How good is your body’s ability to resist disease? If you are exposed to harmful microorganisms, would your body easily resist the illness or would you catch on quickly?
Immunity is defined as a state of resistance of an organism to invading biotic or abiotic pathogens and their harmful effects that prevent the development of infection and maintains an organism’s integrity by counteracting, neutralizing, and clearing pathogens.
When my younger brother was growing up, my mum insisted that he takes a cup of freshly squeezed orange juice every single day. Before that, he would catch colds very easily and we spent a lot of time and money going to the hospital. One day she came to the house with this solution. She had heard about it somewhere and done her research. Ever since he started taking the juice daily, the number of times he caught colds decreased significantly. We soon adopted the culture and to date we are living examples that oranges can help to shorten the duration of colds and even reduce the instances in which you catch them.
But that’s not the only food that helps to boost the immune system. There are nutrients found in certain foods that have been scientifically proven to help in building a person’s ability to resist illness. In other words, they boost the immune system of a person.
Here are the foods that have been associated with immune defences.
- Citrus fruits
Citrus fruits are rich in Vitamin C. It is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans are unable to synthesize vitamin C and this creates the need to obtain it from external sources. Vitamin C is an important physiological antioxidant and has been shown to regenerate other antioxidants within the body. Research shows that it contributes to the immune defence by supporting various cellular functions of both the innate and adaptive immune systems.
Citrus fruits include oranges, lemons, tangerines, grapefruits, and lime. The Benefits Of Lemon
- Chillies
Hot peppers contain a component called capsaicin that has been said to boost a person’s immunity. A study published in the U.S National Library of Medicine concluded that dietary capsaicin may differentially enhance immune status as well as select immune functions. Lifestyle: 6 Health Benefits Of Pepper
- Garlic
Garlic is used in food as a spice, but did you know that it also can boost your immune system? Studies have proven that garlic reduces the severity of cold and flu symptoms. Aside from this, it also has anti-inflammatory effects that help the immune system fight germs. According to an article on Healthline, garlic contains a compound called allicin which converts to other sulphur-containing compounds thought to give garlic its medicinal properties. These compounds boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu. Lifestyle: 10 Health Benefits Of Adding Garlic To Your Food
- Ginger
Ginger is another great food to naturally boost a person’s immune system. It has strong anti-inflammatory and antioxidant effects. You may have heard of people who take ginger shots in the morning for its numerous benefits, the major one being an immune booster. Research has shown that ginger reduces oxidative stress (A condition where there are too many free radicals in the body) and by doing so it boosts the immunity of a person. 5 Benefits Of Ginger
- Broccoli
Broccoli is a vegetable that is packed with numerous nutrients. Now studies have shown that it also can boost a person’s immunity. Broccoli is a good source of lutein and sulforaphane, which are both antioxidants that help find and neutralize free radicals that cause cell damage. Superfoods: 7 Health Benefits Of Broccoli
- Spinach
Spinach is a popular vegetable in many parts of the world. Aside from its rich nutrient composition, it can boost the immune system. It encourages the production of white blood cells that protect the body against both infectious diseases and foreign invaders. It also contains antioxidant an antioxidant called lutein that neutralizes free radicals which cause cell damage.
Research done at Harvard University concluded that the best way to get the most lutein from spinach is to not cook it. The researchers measured the lutein content of baby spinach after it was fried, boiled, and steamed. They found that lutein levels dropped by 40% after only four minutes of boiling, and by 90% after 90 minutes, while levels decreased by more than 60% after just two minutes of frying. Here Is How To Grow Healthy Sukuma Wiki And Spinach In Your Backyard
- Green tea
You have probably heard about the numerous benefits of green tea including weight loss and brain function. On top of all these benefits, it also improves the immunity of a person. It contains polyphenols which are potent plant antioxidants. Polyphenols promote immunity to foreign pathogens via various pathways.
- Turmeric
Typically used to spice up certain foods, turmeric also has anti-inflammatory properties that help to boost immunity. It contains a component known as curcumin which at low doses can enhance antibody responses. It increases the immunomodulating capacity of the body which is the adjustment of the immune response to the desired level. Spices: The Many Benefits Of Turmeric
- Sweet potatoes
Sweet potatoes are a delicacy in many homes. They’re a healthy and delicious source of carbohydrates. They are rich in beta-carotene which is believed to increase T cell activity in the body. T cells are known as the “helper” cells that fight infection. In doing so, sweet potatoes can help boost a person’s immunity. Lifestyle: 6 Immune Boosting Foods You Should Eat More
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