Immunity is the body mechanism to fight the illness and making sure that you don’t fall prey of any disease. Stronger the immune system the better it is as that person would not fall prey to diseases. There are certain foods that you could take to boost your immune system. It is like making your defense mechanism even stronger against the potential health concerns.
1.Foods rich in Vitamin C, the first thing that would come to your mind which would help you to make your immune system strong. The foods that are rich in vitamin c must be included in the diet as it increases the white blood cells which fight with infections. About 200 mg of vitamin C every day should be sufficient to boost your immune system. The supply of the same could be either from the fruits and vegetables or could be through supplements.
2.Foods with Vitamin E - another one. This is an antioxidant which would help boost the immune system. This would produce the natural cells which would be killing all the germs and cells which are ready to harm the body. Taking vitamin E will also reduce the risk of heart attacts as much as 50%. 100-400 mg daily should be a good quantity of vitamin E to add at your diet.
3.Foods rich in carotenoids would help making the defense mechanism of the body better. The body converts the Beta carotene into Vitamin A which works wonders for the immune system. Unfortunately, too much of vitamin A is toxic for the body. Through the Beta carotene the body could be provided with that extra vitamin A.
4.Foods with bioflavonoid would help the body to be protected against the pollutants that we are exposed to all the time. Basically, it protects the cell membrane. People who consciously include the bioflavonoid in their diet are less prone to cardiovascular diseases.
5.Foods that are rich in zinc would help the body immune system to fight with cancer cells. The zinc helps in the white cell production, thereby increasing the disease fighting capacity. More than 75 mg of zinc is recommended for good health and to boost the immune system.
6.Garlic has self contained qualities which can increase the strength of the immune system of the body. The allicin and sulfides compounds are sulfur containing and that’s the reason the way they contribute towards boosting the immune system.
7.Food rich in Selenium would be helpful. The sources of Selenium would be red snapper, whole grains, brown rice, cottage cheese, sunflower seeds, Brazil nuts, tuna, lobster, vegetables, shrimp, egg yolks, chicken and lamb chops.
8.Omega 3 fatty acids which could be supplied again by fish oil would help boosting immunity.
In case you don’t want to get into the minerals and vitamins, you could ensure that you have Yogurt, Oats and Barley, Garlic, Fish, Chicken Soup, Tea, Beef, Sweet Potatoes and Mushrooms in your daily diet – to have a diet complete with everything that you need to boost your immunity.
To learn more about the health benefits (including relevant studies) of regular yogurt and kefir. A tasty vegan yogurt recipe is also listed.
* Broccoli and other cruciferous vegetables, such as cabbage, kale, brussels sprouts, cauliflower and Brocolli's Secretturnip, are valuable sources of vitamins A, C and E. Broccoli is high in glucosinolates which stimulate the body's immune system. Broccoli also contains a high concentration of sulforaphanes, which are potent anti-cancer agents.
Animal studies have shown that DIM -- a chemical produced when vegetables such as broccoli, cabbage and kale are chewed and digested -- can actually stop the growth of certain cancer cells.
This spice is found in every yellow curry, and its golden color is the result of curcumin, a polyphenol with strong cold and flu-fighting properties.
TumericA 2008 study published in Biochemical and Biophysical Research Communications found that curcumin prevents some immune cells from responding to stimulants and so has modulating and anti-inflammatory effects. Tumeric has antiseptic qualities when applied topically and often is used on cuts and burns.
The immune-boosting properties of garlic come from its sulfur-containing compounds, which are Garliceffective against bacterial, viral, fungal and parasitic infections; enhance the immune system and have anti-tumor and antioxidant features.
This European herb is popular in Mexican and Mediterranean cuisines; and is usually added to flavor spaghetti sauce or pizza. Oregano is one of the most nutritioussubstances on earth, with Oregano42 times more antioxidants than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.
This herb has strong anti-bacterial properties, including having shown effectiveness against Pseudomonas aeruginosa and Staphylococcus aureus bacteria. Researchers found oregano to be more effective against Giardia than a commonly used prescription drug. In laboratory studies, oregano has demonstrated stronger anti-oxidant capacity than either of the two synthetic anti-oxidants commonly added to processed food - BHT (butylated hydroxytoluene) and BHA (butylated bydroxyanisole).
Bell peppers are a good source of phytochemicals as well as beta carotenes and vitamin C (particularly red bell peppers). Research has shown that increasing vitamin C intake can reduce the length of time cold symptoms last as well as reduce the severity of those symptoms.
Tea is rich in plant antioxidants (polyphenols) and other chemicals that can help protect the body against cold or flu. Some studies highlight a compound called epigallocatechin gallate ( EGCG) which have been shown to inhibit the growth of cancer cells without harming healthy tissues.
Pumpkins are rich in beta carotene, a nutrient that the body breaksdown to make vitamin A. Vitamin A helps Pumpkinsstrengthen the immune system and also aids in cancer prevention. Research suggests that vitamin A may help keep the respiratory system healthy, which is particularly helpful when you have a cold or the flu.
However, experts caution against too much vitamin A. Because it is fat-soluble, excess vitamin A can be stored in the body's fat cells and large quantities can be toxic. Eating foods naturally rich in beta-carotene may be safer than taking a vitamin A supplements.
Ginger is often recommended as a tea or a bath for those with a cold or flu because it is helpful in increasing sweat production, which may help us get rid of germs and toxins. Ginger has also been shown to reduce nausea and vomiting.
Mushrooms (shiitake, maitake and reishi) are remarkable immune boosters - according to Jonny Bowden, Ph.D., C.N.S., author of Herbal Supplements and Remedies
Not only are they rich in compounds that fortify white blood cells, they also neutralize environmental toxins. In fact, they are used in Asia as an adjunct to chemotherapy. Dr. Bowden also points out that mushrooms lower bad cholesterol and regulate blood sugar.
Pet owners beware: mushrooms are toxic to birds
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