How to Boost Immune System

Immunity is the ability to resist the pathogenic microbes in a living being. This immune system protects the living being from infection. These antibodies in the body fight against the pathogenic microorganisms like bacteria, virus, etc. They tried to kill or extinguish the microbes.

Immunization can be of different types. Some people have immunity from their birth and some acquire it at a later stage of exposure to pathogens, or by direct administration of the antibodies (acquired immunity). In the first case, the individual is vaccinated, and in the case of the latter, the antibodies are injected.

Once infected, it transmits easily from person to person. Epidemic outbreaks can occur either directly or indirectly. Infection can be transmitted by touching objects that are infected. Furthermore, the epidemic is spread by air, water and other media.

Therefore, a person who has good immunity against diseases is not only protecting himself/herself but also protecting the whole society, according to the concept of integrated immunity.

In addition to being vaccinated against diseases and dealing directly with disease-causing microorganisms, we can improve our immunity by taking care of our diet, by including ‘immune-boosting foods’ along with a nutritious diet.

Foods to Boost Immunity

  • Antioxidant-rich foods help us to fight the damage caused by free radicals. A diet rich in antioxidants keeps our brain healthy and active. 
  • Dark chocolate, Beans, Dark raisins, Leafy vegetables, spinach, Berries, Tomatoes, Red cabbage, carrots, yellow, green and red capsicum, squash
  • Walnuts, Almonds, peanuts, 
  • Cereal snacks
  • Omega-3 rich food sources
  • Greens like lettuce, Squash, lettuce
  • Sweet potato

People with immunodeficiency or malnutrition are more prone to infections and diseases.

Diet has a major impact on our immune system, as it directly affects the microflora of your gut (microbial population in the stomach). The epithelial lining of the stomach helps to kill the microbes that cause the disease. So, if this lining is affected, infections are more likely to occur. 

In healthy people, probiotics are known to increase ‘good bacteria’ that are beneficial to our immune system. Researchers have demonstrated that taking probiotics can greatly improve immunity and reduce infections and allergies, such as dermatitis and upper respiratory tract infections, such as asthma.

Few probiotics foods that are good to strengthen our immune system are Bananas, Dairy products – milk, cheese, yoghurt, traditional buttermilk, Soya milk and its products.

Vitamins and minerals for immunity

  • Vitamin C helps prevent damage to body cells and tissues caused by free radicals. They also prevent skin damage. It helps to maintain the proper functioning of these organs and tissues to guarantee immunity. Common foods rich in Vitamin C are Lemon, Orange, Amla (Indian Gooseberry), Strawberries, Broccoli, papaya, pepper, tomatoes, Kiwi etc.
  • Vitamin D plays a very important role in bone health. Exposure to morning Sunlight, Cod Liver Oil, Cheese, Egg yolks.
  • Many vitamins and minerals improve the body’s immune response, especially vitamin E and Zinc. Research evidence suggests that these vitamins and minerals work by protecting the cell membranes of the body’s immune-boosting mechanisms.
  • Independent studies have been conducted to determine the mechanism by which different foods mediate the immune response. It confirms foods containing lactic acid bacteria, such as probiotics, by stimulating the innate immunity of a person who stresses the immune response. On the other hand, vitamins and minerals activate a person’s acquired immunity.

Balanced Diet for Immunity 

Many researchers have proven that a balanced diet goes a long way in boosting your immunity because it is very rich in ‘safe foods’ and prevents deficiencies. It is recommended to have a balanced diet with carbohydrates, proteins, fats and vitamins and minerals.

Herbs to Boost the Immune system

  • Turmeric
  • Ginger
  • Tulasi
  • Amla
  • Ashwagandha
  • Ginseng
  • Guduchi or Giloy
  • Chyawanprash

Lifestyle changes

  • It is recommended to sleep 7 to 8 hours a day to optimize the functioning of the immune system. Persistent sleep deprivation and disruption of the sleep cycle or circadian rhythm (the biological clocks that cause sleep) can lead to immunodeficiency. 
  • Avoid stress, tension, anxiety, causes for the dysfunction of the immune system.
  • Laughter can boost our immune system significantly. Interacting with your friends and family, laugh together. This will reduce the stress, tension and anxiety.
  • Regular moderate exercise, brisk walk for 30 minutes, jagging improve blood circulation, keep us fit and happy, healthy and strong.
  • Breathing exercises, Yoga, Meditation also help a lot and keep us healthy and fit.
  • Playing with children and pets
  • Maintaining a healthy weight.
  • Working on our passion daily at least 30 minutes
  • Expressing gratitude for all our blessings in life.
  • Interacting with people who make us happy.

Comment below and let me know your views on how to boost Immune system.
If you like this post, feel free to share with your friends! Have a great day!

Sarve Bhavantu Sukhinah

2 thoughts on “How to Boost Immune System

  1. Khyijiyarani says:

    Good message to boost our immune system aunty!
    _keertana sivakumar_

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