Immunity the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells. A weak immune system is a invitation for diseases and health problems. You might wonder now how to make our immunity strong. Here we are going to talk about 7 ways to boost your immunity.
7 Ways To Boost Your Immunity
Occupy Yourself In Exercise For Immunity
Engage yourself in moderate exercise sessions. Exercise plays a important role in boosting immune system. A study says that on a average a person should concentrate at least 150 mins in exercise per week. Exercise boosts your body to be fit and active. The more more active body the more resisting body to diseases. It helps to regenerate immune cells regularly.
Summary :- Exercise helps to keep your body fit and active.
Drink More Water
Hydrating your body is important. Water is the best fluid to hydrate your body. Water is suggested because it is free of calorie,additives and added sugar. Coconut water is alternative to be hydrated. Coconut water contains nutrients and vitamins like riboflavin, niacin, thiamine, pyridoxine, and folate. It has anti-viral and anti-bacterial properties. Drink water to keep your urine pale yellow. Water is main ingredient for digestion. Tea and juice are good for hydration but they contain sugar. Preventing your body from dehydration is essential. Water keeps your body away from toxic. Drink a glass of water each hour. A person should drink minimum 3 litres of water per day. Water prevents kidney diseases and boosts immune system. It washes out toxic through body.
Summary :- Water is an essential aspect to our body . It helps to make our body clean and remain hydrated. It helps for the process of digestion.
Eat More Plant Based Foods
Plants contain fibre and nutrients. They have antioxidant properties. They reduce high inflammation levels produced in your body. Plant foods are easy to digest. They help to regenerate compound radicals to reduce inflammation. Fibre in the food increases digestion levels. A healthy diet should include plant foods like garlic, ginger, pepper, apples and mushroom. Vegetables and fruits contain vitamin C which helps to reduce common cold.
Summary :- Plants contain nutrients to boost your body. They reduce inflammation in your body.
Reduce Added Sugar
Many food products we use have added sugars. Added sugar leads to overweight and obesity. Eating sugar can lead to risk of diabetes, cavities, cognitive decline and risk to other diseases. Increasing intake of sugar levels affects white blood cells (that help to maintain our immunity). If you love sweet replace sugar with honey. Naturally based sugar are the best which provide you more nutrients. Eating or drinking too much sugar can lead to curbing of immune system. Limiting your intake of added sugar can reduce inflammation. Risk of heart disease can lead to weak immune system. Impact of sugar on your body can lead to a complex give and take of hormonal, metabolic and immunologic processes can affect your health.
Summary :- Added sugar leads to problems like obesity and overweight. Limiting your sugar intakes can reduce the risk of diabetes and heart disease.
Consuming Healthy Fats
Healthy fats help to keep your heart in healthy condition. Healthy fats have been praised to be natural immunity boosters. foods like olive oil, nuts, chia seeds, fatty fish (salmon), avocados and more contain healthy fats like omega-3 fatty acids. Fats found in olive oil and salmon boosts your response to pathogens. Omega-3 fatty acids helps to prevent inflammation. In other words it has anti-inflammatory properties.
Summary :- Healthy fats are one of the immunity boosters. Some fats contain anti-inflammatory properties.
Include Fermented Food in your Diet
Fermented foods are one of the immunity boosters for your body. They are rich in good bacteria called probiotics. They help for digestion process. Foods like yogurt, sauerkraut, kimchi, kefir, and natto are some examples of fermented food. Eating fermented foods balances your body’s good bacteria in your gut. Foods like sauerkraut or kimchi help to reduce risk of various infections. These foods mainly contain VITAMIN C and Iron. People who don’t consume fermented foods regularly can go for probiotic supplements.
Summary :-Fermented foods have probiotic properties. These food contain Vitamin C and iron.
Turning to Intake of Supplements For Immunity
Many people often rely on supplements for boosting immunity. Consuming these supplements can help a bit to increase your immunity. The following are proven best for immunity:-
- Vitamin C :- Vitamin C is considered to be the most important block builders for immunity. Foods like oranges,grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Mainly it is found in many foods so people don’t take a supplement.
- Vitamin D :- Deficiency in Vitamin D can increase the chance of getting sick. Fatty fish, like tuna, mackerel, and salmon are rich in vitamin D.
- Vitamin B6 :- Vitamin B6 supports biochemical reactions in the immune system. It is found in green vegetables, chickpeas, chicken and cold-water fish.
- Vitamin E :- Vitamin E is a powerful anti-oxidant to fight infections. It is found in vegetables like wheat germ, sunflower, safflower, corn, and soybean oils. In nuts like almonds, peanuts, and hazelnuts/filberts.
Go for the supplements which are checked by health organisations to prevent any side-effect.
Summary :- Supplements provide you vitamins in the form of tablets directly for increasing immunity.
Immunity of the body is a very much essential because it fights back to various health problems. Hence, make sure to eat clean and lift to maintain your immune system healthy.
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