How to Boost Your Immune System

 

Today we are going to tell you about Immune System, How to Boost Your Immune System or Your Immunity. Our Immune System consist of organs that control the production and maturation of our defense cells. In other words the organs and processes that provide resistance to infection and toxins. The Thymus, Bone Marrow and Lymph Nodes are main organs which makes our Immune System. Our Immune System protects from Bacteria, Viruses Microbes, Parasites and Toxins. Now we will discuss foods that helps us to boost our immune system.

1. Citrus Fruits

All Citrus Fruits are full of Vitamin-C which helps boost our immune system. Vitamin-C increases the production of white blood cells which are the key to fighting viral and bacterial infections. They are considered as the best antioxidants. Citrus Fruits also reduces risk of chronic diseases like heart disease, uric acid levels, iron deficiency, dementia etc. The most popular citrus fruits are:

• Grape Fruit
• Orange
• Lemon

Recommended Dietary Allowance recommendations for Vitamin-C ranges from 15–75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85–120 mg for women who are pregnant or breastfeeding.

2. Broccoli

A super food that is filled with vitamins and minerals. Broccoli is packed with Vitamin A, C and K, Antioxidants and Fiber. Do not over cook it or you will lost all the nutrients it has so cook it as little as possible. It belongs to the cabbage family. Broccoli has proven researches of prevention of breast and uterus cancer. Institute of Food Research proved that a particular variety of broccoli can help reduce the blood LDL Cholestrol (Bad Cholesterol) levels by 6%. It also contains sulforaphane which blocks enzymes that can cause joint destruction and inflammation. So it also helps people with arthritis. Nutritional Facts of Broccoli are as under

3. Red Bell Peppers

Red Bell Peppers are also a good source of Vitamin-C. Infact they contain twice as much Vitamin-C than Citrus. They also contain Beta Carotene which keeps your eyes and skin healthy. 

4. Ginger

Ginger is root of a flowering plant which is widely used as a spice and also as folk medicine. It contains gingerol (a substance with powerful medicinal properties). It can be used fresh, dried, powdered or in oil/juice form. It has been used for digestion, reduction of nausea, flu and common cold, muscle pain, soreness (specially sore throat), osteoarthritis, reduced blood sugar and improves heart disease risk factors in patients with Type-2 diabetes.

5. Garlic

Garlic is a plant of the Allium (onion) family. Its segments are known as a Clove. It is used in different cuisines beacuse of its strong smell, delicious taste and health benefits. It helps lower blood pressure and slows down the hardening of arteries. Its immune boosting properties comes from a heavy concentration of sulfur containing compound which is called 'Allicin'. Garlic effectively reduce total and LDL Cholestrol without affecting HDL and Triglycerides.

6. Yougurt 

Yougurt is the best food source of probiotics (beneficial bacteria that promotes health) and enzymes which stimulate your immune system to help fight infections and diseases. Plain yougurt is a preferred one and you can sweeten it with honey. It is also a great source of Vitamin-D which has shown a great effect on Hair Loss, Erectile Dysfunction, Skin and Bone Health. Vitamin-D regulates immune system and has also been linked with effective treatment of Corona Virus and Influenza. 

7. Spinach

Spinach is an excellent source of Vitamin A, B2, K, C, Folate, Manganese, Magnesium and Iron. Vitamin K is important for bone health and you can get a lot of it by cooking this vegetable. Like Broccoli, cook spinach as little as possible or you will not get all the nutrients from it. Go for 1/2 cooked cup per day. It also strengthens your immunity.

8. Turmeric

Like Ginger, Turmeric has been used from ancient times for treating tissue and muscle damage. It has tremendous anti-inflammatory properties  to treat osteoarthritis and rheumatoid arthritis. Its distinctive color is a result of high concentration of curcumin in it. It has scientifically proven health benefits against Heart Disease, Alzheimer's, and Cancer. Golden Turmeric Milk or Haldi Doodh is a great immunity booster of all time. Just add 1 teaspoon in 1 cup of hot milk with 1 teaspoon honey. Stir thoroughly and then sip slowly while its hot.

9. Green Tea

Green Tea is packed with L-theanine (a type of amino acid) which may aid in the production of germ fighting compounds in our T-Cells. It is rich in polyphenols and other antioxidants that helps prevent cell damage, reduces the formation of free radicals thus lowering the risk of some types of cancers, Cardio Vascular Diseases, Alzheimer's and Parkinson. Some researches also states that Green Tea has anti-viral and anti-bacterial properties therefore it boost our immune system by de-stressing the body and mind.

10. Black Seed (Kalonji)

There is some scientific evidence which suggests that Black Seed/Kalonji boost our immune system, fight cancer and reduces allergic reactions by acting as an antihistamine. It also has great importance in the religion Islam w.r.t treatment of all diseases. Consuming 3-5 seeds a day is enough to combat common cold, flu and other infections.

11. Water

Water is very important for all forms of life despite the fact that it doesn't provide any nutrients or calories. It carries oxygen to our brain and nutrients to all the cells in the body. It flushes out waste and toxins and regulates body temperature preventing a negative effect on our immune system. Drinking atleast 8 glasses of warm water a day is the key to stay healthy. Avoid drinking cold water as it 1. Contracts blood vessels 2. Restricts digestion 3. Build up excess mucus 4. Solidifies the fat from food (after meal) 5. Decreases heart rate. Boost your immune system by squeezing one or two lemons in a glass of warm water. 

12. Sleep

Getting enough sleep each night plays an important role in strengthening and maintaining our immune system. If we are not getting enough sleep at night then we are more likely to get sick easily. Our immune system releases Cytokines (large group of proteins that mediate and regulate immunity and inflammation) when we sleep. if we are sleep-deprived then our body can't produce enough of these proteins which results in lowering our body's natural ability to fight infections and viruses. 

As we age, how much sleep we need changes. Below are the recommendations for different age groups.

Conclusion

Having a balance diet is the key to a great immune system. Eating just one of the foods mentioned above won't be enough to help fight off infections and other diseases. You need to have balance potion of all the Vitamins and Minerals as per Recommended Dietary Allowance. If you are here looking for a treatment of SARS COV-2 or COVID-19 then note that you have to follow the below mentioned points to stay safe for this outbreak;

• Wash your hands with a disinfectant after coming home from office/market or have a sanitizer in your pocket and use it often
• If you are experiencing sore throat or dry cough than take steam, gargle with warm salt water
• Some anti malaria medicines (hydroxychloroquine) with antibiotics have shown some progress regarding treatment of COVID-19 but approval or final recommendation from authorities is still pending. USA Vice President Mike Pence on Tuesday, 24th Mar 2020 has authorized doctors to prescribe the drugs as testing continues (Source: New York Post )

Note: Please consult with your physician if you are suffering from illness or on medications as some vegetables/herbs can directly interact with your medicines. 

- You can also follow the above suggestion to boost your immune system against the ongoing COVID-19 Pandemic

-  Chloroquine and Hydroxychloroquine with Azithromycin have been found to work against this new strain of corona virus but clinical trials are still in progress and authorities are still working on it

-  French researchers have published an article in the "International Journal of Antimicrobial Agents" describing the potential use of a combination of Hydroxychloroquine and the antibiotic Azithromycin, which is better known as Z-Pak. The United States Food and Drug Administration (FDA) is also evaluating the drugs but have not yet made recommendations.