...can strengthen your immune system.
As humans, we share our environment with a host of microorganisms — bacterial, viral, parasitic — that are foreign to us. The body does its best to deal with these invaders with a complex process that relies on a number of factors. But what can we as humans do to support our immune systems?
Kristin Kirkpatrick /https://www.msn.com/en-us/health/nutrition/5-foods-and-4-supplements-that-can-strengthen-your-immune-system/ar-AAObFe5?ocid=msnews
During the COVID-19 crisis, it’s important to take steps to keep your immune system in tip-top shape. Your body is designed to keep you well. Just give your body what it needs, and it will work non stop to keep you healthy, no matter what illness you may face. Your best chance at keeping the coronavirus at bay is to give your immune system a big BOOST. With this in mind, here are 6 foods that support a healthy immune system. 1. Citrus Fruits Your mother always told you to take vitamin C when you felt a cold coming on. She was right. Vitamin C helps boost the immune system by increasing the production of white blood cells. Citrus fruits to consider: grapefruit oranges tangerines lemons limes clementines Unlike other animals, our bodies don’t produce vitamin C, so we must get it from our diet. Try to eat more vitamin C-rich fruits in the coming days and weeks. 2. Red Bell Peppers If you’ve never been a fan of citrus fruits, you’re still in luck, because some vegetables have even higher amounts of vitamin C. Bell peppers contain twice as much C ounce for ounce than an orange. They are also a rich source of beta carotene, which will help keep your eyes and skin healthy. 3. Broccoli Your mother may have also told you to “eat your broccoli.” That’s because it is one of the healthiest vegetables you can eat. It’s loaded with vitamins C, A and E, plus many potent antioxidants. To get all of those beneficial nutrients, however, be sure to cook your broccoli lightly or not at all. 4. Garlic Garlic adds delicious flavor to many cuisines from around the world. And thanks to its high sulfur-containing compounds (that’s what gives it its pungent odor), it gives your immune system a nice boost. 5. Spinach Another vitamin C-rich food, spinach is also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Like broccoli, it’s best to cook spinach as little as possible to get these health benefits. Consider eating fresh spinach salads or tossing some spinach into your citrus fruit smoothie! 6. Shellfish Did your mother make chicken soup when you were sick? Sure, but shellfish? And yet, some types of shellfish are loaded with immune-supporting zinc. And while zinc doesn’t get as much attention as vitamin C and others, our bodies require it so that our immune cells can function as intended. Consider adding more… crab clams lobster mussels … to your diet to keep your immune system in tip-top shape. |
Your immune system defends you against the viruses that cause colds and flu. These eight steps can help support your immune system so it’s ready to fight those viruses.
Food is your best source. Fill half your plate with vegetables and fruit, and split the other half between lean protein and grains, as the government’s “MyPlate” guidelines recommend.
Not sure if you’re getting enough vitamins and minerals? Ask your doctor or a nutritionist about that.
Don’t overdo supplements. Taking too much can be bad for you. Your doctor can let you know what you need.
Everyone gets stressed. Short bursts of stress may help your immune system. But lasting stress is a problem. It can hamper your immune system.
You can take action to tame stress. Make these steps part of your stress management plan:
WebMD Medical Reference
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Eat fruits & vegetables every day: Produce contains key vitamins involved in the immune system. Vitamin C in foods like strawberries, bell peppers, broccoli, and citrus, helps immune system cells function, including phagocytes (the kind that engulfs potentially harmful particles). Vitamin A helps keep tissues in the mouth, intestines, and respiratory tract healthy and is found in sweet potatoes, spinach, carrots, and cantaloupe. Remember that eating the actual fruit or veggie is better than popping single-vitamin supplements since it’s likely that all the components in the food interact to offer protection.
Get plenty of protein: Getting too little protein can weaken your immune system. Protein-rich foods supply the amino acids you need to build essential proteins in the body, including antibodies. Animal foods like beef and pork also contain zinc, a mineral that your body uses to make t-cells (you can find zinc in cashews and chickpeas too).
Include fermented foods: These are foods that are naturally preserved by bacteria, and they’re good for the “microbiome”. That’s the name for the trillions of bacteria that live in your gut, where a lot of cells involved in immunity actually reside. Fermented foods like yogurt (look for the term “live and active cultures” on the label), kefir, sauerkraut, miso, and kimchi help beneficial bacteria flourish in the gut, leaving less room for harmful bugs.
Season your meals: Every plant food has its own unique compounds that offer potential health-boosting benefits. Spices and seasonings like garlic, ginger, oregano, and cinnamon have all been researched for intriguing capabilities as anti-microbials, anti-inflammatories, and cell-protecting antioxidants. They’re not magic cure-alls, and popping them in the form of pills isn’t the same as eating the real deal. But adding flavor to foods with these ingredients means you’re getting even more beneficial compounds in the meals you eat every day.
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