good immune system foods
The immune system consists of a network of cells and organs that protect the body from infection, which
includes germs; Bacteria, viruses, and fungi, as well as toxins; They are the chemicals produced by microbes. The immune system is divided into two main parts: the innate immune system, and the adaptive immune system that the body develops when exposed to microbes
People who live in poor places and who suffer from malnutrition are more likely to be infected with infectious diseases, and we mention some of these foods that may contribute to improving the immune system
Citrus: Good amounts of vitamin C can be obtained by adding citrus fruits to the diet. Vitamin C, or so-called ascorbic acid, is an essential component to stimulate the immune system to increase its strength, and it has a decisive role in fighting infections, viruses, and bacteria, according to a study reported. Published in Mini-Reviews in Medicinal Chemistry
Garlic: A review published in the Journal of Immunology Research mentioned that garlic has an effect that reduces inflammation and promotes bowel function by stimulating some types of immune and lymphocyte cells.
Broccoli: Broccoli is a rich source of vitamin C, as it contains a group of powerful antioxidants, and therefore taking, it is vital to strengthen the immune system.
Ginger: The antioxidants in ginger reduce the risk of infections and various types of disease, and a study has
published in the Journal of Ethnopharmacology in 2006 that volatile ginger oil affects both the cellular immune response and this may have beneficial effects in several health conditions such as autoimmune diseases.
Turmeric: Turmeric is an antimicrobial, antioxidant, and thus reduces the ability of microbes and viruses to reproduce while increasing the strength of the immune system to fight infection and enhance the body's immunity. A review published in the Journal of clinical immunology showed that curcumin, the compound that gives turmeric its yellow color, helps to Strengthen immunity
Green tea: Black tea and green tea are rich in antioxidant flavonoids, but the content of black tea from healthy antioxidants is less than green tea, and green tea is rich in an amino acid called L-theanine, which may contribute with cells in the production of compounds that fight germs
Honey: Scientists believe that honey has many health benefits thanks to its antioxidant content, such as flavonoids and ascorbic acid, and the Pharmacognosy and Health Journal reported in 2017 that honey improves the levels of antibodies and white blood cells.
Kiwi: Kiwi contains proper amounts of vitamin C, carotenoids, polyphenols, and dietary fibers, all of which are essential and beneficial elements of the immune system. A study published in Food and agricultural immunology in 2008 indicated that kiwi extract It can boost the signs of innate and acquired immunity
Spinach: Spinach is a rich source of vitamin C, in addition to containing beta-carotene and many antioxidants, so its intake can help increase the ability of the immune system to fight infection. Spinach is also one of the best sources of dietary magnesium, which is a necessary component for energy and conservation On muscle and nerve functions, immune system health and healthy blood pressure
Almonds: Almonds are one of the nuts rich in vitamins and healthy fats, as it contains half a cup of it; 100% of the recommended daily percentage of Vitamin E, which maintains a healthy immune system and reduces the risk of catching a cold
Healthy ways to strengthen your immune system
Quit Smoking.
Eat a diet rich in vegetables and fruits.
Avoid sugar-rich foods and drinks.
Do exercise for 35 minutes, which helps the immune system to fight infection and improve sleep.
Maintain a healthy weight.
Get enough sleep, as not getting enough can cause stress hormones to rise.
Wash hands regularly, and cook meat well to avoid infection.
Sun exposure
Sunlight stimulates vitamin D in the skin, which is a vitamin found in a tiny number of foods, and its low level in the body linked to an increased risk of respiratory infection, it is recommended to be exposed to sunlight for ten minutes
Some studies have shown the ability to laugh and positivity in life to increase the secretion of hormones that help reduce stress and tension, which plays an essential role in increasing the production of white blood cells, which have a significant role in strengthening the immune system.
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