Nutrition plays a crucial role in supporting overall health and bolstering the immune system. Choosing a well-balanced diet filled with nutrient-rich foods can indeed be a powerful defense against various illnesses, including the flu. It's like giving your body the right tools to build a strong fortress against potential invaders. What are some of your favorite immune-boosting foods?
Let’s take a closer look at your immune system and
which foods affect your body’s ability to respond to threats.
What is the
immune system?
The immune system serves as your body's defense
mechanism against external threats. This intricate network of cells, tissues,
and organs recognizes when intruders like the flu virus enter your system,
initiating an automatic and coordinated response. White blood cells play a
crucial role in this healing process. A robust immune system enhances your
body's ability to ward off illnesses, while a weakened one increases
susceptibility to sickness. Beyond flu protection, a strong immune system is
instrumental in combating diseases like cancer, with immunotherapy leveraging
the body's own defenses against cancerous cells. Maintaining a resilient immune
system is vital for overall health, emphasizing the need for proactive
measures.
What are
superfoods?
The term "superfoods" has gained
popularity in recent years, encompassing a variety of foods from common
blueberries to exotic goji berries. However, it's essential to clarify that
there's no official classification of superfoods. Instead, it's a marketing
term highlighting foods that are "nutrient-dense," containing
valuable nutrients and minerals beneficial for improved health and wellness.
While these nutrient-rich foods can positively impact well-being and contribute
to your body's optimal functioning, it's crucial to recognize that they aren't
a cure-all for preventing diseases.
10 foods to
boost your immune system
The following are 10 different foods that are known
immune boosters. Try any or all of them and start reaping the benefits these
nutritional powerhouses offer your body.
Berries: With a wide variety to choose from, you can’t go
wrong adding these little nutrient packed sweet treats to your regular diet. From
local blueberries and blackberries to imported goji or açai, these tiny little
morsels are packed with vitamins and nutrients to give you a boost you need.
Enjoy them in your yogurt or smoothie, or as a less sugary but still sweet
option for dessert.
Fish oil: Fish that have high levels of Omega 3 fatty acids
such as salmon, tuna or mackerel are known to increase activity among white
blood cells, which fight infection. These healthy fats help your immune system
and are also good for your heart and brain too.
Leafy greens: Dark vegetables such as spinach, kale and collard
greens are known to have high levels of vitamin C along with antioxidants and
beta carotene, all of which help fight infection. They are also good for your
heart, brain, and gut.
Nuts and seeds: Nuts such as almonds and walnuts as well as seeds
such as sunflower contain several vitamins and minerals (B-6, magnesium,
phosphorous or selenium) that help regulate and maintain your immune system.
Add them to your salads or enjoy a handful for an energy-boosting healthy
snack.
Spices: In addition to giving your foods some zing, garlic,
ginger and turmeric are ancient spices that have long been considered to have
immune-boosting properties to fight infection. So don’t be shy when it comes to
spicing up your dishes.
Citrus fruits: Most citrus fruits such as oranges, grapefruits,
tangerines, lemons, and limes contain high levels of vitamin C, which is
thought to help fight infection by increasing your white blood cells. Whether
you eat them whole, or squeeze the juice onto your food, don’t forget to add
these tangy fruits to your regular diet.
Poultry: Chicken soup is good for more than the soul.
Poultry is high in vitamin B-6, which can reduce inflammation and is needed in
the creation of new red blood cells, and zinc, which increases production of
white blood cells. So don’t wait until you have a cold to enjoy a warm bowl of
comforting goodness.
Brightly colored
vegetables: While we often think
of citrus fruits as our source of vitamin C, brightly colored vegetables such
as red peppers have even higher levels! The beta carotene in carrots is also
good for your immune system, along with your eyes and skin too.
Yogurt: This fermented food with its “live and active
cultures” and vitamin D may stimulate your immune system to help fight disease.
Look for brands without added sugar and sweeten them naturally with honey or
fruit (like berries, for an additional boost).
Olive oil: A staple in the Mediterranean diet, olive oil is a
healthy fat that is good for your heart and brain. It also gives your immune
system a boost through its ability to reduce inflammation in your body.
Other ways to
boost the immune system naturally
In addition to choosing healthy options for your
diet, your immune system will also benefit from healthy lifestyle choices:
• Exercise
regularly. Aim for 30 minutes a day five times a week and mix up your cardio
and strength training.
• Don’t
smoke. Quitting smoking is one of the best things you can do for your body. If
you do smoke, there is support available to help you quit.
• Manage
stress. Everyone faces stress in life. But when that stress becomes chronic, it
can weaken your immune system. You can find ways to manage your stress and feel
better mentally and physically.
• Get
recommended vaccines. We are so fortunate to have vaccines available to help us
fight common illnesses such as flu, pneumonia, and COVID-19. Be sure to stay up
to date on your vaccines.
• Alcohol
in moderation only. It’s important to remember that alcohol is a depressant, a
drug that has far-reaching effects on your body. If you drink, please do so in
moderation.
• Manage
your weight. Extra weight places stress on many systems within your body,
including your immune system. Eating healthy is one of the best ways to manage
your weight, and it will help keep you healthy by supporting your immune system
with nutritious foods.
• Get
proper sleep. Sleep is critical for a healthy life, and the CDC recommends
seven to nine hours of sleep a night for healthy adults. Your sleep and the
quality of that sleep can also impact your immune system. If you are not
getting a good night’s sleep regularly, there are ways to improve your sleep.
• Practice
good hygiene. One of the simplest yet most effective ways to stay healthy is
through washing our hands thoroughly and doing so often.
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