Five Foods to Boost Your Immunity

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Five Foods to Boost Your Immunity

Immunity is a vast topic that deserves an encyclopedia of its own. It is a significant body function that protects your body. In simple words, immunity is the state in which body organs and processes can fight infections and viruses. Our immune system keeps track of every bacterium it has defeated. Therefore, if bacteria try to re-enter our body, our immune system quickly kills them as it records every bacterium it has ever defeated.

Moreover, the core parts of a healthy immune system include white blood cells, antibodies, their complement system, the lymphatic system, spleen, bone marrow, and thymus. These parts individually and interconnectedly build our immunity and help us maintain good health. A healthy, nutritious diet with necessary vitamins, minerals, iron, proteins, and antioxidants can support your immune function. 

Immunocompromisation

While on the other hand, a weak immune system is immunocompromisation. If our immune system stays weak, we are more prone to microbe (bacteria, etc.) attacks. Not only foreign threats but a weak immune system can also cause more serious problems inside the body, such as autoimmune diseases and blood cancer. Therefore, it is important for you to consult your doctor and nurses regularly to understand how you can improve your immune system. 

Nurses gain expertise in reading and evaluating patient reports during their intensive professional training, whether on-campus or through some of the best online RN programs, so they understand the state of their patient’s health by evaluating their test reports and can help accordingly. Nurses can quickly identify risk areas in immunocompromised patients and develop individualized nursing plans to bring their patients back to good health. 

Foods to Boost Immunity 

It is necessary to have a healthy immune function as it can keep numerous health problems away and let us live life to the fullest. Natural food resources are the best way to boost immunity, and you obtain it by incorporating these five foods into your daily life: 

Spinach

If you love greens, then you’re in luck because spinach is full of nutrients. It contains beta carotenoids that lower your chances of long-term eye conditions. It also contains calcium, iron, and vitamins A, B, C, and K that prevent cardiovascular diseases. Moreover, it is a great plant-based source of omega-3 fatty acids and is rich in potassium, a natural immunity booster. 

Spinach also has phytonutrients that have anti-inflammatory properties which fight germs and bacteria, helping you maintain and improve your immune system. Not only is it healthy, but it is a versatile vegetable, and you can easily incorporate it into your daily diet through salads, smoothies, pasta, and rice. 

Quinoa

Quinoa is an ancient grain cultivated in South America for five thousand years and has just become popular in the United States. It has a lot of nutritional benefits as it is a great plant-based protein and has all the nine essential amino acids to build up our muscles, bones, skin, and blood. Thus, it is a complete protein and an excellent choice for vegetarians.

Moreover, it’s a great source of fiber that can prevent stomach problems such as constipation and various gastric cancers. The fiber also helps maintain cholesterol and blood sugar levels, decreasing the risks of diabetes and heart diseases. 

Other than that, quinoa is a great source of:

  • folate
  • iron
  • copper
  • potassium
  • zinc
  • magnesium
  • phosphorus
  • Thiamine

Hence, making quinoa a natural immunity booster that you can easily include in your diet by adding it to salads, granola, breakfast, etc.  

Citrus fruits:

We all love to have orange juice for breakfast or delicious citrusy popsicles to beat the summer heat, but what if we tell you that these delicious fruits are also great immunity boosters. Yes! You read it right citrus fruits are not just delicious but are full of nutrients such as carotenoids, flavonoids, and polyphenols which are antioxidants that protect our body from flu and viruses. 

These delicious fruits are also high in vitamin C, a natural immunity booster that helps your immune system promote white blood cells that are vital in fighting infections. In addition, citrus fruits are rich in:

  • Vitamin A
  • Vitamin B6
  • Calcium
  • Potassium
  • Folate
  • Magnesium
  • Manganese
  • Phosphorous
  • Copper

All these nutrients make citrus fruits the perfect immunity booster to add to your diet as a snack, smoothie, juice, or salad. 

Papaya: 

Papaya is another fruit known for its flavor and texture, rich in immunity-boosting Vitamin C. The fruit itself and plant extracts have been used to make ayurvedic medicine since olden times, as it has:

  • Iron
  • Folate 
  • Calcium
  • Magnesium
  • Vitamin A, C, E, K, B1, B3, B5
  • Potassium

It also has natural laxative properties because the fiber in papaya makes digestion easy and promotes a healthy gut. Furthermore, the enzyme in papaya called papain is anti-inflammatory, helps you pass regular bowel movements, and aids in better absorption of nutrients. 

It also improves metabolism, as most immune cells are in the gut. Furthermore, papaya has anti-cancerous and anti-inflammatory properties that help fight flu, sore throat, and cold.

Other than that, incorporating papaya into your daily diet can help you decrease the chances of strokes and can also help you manage cholesterol levels. 

Almonds

Regarding immunity-boosting foods, nuts are always the crunchy go-to snack that isn’t just delicious but also very healthy. Nuts are packed with nutrients; each nut will give you different nutrients. That is why some nuts are better than others in immunity building, and almonds win that race.

Almonds are super healthy nuts rich in protein, vitamin E and B2, manganese, and magnesium, making them a great snack for children. Almonds also have calcium and Phosphorus that help improve bones and protect you against fractures. Almonds are full of antioxidants that protect you from oxidative stress that contributes to aging and diseases like cancer. They also maintain healthy blood pressure and lower cholesterol levels, making them the perfect immune-boosting snack.

Conclusion

We all know how a weak immune system can be harmful and unhealthy for our body; therefore, it is necessary to take action to fix it, and the best way to naturally boost immunity is through diet. Incorporating foods rich in nutrients along with sufficient hours of sleep, exercising well, and managing stress levels can aid us in building a healthier immune system.

Originally posted 2022-06-14 06:28:30.

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