Boost Your Immunity With These Foods, Herbs & MicroNutrients.jpg

Ways to Boost Immune System- Foods, Herbs, Vitamins & Supplements

Introduction

There are different ways to boost immune system with the foods that you eat, a few herbs and if required by taking certain micronutrients, vitamins and supplements.
The nutrients contained in the foods that you eat are natural ways to boost your immune system and make you strong and healthy. Deficiency of nutrients like vitamin C, E, Zn and vitamin B12 drastically diminishes your body immunity.

The most important deficient nutrient in the diet is vitamin c, because our body does not make its own vitamin c and the food contains less amount of vitamin c. Similar is the case with the amino acid lysine. All our  requirement of vitamin c and lysine has to come from the food we eat. Hence, eating vitamin c rich foods is the best way to boost immune system naturally.

Fact about vitamin c: Are we really getting the required amount of vitamin c from food? The answer is no. Our requirement of vitamin c is higher than the RDA of 50 mg. per day. The amount of vitamin c that we get from the food is not enough for us. We have to supplement it from outside source.


What is the immune system?

The immune system is the body’s defense against infections. The immune (ih-MYOON) system attacks germs and helps keep us healthy.


How Does the Immune System Work?

When the body senses foreign substances (called antigens), the immune system works to recognize the antigens and get rid of them.
B lymphocytes are triggered to make antibodies. These specialized proteins lock onto specific antigens. The antibodies stay in a person’s body. That way, if the immune system encounters that antigen again, the antibodies are ready to do their job. That’s why someone who gets sick with a disease, like chickenpox, usually won’t get sick from it again.


What are the Signs of decreased or low immunity?

Most of the time, the immune system protects the body from infection. However, some people have a weak immune system that may make them prone to frequent infections.

If you smoke, consume alcohol, do not exercise or eat unhealthy foods then certain nutrient deficiencies diseases occur in the body and your immunity decreases.

When the body pH becomes acidic the immune system generally becomes weak. White blood cells, antibodies, and other components, including organs and lymph nodes, make up the body’s immune system. [There are different ways to boost immunity]

The signs of weak immune system are:

  • Fatigue
  • Cold and sore throat
  • Getting frequent infection especially when season changes from winter to summer and summer to rainy season.
  • Poor digestion and acidosis

What foods, herbs and vitamins boost your immune System?

Immune system boosters

If you’re looking for ways to prevent winter colds and the flu or any other viral attack, then there are several different ways to boost your immunity. You can boost immunity with foods, herbs and vitamins that help you to increase your body immunity and help fight against infection.

These different ways to boost immunity are discussed below:


This is how you can boost immunity!

Ways To Boot Immune System -Foods to boost immunity

 

Citrus Foods – best food to increase immunity.

 

Citrus_fruits_foods_to_boost_your_immune syatem.jpgYour doctor rarely prescribes vitamin c when you are suffering from flue and cold. Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Using vitamin c is one of the best ways to enhance immunity.

Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Vitamin c has several health benefits. it prevents cardiovascular diseases, increases immunity, acts as anti-aging agent and is good for skin and hair, it prevents scurvy and it promotes collagen synthesis.

 

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes

Facts about citrus fruits: Eating citrus foods daily is highly recommended. The main reason is that it is a highly water soluble vitamin and remains in the body for a very short time.

Our body’s requirement of vitamin c is high- more than RDA. Therefore it may be necessary to supplement vitamin c in the form of pills. You should regularly consume citrus food to boost immunity. People rarely follow this advise. Almost all chronic diseases are attributed to deficiency of vitamin c in the body along with a few other micronutrients.


Amala (Indian Goosberry)

Next to vitamin c Amla is the #1 immunity booster and is the richest source of vitamin c amla_fruit_best_way_to_boost_your_immune_system.jpg

compared to citrus fruits. It is also called as Indian Gooseberry.

Phyllanthus emblica, also known as emblic, emblic myrobalan, myrobalan, Indian gooseberry, Malacca tree, or amla from Sanskrit amalaki is a deciduous tree of the family Phyllanthaceae. It has edible fruit, referred to by the same name.

