Foods that strengthen immunity and protect against diseases
The immune system of complex body systems containing vessels, cells and lymph nodes that work together to protect the body from the causes of infection and diseases such as viruses. bacteria. and cancer cells. as well as the role of the immune system in protection, also plays a role in fighting pathogens which accelerates the healing process.
It can weaken the immune system like any other organ in the body as a result of many factors. One of the most important of these factors is not to eat foods that strengthen immunity and help the immune system recover its cells that it loses while protecting the body and fighting pathogens, preventing the immune system from doing its functions as required.
Immune-boosting foods
There are several foods that strengthen immunity. the most important of which are:
- Garlic: Garlic contains many elements that help to enhance the strength of the immune system, including these sulfur compounds. selenium, and antioxidants that help neutralize inflammation in the body. this makes garlic one of the best foods that strengthen the immune system.
- Omega-3 acids: Omega-3 acids help the body produce leukocytes, the pellets responsible for fighting pathogens in the body. Fish such as salmon.mackerel. sardines and fish oil are rich sources of omega-3 acids.
- Probiotics: probiotics are the kinds of beneficial bacteria that the body naturally contains, and can also be obtained from foods such as milk. In addition to the role of probiotics in digestion. it is also a body defense mechanism. helping to suppress the growth of harmful bacteria in the gut and maintaining the balance of the intestinal plant.
- Cruciferous vegetables: Many of the vegetables we eat every day belong to the category of cruciferous vegetables such as cauliflower, cabbage. broccoli and brussels sprouts. These cruciferous vegetables are characterized by a combination of immune system-strengthening nutrients. antioxidants. vitamins and minerals, making them immune-strengthening foods with distinction.
- Citrus fruits: Citrus contains a high percentage of vitamin C that is considered an antioxidant that enhances the strength of the immune system. and protects the body from the development of cancer cells.
- Tomatoes: Tomatoes also contain many compounds and elements necessary to enhance immune strength and combat the formation of free radical radicals, which in turn lead to the development of various cancers in the body. such as vitamin C. bitacarotin, plycocene and lycopene.
- Kiwi: Kiwi is one of the richest fruits with vitamin C, in addition to having high rates of antioxidants, potassium. and fibre that help prevent cancer.
- Honey: Honey contains anti-inflammatory compounds, helping to resist viral infection especially cold-causing viruses common in cold year seasons. in addition honey is a good source of energy that gives the body the warmth needed to resist disease.
- Apricots: apricots are especially apricots dried from iron-rich sources necessary to build red blood pellets that carry oxygen throughout the body. and are rich in vitamin C. and bitacarotin.
- Walnuts: One of the richest foods with selenium material that is very useful for the immune system, as well as containing elements that help promote brain
Practices that help strengthen the immune system
In addition to eating immune-raising foods. many behaviors can be followed that enhance the strength of the immune system, including:
- Getting enough sleep: Sleeping for 6-8 hours a day, getting quality sleep in an opaque and quiet place is one of the most important ways to enhance the strength of the immune system, and restore the number of normal leukemia.
- Stress and stress: Nervous and physical tension. chronic fatigue caused by high cortisol hormone levels, and cortisol. a hormone released by the body from the adrenal gland above the kidneys. cause stress and fear. cause low prostaglandin production that supports immune system functions, also results in narrowing blood vessels. increasing the risk of clots. and increases the risk of various types of infection such as
- Malnutrition: Malnutrition means not only deprivation of food, but also unhelpful eating such as sugars, fat and foods rich in additives causes malnutrition and weakens the immune system, leaving the body vulnerable to many diseases.
- Obesity: Obesity affects the ability of white blood cells to produce antibodies that they use to fight pathogens, impairing the immune system's ability to protect the body from diseases, and obesity also increases the production of inflammatory proteins in the body resulting in more bad conditions such as asthma.
- Follow a dormant lifestyle: Following a lifestyle free of movement and exercise causes poor blood flow to many organs of the body, weakening the immune system, reducing the numbers of white blood cells, and increasing the risk of clots as a result of blood stagnation in veins, especially limb veins.
- Misuse of antibiotics: Excessive use of antibiotics, failure to give the body an opportunity to fight diseases and build good immunity. failure to complete antibiotic therapy courses according to the doctor's instructions are the most important causes of weakness of the immune system. and the development of antibiotic resistant bacteria that are difficult to treat.
- Poor hygiene: Failure to follow hygiene practices such as hand washing gives bacteria an opportunity to multiply in many areas of the body such as on teeth, and gives them an opportunity to attack the body at the first opportunity available such as exposure to wounds, which increases pressure on the immune system and weakens it.
- Non-yoga and meditation: Yoga and meditation help to eliminate psychological and physical stress. These types of sport help satisfy the body with oxygen necessary to get rid of the high levels of cortisol hormone and chemicals in the brain that cause distractions, lack of concentration. and unbalanced different body hormones.
Foods are also essential to your body's health :
Red Pepper:
If you think that orange is the richest on the part of vitamin C of any fruit or vegetable, think again. 100 grams of pepper contains more than twice as much vitamin C as 100 grams of orange.
Red pepper is a rich source of beta-carotene that helps maintain healthy eyes and skin. In addition to strengthening your immune system. vitamin C may help keep the skin healthy as well.
Browning keeps red pepper's nutritional content better than steam or boil. according to a study on cooking methods.
yogurt:
Look for soft yogurt such as Greek yogurt/Greek yogrut, and try to get plain yogurt instead of manufactured and sugar-laden species. You can sweeten it yourself by adding honey or fruit.
Yogurt can be an important source of vitamin D as well, the latter greatly helps to enhance the body's natural defenses against diseases and strengthen your immune system.
Yogurt is rich in probiotics, an intestinal fluorescence that promotes immune function and helps reduce the length and severity of the common cold. Intestinal fluorination is also needed to help with proper digestion and detoxification.
green tea:
Both green and black tea are packed with flavonoids, which is a kind of antioxidant. But green tea excels at its levels, as it has been shown to strengthen the immune system.
Green tea is also a good source of L-theanine amino acid that helps produce bacterial resistant compounds in your T cells.
These compounds may also reduce the risk of heart disease, as drinking green tea positively affects blood fat, increasing good HDL cholesterol and reducing harmful cholesterol and triglycerides.
sunflower seeds:
Sunflower seeds are full of nutrients. including phosphorus, magnesium and vitamin B6. It also contains high vitamin E. a powerful antioxidant, as well as regulating the function of the immune system.
Sunflower seeds can form a delicious addition to salads.
spinach:
Placing spinach on our menu not only because it is rich in vitamin C. but also because it contains many antioxidants and beta-carotene that increase the ability of our immune system to fight infection.
Light cooking preserves the nutritional value of spinach from vitamin A and others and allows the release of other nutrients as oxalic acid.
Research also suggests that flavonoids in spinach may help prevent colds in healthy people.
turmeric:
Turmeric may be known as a spice in many meals. but this yellow spice has been used for hundreds of years as an anti-inflammatory in the treatment of both arthritis and rheumatoid arthritis.
Also, research has shown that curcumin-a compound present in turmeric-can help reduce muscle damage caused by exercise.
According to a 2017 study. curcumin has antioxidant effects for infections and works to strengthen your immune system.
Ginger:
Ginger is another element that many resort to after illness. it helps reduce sore throat and other inflammatory diseases.
Ginger may also help reduce nausea and chronic pain and may possess cholesterol-lowering properties. according to recent research.
Antioxidant compounds in ginger root have strong anti-inflammatory and immune enhancement properties. and also contribute to protection from arthritis. cancer, neurodegenerative disorders and some other conditions.