The immune system is made up of a complex of cells, processes, and chemicals that constantly defend our body against invading pathogens such as viruses, toxins, and bacteria. Strong immunity is essential to prevent infection and disease. The immune system is strengthened by eating nutritious foods, getting enough sleep and exercising. Research indicates that some vitamin and mineral supplements also improve immune response. Let's take a look at the foods and vitamins that strengthen the immune system that protect us from diseases.
Foods that Boost the Immune System
Foods that strengthen the immune system
Foods high in iron
IronIt is a mineral that plays an important role in immune function. Its deficiency causes anemia and weakens immunity. Iron is found in foods such as meat, poultry, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables, and dried fruit. Eating iron-rich foods with foods high in vitamin C increases iron absorption.
Probiotic foods
Probiotics strengthen immune function. Among the strongest sources of these living bacteria are sauerkraut, yogurt, kefir, and ayran.
Foods containing vitamin C
Fruits such as oranges, grapefruits and tangerines,It is high in vitamin C as an immune-boosting food. C vitaminprotects the skin, acting as a protective barrier against infections. It strengthens immunity and reduces the possibility of infection. It cures the common cold. Foods high in vitamin C include bell peppers, guava, dark leafy greens, broccoli, strawberries, tomatoes, papaya and peas.
Ginger
GingerIt is used in the treatment of many ailments. Its most important feature is to eliminate and prevent nausea. It also strengthens immunity and reduces flu symptoms.
Garlic
GarlicImproves the ability of immune cells to fight cold and flu. Eat a clove two to three times a day to maximize its immune-boosting effects. Shredding the garlic and waiting 10 minutes before cooking also helps increase its effects.
Blackberry,dut,Strawberry berries such as polyphenols Contains plant compounds such as For example, a fruit polyphenolquercetinIt is effective in reducing the risk of getting sick after an intense workout. Berries also contain a good amount of vitamin C, which contributes to their immune-boosting properties.
Coconut Oil
Coconut oilThe lauric acid in its content has the ability to kill harmful viruses, bacteria and fungi. For example, researchers show that coconut oil is effective against the types of bacteria that cause stomach ulcers, sinusitis, dental cavities, food poisoning, and urinary tract infections. It is also thought to be effective against viruses responsible for influenza and hepatitis C. It also struggles with Candida albicans.
Licorice Root
Licorice root has the ability to fight certain fungi and bacteria, such as E. coli, Candida albicans, and Staphylococcus aureus. It also fights the flu virus. These properties show that licorice root is an immune-boosting food.
Nuts and Seeds
Nuts and the seeds contain selenium, copper, vitamin E and zinc. All of these play an important role in the health of the immune system.
Vitamins that Boost the Immune System
There are some vitamin and mineral supplements that support the immune system. Using them regularly helps strengthen immunity. But no supplement can cure or prevent the disease. It can only support immunity, making it easier to fight diseases. Immune system boosting vitamins include:
Vitamin D
Vitamin DIt is a fat-soluble nutrient essential for the health and functioning of the immune system. This vitamin enhances the pathogen-fighting effects of white blood cells monocytes and macrophages, which are important parts of the immune defense, and reduces inflammation, which helps strengthen the immune response. Vitamin D deficiency increases the risk of upper respiratory tract infections such as influenza and allergic asthma.
Zinc is a mineral used in supplements and lozenges to strengthen the immune system. This is because zinc is essential for immune system function. Zinc is essential for immune cell development and communication and plays an important role in the inflammatory response. In the case of deficiency, it significantly affects the ability of the immune system to function properly. It causes an increased risk of infections and diseases such as pneumonia.
C vitamin
C vitaminis the most popular vitamin supplement known to boost immunity. Vitamin C, which supports the function of immune cells, protects against infection. It has the task of cellular death, which helps keep the immune system healthy by clearing out old cells and replacing them with new ones. It is also a powerful antioxidant that protects against damage caused by oxidative stress. Taking vitamin C supplements reduces the duration and severity of upper respiratory tract infections such as the common cold.
Vitamin A
This fat-soluble vitamin supports eye and skin health and ensures growth and development. Moreover,Vitamin AIt is essential for the development of immune cells, which are essential for fighting inflammation and infection.
Vitamin E
Vitamin EAs both a fat-soluble vitamin and a powerful antioxidant, it fights free radicals and prevents oxidative damage to cells. Studies indicate that one of the immune-boosting vitamins is vitamin E. It improves immune function by increasing white blood cells and resistance to infection.
Vitamin B6
Vitamin B6 strengthens immune function to fight foreign invaders in the body. In case of deficiency in this vitamin, the production of important antibodies involved in immunity decreases.
Although best known for its role in red blood cell production and oxygen transport,iron It is also one of the best immune boosting supplements. Research shows that iron deficiency anemia can impair the body's immune response. This potentially increases the risk of disease and infection.
Selenium
SeleniumIt is a mineral essential for immune health. Animal research shows that selenium supplements increase antiviral defense against influenza strains such as H1N1.
B complex vitamins
B vitamins, such as vitamins B12 and B6, are important for a healthy immune response.