Amla’s immunity boosting power is very high. It is rejuvenating fruit.

Vitamin c: 41.6 mg (per 100 g)

Amla is an excellent source of Vitamin C, hence it helps boost your immunity, metabolism and prevents viral and bacterial ailments, including cold and cough.

Its nutritional profile also comes studded with a range of polyphenols that are known to fight against the development of cancer cells.

Amla is also available in juice form either alone or in combination with other immunity booster like Guduci or Giloy. A well know Ayurveda formulation of amla with other immunity boosting herbs is available as Chyawanprash.


Broccoli

Broccoli_foods_to_boost_your_immunity.jpgBroccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. These vegetables are known for their beneficial health effects.

Broccoli is supercharged with vitamins and minerals. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It is one of the healthiest vegetable.

 

 

 


Spinach

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Spinach is a leafy vegetable rich in vitamin c and minerals and fiber. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.  Spinach is an alkaline causing food which is very good for boosting immunity.

 

 


Almonds

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When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C.  It enhances the activity of vitamin c.

However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly.

Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

Almonds are a rich source of amino acid like lysine which has antiviral property. Lysine is also necessary for collagen synthesis and to keep your blood vessels healthy.


Papaya

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Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya.

Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papaya contains antioxidants: the antioxidants in papaya enhance its immunity-boosting properties. … Papaya has large amounts of bioflavonoids: bioflavonoids (sometimes knows as vitamin P) are important nutrients that help the body respond effectively to environmental hazards.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.


Sunflower seeds

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The role of sunflower seeds in helping the immune system..

Sunflower seeds contain selenium which help your body fight against certain cancers, while also helping your immune system to control cell damage.

Sunflower seeds are a great source of vitamin E, which helps maintain healthy skin, hair and nails

Sunflower seeds are a rich source of vitamin E, a powerful antioxidant. Vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells. … Vitamin D is a key nutrient that supports a healthy immune system.


Kiwi

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best foot to boost the immune system

Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. After amla kiwi contains the highest amount of vitamin c. Make kiwi your favorite immunity boosting food.

 

 


Shell Fish

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Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc and other minerals

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

  • crabs
  • clams
  • lobster
  • mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.


Flax seedsFlax-seeds_as_foods_to_boost_your_immunity.jpg

Flax seeds are a rich source omega-3 fatty acids. Flaxseed contains two components that favourably affect the immune system:

  • alpha-linolenic acid (ALA), an essential omega-3 fatty acid, and
  • lignans, a type of phytoestrogen.

These components affect immune cells and mediators of the immune response such as eicosanoids and cytokines.

The flaxseed component, ALA, alters membrane phospholipids, inhibits arachidonic acid biosynthesis from linoleic acid, inhibits the production of proinflammatory eicosanoids from arachidonic acid, and suppresses lymphocyte proliferation and cytokine production.

Flaxseed lignans are potent inhibitors of platelet-activating factor, a mediator of inflammation.


Pomegranate

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Pomegranate juice is considered to have larger quantities of antioxidants which help in fighting inflammations in the body. The antioxidant capacity of pomegranate is considered 3 times higher than green tea.

A king amongst fruit juices when it comes to boosting immunity as studies have shown that it contains higher concentration of antioxidants as compared to other fruit juices.

All these factors make pomegranate juice one of the highly recommended immunity boosting foods. Pomegranate juice is refreshing option while considering choosing amongst various immunity boosting foods.


Herbs are another great ways to boost immunity

 

Herbs to boost immunity:

GarlicGarlic_foods_to_boost_your_immunity.jpg

Raw garlic can help beat skin infections. It has the ability to fight bacteria, viruses, and fungi. Garlic has the special ability to improve your immune system by strengthening your immune fighting mechanisms. It increases the number of virus fighting T-Cells in the bloodstream.

Garlic is said to have more than 100 biologically useful chemicals. It can reduce cholesterol and homocysteine levels to promote better cardiovascular health.

Garlic can be consumed raw or in a capsule and is considered as a great preventive medicine against coughs, cold and chest infections. Garlic is a widely used and easily available amongst various immunity boosting foods.


