To maintain your immunity and make your immune system more strong.
You should know what is an immune system, how it works, so we can improve our immune system by eating foods and vegetables that contain plenty of vitamins and antioxidants, and much more.
So let's begin from What is the Immune System?
A group of structures and processes within the body. It protects us against disease or other potentially damaging foreign bodies. It attacks germs and helps keep us healthy.
Parts of the immune system:-
- White blood cells(leukocytes)
- Complement system
- Lymphatic system
- Bone marrow
Some types of white blood cells are called phagocytes, which squash invading organisms. Others are called lymphocytes, which help the body remember the invaders and destroy them.
One form of phagocyte is the neutrophil, which fights bacteria. Other forms of phagocytes do their jobs to make sure that the body responds to invaders.
How does the Immune System Work?
When the body senses foreign substances (called antigens), the system works to acknowledge the antigens and acquire to eliminate them.
Lymphocytes are triggered to make antibodies. These specialized proteins lock onto specific antigens. The antibodies stay in a person's body. That way, if the system encounters that antigen again, the antibodies are ready to do their job. That's why someone who gets sick with a disease, like chickenpox, usually won't get sick from it again.
Antibodies can neutralize toxins (poisonous or damaging substances) created by totally different organisms and activate a bunch of proteins referred to as complement that is a section of the system. Complement helps kill microorganisms, viruses, or infected cells.
These specialized cells and components of the system offer body protection against disease. This protection is termed as immunity.
Fever is an immune system response
Humans have 3 forms of immunity — innate, adaptive, and passive.
Innate immunity :
Everyone seems to be born with innate (or natural) immunity, a kind of general protection.
Adaptive immunity :
Adaptive (or active) immunity develops throughout our lives. We tend to develop adaptive immunity once we're exposed to diseases or once we're immunized against them with vaccines.
Passive immunity :
Passive immunity is "borrowed" from another source and it lasts for a quick time.
How we are going to boost our Immune System?
The idea of boosting your immunity is attractive, however, the ability to try to do so has proved elusive for many reasons. The system is exactly that — a system, not one entity. To operate well, it needs balance and harmony. To do so you can do several things like exercise daily, maintain a healthy weight, and can eat several foods and vegetables to boost your immunity.
Here are the Top 16 foods that will help you to boost your immunity -
Citrus Fruits contain Vitamin-C that helps to increase your immune system.
Fruits like - grapefruit, oranges, clementines, tangerines, lemons, limes
Broccoli is supercharged with vitamins and minerals. Filled with vitamins A, C, and E, additionally as fiber and plenty of alternative antioxidants. For these reasons, it's an associate honest alternative of vegetables to eat, often to support the immune system.
Garlic is incredibly nutritious. Garlic supplements are known to spice up the function of the immune system. The active compounds in garlic can reduce blood pressure.
Ginger may help decrease inflammation, which may help reduce pharyngitis and inflammatory illnesses. Ginger may help with nausea as well.
It is rich in vitamin C as well as it's also packed with numerous antioxidants and beta carotene, including Flavonoids, Carotenoids, Vitamin C, and Vitamin E, which may both increase the infection-fighting ability of our immune systems.
Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.
It also contains a very large amount of Vitamin-E. They also contain manganese, magnesium, and fiber. It can assist with blood sugar control.
Tomatoes are an excellent food to eat when you're sick thanks to their high concentration of vitamin C. Vitamin C contains a vital part of the strength of the body's phagocytes and t-cells, two major components of the immune system.
Eggs are a really good source of cheap, high-quality protein. More than half the protein of an egg is found within the albumen, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12, and minerals like zinc, iron, and copper.
Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and decrease the length of a cold.
It's not solely refreshing. Once it's ripe, it is also got lots of an inhibitor known as glutathione. It strengthens the system therefore it will fight infection.
Turmeric is a yellow spice that a lot of people use in cooking. It has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
It can help fight inflammation and keep blood sugar levels steady, it could be a useful tool to prevent or treat type 2 diabetes.
Both green and black teas are full of flavonoids, a kind of antioxidant. Where green tea excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
It is rich in nutrients and contains a lot of calcium. It is also high in protein and in B vitamins, particularly vitamin B12 and riboflavin both are useful to protect against heart disease and contain phosphorous, magnesium, and potassium. These minerals are essential for several biological processes, like regulating blood pressure, metabolism, and bone health.
Papaya is another fruit loaded with Vitamin-C. Papayas even have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
Like papayas, kiwis are naturally filled with plenty of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the remainder of your body functioning properly.
They give you the mineral selenium and therefore the B vitamins riboflavin and niacin. If you're low on selenium, you'll be more likely to urge a more severe flu. Riboflavin and niacin play a task during a healthy immune system.