The ability of a particular organism to resist any toxin or infection by the action of sensitized white blood cells or antibodies is what makes our immunity. The human body’s immunity system works efficiently in combating any disease and hence it is considered as a defense mechanism. It is also necessary to help our body recover from any injury.
However, there are several factors which can strain the immune system. If this is the case, the immune system starts attacking itself instead of the foreign antibodies and this can further lead to autoimmune diseases. The most common factors that can weaken the immune system include bad eating habits, stress, unhealthy lifestyle, and lack of sleep. Good nutrition is essential for maintaining a healthy immunity system as it helps combat several illnesses right from allergies to abnormal cell development. So, help protect yourself against infections and enhance your immune health by incorporating a few dietary changes.
Here Are The Top 8 Diet Tips To Boost Your Immune System:
1. Pick Friendly Fats:
Certain fats are essential in building cells and also for the stimulation of prostaglandins, the compounds which help regulate the immune system’s response to any infection . A diet filled with saturated animal fats or trans fats will show a negative impact by reducing the ability of antibodies to zap bacteria. So, consider including healthy fats in your diet.
2. Include Fish:
Fish is considered an excellent source of omega 3s which help in regulating the immune system functioning . Also, the protein content available from fish helps build cells that combat invaders. When the body is attacked by the foreign invaders, acute inflammation is the initial response. However, omegas 3s help stimulate anti-inflammatory compounds, thus helping promote faster recovery.
These healthy fats can even help keep your cell membranes strong, thus ensuring a strong immune system. Hence, include fish (salmon, mackerel etc.) in your diet at least twice a week.
3. Avoid Sugar Intake:
Sugar consumption might damage your body’s immunity response . Few studies have mentioned that around 10tsp of sugar can impair the ability of antibodies or white blood cells to kill bacteria. Hence, sugar consumption should be reduced. Instead, prefer natural sugar sweeteners such as stevia. Calorie-free alternatives such as aspartame should be avoided as well.
4. Include Mushrooms:
Mushrooms help boost your immune system as they contain beta 1, 3 glucans . For instance, maitake mushroom, also known as the king of mushroom, is considered beneficial in stimulating the T-cells and helps inhibit the growth of several cancer cells. Reishi mushroom is considered beneficial in dealing with allergies by bringing the overstrained immune system back on track and obstructing the release of histamine against the safe agents. The shitake mushroom has a compound known as lentinan, which is considered beneficial for balancing the immune system.
5. Snack On Almonds:
A handful of almonds can help boost your immune system from the effect of stress . In fact, a recommended 1/4th cup serving of almonds contain nearly 50% of vitamin E, which helps enhance the immune system. Also, almonds are innately packed with vitamin B, niacin, riboflavin etc. and may help you deal with the negative effects of stress.
6. Pick Citrus Fruits:
Citrus fruits are loaded with a good dose of vitamin C, an amazing antioxidant . It is found in large concentrations in all kinds of berries, grapefruit, oranges etc. A diet comprising of citrus fruits provide your body with necessary compounds that help invade foreign bodies. So, include them in your regular diet for improving your immune health.
7. Fill In With Beta-carotene Foods:
A diet comprising of foods that contain beta-carotene can help boost your immunity . Our body converts beta-carotene into vitamin A, which has immune-boosting benefits and anticancer properties. Beta-carotene is found in dark-hued vegetables and fruits. Foods such as carrots, sweet potatoes, broccoli etc. are loaded with a healthy dose of beta-carotene and including them in your diet can help boost your immune health.
8. Indulge In Probiotics:
Have you ever thought that your body needs a healthy amount of good bacteria in your digestive tract? In fact, 80% of your immune system is located in the gut and hence, it is essential to promote the activity of the beneficial bacteria by including probiotic foods in your diet.
Probiotics contain active cultures that help enhance the immune system. They provide beneficial bacteria to your gut that help combat diseases and absorb nutrients. A healthy population of friendly bacteria in your intestine increases your body’s ability to combat several illnesses starting from constipation to colon cancer. So, fill your gut flora by including lots of fermented foods and drinks such as yogurt, kefir, sauerkraut, kimchee etc. Alternatively, you may even include probiotic supplements in your diet.