Ginger

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It has been used by the ancient Egyptians to treat infections. It helps the body fight bacteria and several kinds of viruses, including the flu.

Ginger is also considered as the healing root since ancient times. It can ease nausea and vomiting. It is a good source of antioxidants. Antioxidants work best when you get them straight from fruits and veggies.

Ginger can be consumed along with tea or extracting the juice of ginger mixed with honey to improve immunity system. Scientific research has shown that ginger helps in balancing the immune system to restore it to its proper functioning.

Ginger is a common household ingredient that is used in various Indian foods that can considered as a great choice of immunity boosting foods.


Giloy ( Tinosporia Caridofolia)

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Giloy Benefits: Giloy plant is an Ayurvedic herb that has been used and advocated in Indian medicine for ages. Here are 10 incredible benefits of giloy, from treating chronic fever to boosting digestion and immunity. Giloy increases lymphocyte count.

Dr. Ashutosh says, “Giloy is a universal herb that helps boost immunity”. It is a powerhouse of antioxidants which fight free-radicals, keep your cells healthy and get rid of diseases. Giloy helps remove toxins, purifies blood, fights bacteria that causes diseases and also combats liver diseases and urinary tract infections.

Asthma causes chest tightness, shortness of breath, coughing, wheezing, etc. which makes it very difficult to treat such a condition.


Ashwagandha (Withania somnifera)

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Being a powerful adaptogen, it enhances the body’s resilience to stress. Ashwagandha improves the body’s defense against disease by improving the cell-mediated immunity. It also possesses potent antioxidant properties that help protect against cellular damage caused by free radicals

Ashwagandha is used to tone, support, and revitalize bodily functions. It has been revered over time for its dual capacity to energize and calm at the same time. Stress can cause fatigue, often manifesting as “hyper” signs like agitation and difficulty sleeping.

By providing a nourishing, yet energizing effect, ashwagandha can support a healthy nervous system. With the use of ashwagandha, stress doesn’t impact the nervous system with such intensity, and the “hyper” signs of stress and agitation will naturally resolve over time. In this way, ashwagandha has a rejuvenating and calming influence on the nervous system and, consequentially, on the entire being. This quality of ashwagandha makes it a prime supplement to use in the toning and rejuvenation process.

In addition to its dual energizing/calming effect, ashwagandha offers a number of benefits:

  • Supports a healthy immune system
  •  Calms mental processes
  •  Fosters healthy sleep patterns
  •  Benefits a healthy reproductive system in both males and females
  •  Supports sustained energy levels, strength, and vitality, including with physical activity
  •  Supports a healthy back and joints
  •  Promotes thyroid health
  •  Promotes healthy functioning of the adrenals

Licorice (Glycyrrhiza glabra)

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Licorice contains more than 20 triterpenoids and nearly 300 flavonoids. Among them, only two triterpenes, GL and GA have been reported to have antiviral effects. They can weaken virus activities by inhibiting virus gene expression and replication, reducing adhesion force and stress, and reducing HMGB1 binding to DNA.

Licorice extracts (LE) have a positive effect on the treatment of high-prevalence diseases such as the immune system, liver, and lung diseases

 


Echinacea purpurea

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Echinacea comes from a daisy like flower (Echinacea purpurea) that’s found in North America. It has been around for thousands of years and used by humans for hundreds of years to help fight against a variety of ailments.

Echinacea has been traditionally used for centuries as a as a holistic way to support the immune system.

Echinacea is one of the world’s leading herbs used for overall wellness.

Echinacea is a wide-spectrum immunomodulator that modulates both innate and adaptive immune responses. In particular, E. angustifolia or E. pallida may have more anti-inflammatory potential.

Sea Moss / Irish Moss

Ways to boost immune system by using fruitsSea moss, also known as Irish moss, red algae or Chondrus crispus, offers us a variety of health benefits. The benefits of Irish Sea Moss as almost endless. This is why it is becoming recognized as the marine Superfood of the Year. This powerful Superfood contains 92 out of 102 essential minerals required by the human body. It is also packed with Vitamins A, C, E, F, and K which are all required for healthy functioning bodies. Additionally, sea moss has been found to possess anti-viral properties, anti-inflammatory properties, and anti-bacterial properties. Amazing!

