Immune system functions to protect our body from the invading bacterias and thus help us to stay healthy.Th main parts of your immune system are the immune cells, the structural barriers in your body in which the majority of these cells are localized, and the specific messenger molecules that call the cells to action or tell them to stop.
The cells of your immune system include the lymphocytes, or T-cells, which fight invading molecules directly, and the B-cells, which form antibodies that can respond to invading molecules or toxins.Immune system also includes the phagocytic cells, such as macrophages and neutrophils, which remove the debris created from destroying cells and tissue at the site of an infection.
Research over the past ten years has shown that nutrition plays a major role in supporting the production and action of both the cells and the soluble factors of the immune system. Protein, antioxidants, essential fatty acids, and certain vitamins, and minerals are all key to a healthy immune system.Thus its very important we give adequate focus on those foods that help us stay healthy and the few most important of them are given below:
OatsOats is considered to be one of the healthiest food that anyone could include on their in daily diet..a bowl of oatmeal boosts immune response and morning energy levels.
Oatmeal is a good source of minerals like zinc ,selenium, and iron which the immune system needs to stay healthy.Also Oats, Oat bran and oatmeal contain a specific type of soluble fiber known as beta-glucan that ows to all its health benefits.
Many immune-system cells depend on an adequate supply of zinc. It's essential for the growth and function of cells that recognize invading pathogens, as well as cells that destroy bacteria, viruses and toxins. Since your body doesn’t store zinc, it’s important to get a regular supply from your daily diet.
Selenium binds with proteins to form several groups of enzymes called selenoproteins. Some selenoproteins work as antioxidants and others help regulate your thyroid gland. They also help regulate the immune system response.
If you don’t have enough iron, your immune system becomes vulnerable. It's essential for the system to initiate an immune response to invading bacteria. It’s also needed for the normal growth and development of cells that kill pathogens.
Beta-glucan is the soluble fiber in oats that makes them so effective at lowering cholesterol. The same fiber may have a role in your immune system as well. Some types of beta-glucan enhance the function of immune cells, including cells that consume bacteria.
YogurtSince Yogurt comes from milk, the yogurt eaters will surely get a dose of animal protein (about 9 grams per 6-ounce serving), along with several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
There are friendly bacterias present naturally in our digestive system called Probiotics. Live strains of these "good bacteria" are also found in many yogurt products. Recent investigations shows that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.
Yogurt is also an excellent source of vitamin D, and research increasingly points to benefits of this vitamin that go beyond bone health to regulating the body's immune function and tissue function.
Thus including yogurt in your daily diet should be made a habit to lead healthier life.
Garlic:Garlic has been in use for medicinal purposes for centuries all worldwide.Garlic contains more than 100 biologically-useful chemicals (including alliin, alliinase, allicin, S-allylcysteine, diallyl sulfide and allyl methyl trisulfide), which do everything from lower cholesterol to fight off viruses. Garlic gets its immune-boosting powers from a compound called allicin which is activated when garlic is chopped, chewed, crushed or cut. (If you cook with garlic it is important to let it stand for 15 minutes after crushing it to allow the allicin to activate fully.)
Garlic has the ability to boost your immune system by increasing the rate at which your natural killer cells are made. Natural killer cells are a fundamental part of our non-specific immunity. This means that these cells will kill off all invaders without the specific targeting that antibodies use to kill pathogens.
Sea FoodSeafood like fish, mussels, shell fish are excellent source of omega-3s which promote immune system maturation in infancy and may also lower the chance of childhood allergies. Increased omega-3 consumption may ease the symptoms of inflammatory conditions, such as rheumatoid arthritis, asthma, certain allergies and digestive disorders. Omega-3s tone down overactive immune responses making symptoms less severe, but they do not cure the conditions.
CitrusVitamin C helps the body to produce white blood cells as well as antibodies – both keep the immune system fighting invading viruses. Citrus fruits such as oranges, mandarins, grapefruit, lemons and limes are an excellent source of vitamin C which helps maintain the body’s defence against bacterial infections. Citrus has a unique type of fibre that, in studies, appears to dramatically reduce cholesterol. It is found that the juice of a lemon contains around 30mg vitamin C, and the peel (or zest) has another 10-20mg.
FruitsFruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values.They are also important sources of many nutrients,such as potassium, fiber, vitamin C and folate (folic acid).
Of all the fruits Kiwis are known to be very high in vitamin C, which is an important immune-boosting nutrient, as well as in vitamin E, which, helps increase your body’s T-cell count.
EggsEggs are considered to be one of the best sources of protein available. Around 9% of an egg's content is fat, found almost exclusively in the egg's yolk.The majority of fat in an egg is that which is generally regarded to be the most healthy; Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.
Here are the vitamins that make us strengthen our immunity.
Vitamin A: maintains the skin, immune system and normal vision.
Vitamin B2 (riboflavin): aids energy metabolism, red blood cells, vision and the nervous system.
Vitamin B12: aids energy metabolism, red blood cells, the immune system and the nervous system.
Vitamin B5 (pantothenic acid): aids energy metabolism and mental functioning.
Vitamin D: keeps bones and teeth healthy and aids absorption of calcium.
Vitamin E: keeps the reproductive system, nervous system and muscles healthy.
Biotin: aids energy metabolism, maintains skin, hair and the immune system.
Choline: aids fat metabolism and liver function.
Folic Acid: aids blood formation and tissue growth during pregnancy.
Iodine: aids thyroid gland function, maintains the skin and nervous system.
Iron: assists red blood production and the transportation of oxygen throughout the body.
Lutein and zeaxanthin: maintain normal vision and protect from age-related eye disease.
Phosphorus: maintains bones and teeth and aids energy metabolism.
Protein: needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones.
Selenium: protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.
Nuts like Almonds, walnuts,Hazelnuts, Brazilian nuts and Pistachios are found to be rich in Vitamin E.Vitamin E is a powerful antioxidant that can boost the immune systems of elderly people in relatively good health. It also counteracts free radicals that destroy cytokine pathways and impair your immune function.
Similarly Nuts like Pistachios and Hazel nuts are also highly rich in Vitamin c rthat boosts the production of white blood cells in your body as well increasing antibodies.Vitamin C also increases interferon levels in your body. Interferon is the antibody that covers cellular surfaces to prevent bacteria and viruses from entering.