Small things, big impact. Nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. Now, more than ever, there is every reason to put what we do know about foods and immune defenses to use. While we have been such good hand washer, anti-bacterial wipers and door knob cleaners our immune system has had nothing to do. Start to power you up!
are a rich source of vitamin E and nutrients. The small crunchy seeds contain
selenium which helps to body fight certain type of cancer and helps to build
your immunity. The antioxidant and vitamin E in the sunflower seeds fight free
radicals and are even good for your skin. Add it in your salad or oatmeal.
Pumpkin seeds, with zinc, iron and Vitamin D
are good for boosting the immune function. Pumpkin seeds also have anti-fungal
and anti-viral properties. It helps in cell growth, improves your mood and is
even better for quality sleep. Sprinkle some pumpkin seeds on your salad to
reap its amazing health benefits.
small chia seeds are rich in antioxidants and omega-3 fatty acids, which
is beneficial for enhancing immunity. It also reduces inflammation and
regulates inflammatory responses in the body. You can make chia seeds pudding
to increase your intake.
Cinnamon has also been used for its
medicinal properties for thousands of years. It fights inflammation, ward of
infection and heals damaged tissues. Cinnamon is high in immune-boosting
antioxidants, have anti-diabetic effects and even help to cut the risk of heart
Ginger is an antimicrobial,
antibiotic, and anti-inflammatory compound. It is effective in soothing sore
throat, dispel nausea and intestinal gas. Due to its high antioxidant content
ginger can enhance the immune response system. You can have ginger tea or ginger
shot to increase the intake of the herb in your diet. You can also add finely
chopped ginger in your food while preparing the meal.
yellow-spice is common in Indian cuisine as well as treating numerous health
ailments. Curcumin, which is the main compound of turmeric has
immunity-boosting potential. The compound activates white blood cells in the
body, which in turn enhances its an antibody response
Including these in your diet may help give the immune system the
boost it is looking for right now. The immune system relies on white blood cells
that produce antibodies to combat bacteria, viruses, and other invaders. Feed
Minerals, and Antioxidants
Studies have shown that fruits and vegetables provide
nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune
function. Because many vegetables, fruits, and other plant-based foods are also
rich in antioxidants, they help reduce oxidative stress.
Beta-Carotene: Beta-carotene is a powerful
antioxidant that can reduce inflammation and boost immune function by
increasing disease-fighting cells in the body. Excellent sources include sweet
potatoes, carrots, and green leafy vegetables.
Vitamins C and E: Vitamins C and E are
antioxidants that help to destroy free radicals and support the body’s natural
immune response. Sources of vitamin C include red peppers, oranges,
strawberries, broccoli, mangoes, lemons, and other fruits and vegetables.
Vitamin E sources include nuts, seeds, spinach, and broccoli.
Vitamin D: Research shows vitamin D
supplementation may reduce the risk for viral infections, including respiratory
tract infections, by reducing production of proinflammatory compounds in the
body. Increased vitamin D in the blood has been linked to prevention of other
chronic diseases including tuberculosis, hepatitis, and cardiovascular disease.
Food sources of vitamin D include fortified cereals and plant-based milks and
Zinc: Zinc is a mineral that can
help boost white blood cells, which defend against invaders. Sources include
nuts, pumpkin seeds, sesame seeds, beans, and lentils.
Our bodies need sleep to rest and recharge. Without a sufficient
amount of sleep, we increase our risk for developing serious health
problems—like heart disease, Alzheimer’s disease, and obesity. Inadequate sleep
has also been linked to suppressed immune function.
Need help falling asleep? Try adding the seeds, healthful
fruits, vegetables, grains to your immune boosting diet.