Foods to boost the immune system

find out which foods can help your immune system

What is the immune system?

The immune system is that great system that protects us from bacteria, viruses, toxins and other dangerous pathogenic microorganisms. We usually perceive processes in our body for granted and believe that good health is guaranteed and should not make any effort to keep it up – until you become ill. It is important to take various immunostimulants to allow the immune system to protect us, especially when we eat healthy and we are under stress.

How the immunostimulants help?

The immunostimulants maintain immunity in top form to allow the body to fight repels and kills infections, viruses and bacteria. There are many ways to give the required “fuel” of the immune system to enable it to use its full potential. If you care about your immunity in return, it would take care of you as well. Do not forget! Consult a specialist before taking immunostimulants, especially if you suffer from diseases!

Natural immune stimulators

Natural immunostimulants give the body the necessary support to allow immunity to be ready for battle. Remember that bacteria that cause influenza, tuberculosis, etc., are all around us, at any time, and usually we manage to resist their “attacks”. Natural immune stimulators will naturally allow the body to destroy viruses and spores.

how to boost your immunity system

Foods to boost the immune system:

Garlic. (Allium sativa) Apart that it has an antiseptic effect, garlic helps to increase the immune system. The strong immunostimulatory effect of garlic is due to the fact that it contains elements with antibiotic properties – allicin and sulfides, it strengthens the white blood cells and increases production of antibodies. Garlic is also an antioxidant, which regulates the formation of free radicals in the bloodstream. Its broad antimicrobial spectrum includes antifungal, antiparasitic and antiviral qualities. Onions also are well knows as immunostimulants.

Chicken soup called also the “medicine for centuries.” Cysteine is an amino acid that is separated from the chicken when cooking, it has a chemical structure similar to the medicines against bronchitis. The soup reduces secretions and relieves symptoms of nasal congestion and cough. Adding spices such as garlic and onion to the soup increases the strengthening effects of chicken soup on the immune system.

Pumpkin. It is rich in Vitamin A and D and is a leader among vegetables richest in beta-carotene (provitamin A), contains large amounts of nutrients – carotene, cellulose, pectin, calcium, phosphorus, magnesium, iron, copper, fluorine, zinc, potassium, easily digestible sugars and more.

Citrus fruits – kiwi, grapefruit, lemons and oranges. They are all a great source of vitamin C, A and antioxidants. One glass of 100% juice provides a fully daily need of vitamin C. Grapefruit also contains potassium, calcium, magnesium, phosphorus, iron. Pink grapefruit supplies are a good source for the synthesis of vitamin A.

Yoghurt. Taken daily, it drives the production of gamma interferon, which helps to stop the reproduction of viruses.

natural cold flu remedy

Fish and seafood. For a strong immune system you should consume at least twice a week fish. They also increase the activity of white blood cells, called macrophages, which absorb problematic bacteria. Salmon, mackerel, herring, sardines and other more fatty fish contain omega-3 fats, which enhance the action of phagocytes. These fish contains selenium, which are rich mussels, oysters and crabs.

Apricots. They are the product rich in valuable nutrients, vitamin C, B, E, folic acid, beta-carotene, potassium, calcium, magnesium, manganese, iron, sodium, phosphorus, iodine, copper, pectin, carotene, thiamin, riboflavin, nicotinic acid and the like. An interesting fact is that dried apricots, the mineral content is much more than in the fresh apricots. Apricots are especially suitable for hypovitaminosis, making them binding fruit on the menu of children, pregnant women, after severe diseases, infections and operations.

Mushrooms. All kinds of mushrooms contain selenium and beta-glucan – antimicrobial type of sugar that fight infections by helping the immune system to know and destroys cells, causing disease.

Beetroot. It is rich in iron and enhances the formation of antibodies and white blood cells. Stimulate the red blood cells and improves their supply them with oxygen. Provides the body with manganese, which is necessary for the production of interferon (this is a powerful antitoxic substance). It helps the body produce pigment betanin, which is a substance with strong antioxidant properties. Furthermore, red beets has purifying qualities. There are also rich in fiber.

Honey. Honey has an amazing healing effect. Full of antioxidants, it is one of the oldest methods of treatment of sore throat and other bacterial infections. It has an antimicrobial and anti-inflammatory action; it is a great therapeutic agent for inflammations of the respiratory tract. Moreover, because of its high content of valuable and useful to the body substances such as carbohydrates, proteins, vitamins, minerals and amino acids, honey acts refreshing.

Ginger. You can add it generously to food and take it with tea. It has a strong protective function against pathogens attacking us especially in combination with honey. The essential oils in the root literally load your body with extra energy and help it deal with viruses and bacteria. If you do not like ginger, try is with tea. Pour a cup of hot water 2 tablespoons freshly grated ginger and let it soak for 6-7 minutes, add some freshly squeezed lemon juice and honey.

Nuts, led by sunflower seeds and almonds, they not only deliver vitamin E, but are also a wonderful source of saturated fatty acids.

Avocado. Avocados contain many important for the immune system vitamins B1, B2, B3, B5, K and is a rich source of vitamin E

Black elderberry. It is recommended for colds and flu and can be used in all stages of a person’s life (including immediately after birth) by pregnant women. The active ingredients of the black elderberry include amino acids, bioflavonoids, carotenoids, tannins, vitamin C, alkaloids.

Black chocolate. The large amount of cocoa in dark chocolate promotes the growth of the white cells and increases the immune system’s ability to defend against infection.

Black tea. It has been shown that it stimulates the production of interferon – a protein which combat influenza infections and colds. If you do not like black tea, you can replace it with green.

Orange juice. A glass of juice at breakfast delivers a 100% necessary for the body daily intake of vitamin C / 75 mg. for women and 90 mg. for men/. For this vitamin is known to be very useful for the skin and immunity, but contrary to popular belief, it does not prevent colds. Studies have shown, however, that the intake of enough vitamin C helps in faster recovery from illness.

It is best vitamin C to be taken with food. In addition to oranges, the red peppers and kiwis are full of it. The intake of too much pills can cause the formation of kidney stones, stomach problems and even internal bleeding – especially for children. In a summary of 30 studies have not found evidence that supplements of vitamin C prevent colds.

Oats and barley. Norwegian scientists have found that these grains contain beta-glucan, a type of fiber with much more powerful than Echinacea antimicrobial and antioxidant qualities. Experimental animals receiving this substance became more resistant to influenza, herpes and even anthrax. It enhances immunity, strengthens faster healing and helps better action of antibiotics.

Besides vitamins and minerals the body needs exercising. This is because the physical load increases the influx of immune cells in the body and stimulates the blood circulation.

Positive thinking and maintaining an active social life is very important for building a strong immune system. Yoga and meditation relieve stress and help faster recovery of the body.

Sleep and exposure to sunlight are also important for building a good immunity. These are only some of the most important factors in building a strong immune system that works and makes us healthier.

probiotics and the immune system

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About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.