Immune Support Properties of Irish Moss or Sea Moss

Sea moss helps relieve and prevent symptoms of colds and flu – how perfect for the cold and flu season, but also for year-round immunity. Irish moss is a source of potassium chloride, a nutrient which helps to dissolve catarrhs (inflammation and phlegm in the mucous membranes), which cause congestion. It contains compounds which act as a natural antimicrobial and antiviral agents, helping to boost immunity and get rid of any infections. Hello natural cough syrup!

Cold, flu-like, and other cough-mucousy conditions the moss helps with include:

  • Sore throat
  • Bronchitis
  • Pneumonia
  • Tuberculosis
  • Chest coughs

In addition, Irish moss is rich in amino acids, Vitamin C and antioxidants, all of which help to boost the immune system, support immune health and prevent cellular damage and destruction. It also has anti-tumor properties.


Other Herbal Products

The top antiviral herbs include Elderberry, Calendula,  Astragalus Root, Cat’s Claw, Golden Seal and turmeric also have immunity boosting properties.


Using micronutrients is another best way to boot immunity

 

Micronutrients to Strengthen Immunity:

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Micronutrients are the most effective way to improve immunity and fight pathogens. In most viral infections our immune system fights off the virus.  Antibiotics are not effective against viruses and most anti-viral medicine helps only in controlling the symptoms.

Nutrition is critical for healthy function of the immune system. Malnutrition and micronutrient deficiencies have been the major contributing factor to lowered immunity.

The following micronutrients consisting of vitamins, amino acids and minerals synergistically strengthen the immune system. Each vitamin, amino acid and mineral has a role to play in strengthening the immunity. Boost your immunity with these micronutrients:


Vitamins are a great way to boost immune system

Deficiency of vitamin C, D & E and certain B complex vitamins reduces your immunity.

Especially, deficiency of vitamin c is the leading cause of cardiovascular diseases, diabetes and cancer.

 

Vitamins that help boost immunity:

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  • Vitamin A,
  • Vitamin B,
  • Vitamin C,
  • Vitamin E,
  • Vitamin B6,
  • Folic Acid

The use of vitamin c in treating cold and viral infection is well known. It increases immunity of the body.

 


Amino Acids are Natural Ways to Boost Your Immune System.

Lysine

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Lysine is a building block for protein. It’s an essential amino acid because your body cannot make it, so you need to obtain it from food.

If lysine is deficient then the collagen synthesis is hampered. Similarly, if vitamin c is deficient in the body collagen synthesis in the body is hampered. The blood vessels become weak.

The arteries in heart patients are weak due to deficiency of vitamin c and amino acids like lysine and proline. If arteries become weak immunity goes down. Thus lysine plays an important role in boosting immunity.


Minerals – Immunity Boosting Minerals

  • Iron (organic),
  • Zinc,
  • Selenium,
  • Copper

Advantages of micronutrients in boosting body immunity:

The natural ways to boost immune system and protect yourself against weak immunity related health problems is to consume plenty of vitamin c and mineral rich foods and vegetables. They are natural ways to increase immune syaetm

The advantage of micronutrients over a single chemical drug is that they can affect multiple stages of infection at the same time. As such they can:

  • Kill pathogens or stop their multiplication (vitamin C, N-acetylcysteine, other nutrients)
  • Limit spread of infectious agents by strengthening the integrity of connective tissue (lysine, vitamin C, and EGCG inhibit enzymes digesting collagen and increase collagen production)
  • Preventthe formation of and eliminate pathogens in their ‘hiding’ places such as biofilm (vitamin C, various nutrients)
  • Systemic effect by improving efficacy of the immune system (zinc, selenium, vitamins A, C, D and others)

Summary –
Different ways to Boost  Immune System

Out of the various foods, herbs & micronutrients discussed above to boost immunity, you find that vitamin c is the most important nutrient. Regularly consuming vitamin c is the best way to naturally boos your immune system. If you take care that your body is not deficient in any micronutrients then you will have a strong immunity.


 

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