Make Your Immune System Strong

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response.

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy :-

• Don’t smoke.
• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
• Exercise regularly.
• Maintain a healthy weight.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age group and risk category.

Feeding your body certain foods may help to keep your immune system running strong. Plan your meals to include the following 10 powerful immune system boosters and you may increase your family's chances of fending off those winter bugs before they get anyone sick.

Citrus fruits

Most people reach for vitamin C after the first symptoms of a cold or flu. But did you know that it is citrus fruit, which is rich in vitamin C, at the top of the list of all foods that strengthen the immune system. Specifically, vitamin C stimulates the production of white blood cells, the key to fight infections. Since your body does not produce vitamin C nor can it store it, it is important to enter it daily. Almost all citrus fruits contain a large amount of vitamin C, and it is enough that you squeeze their juice out in a dish such as salad.

Red peppers

Vitamin C not only strengthens the immune system, but keeps your skin healthy and beautiful. Do you think that citrus fruit has the most vitamin C? Think again, because red peppers contains almost twice as much vitamin C, and it is also an excellent source of beta carotene.

Broccoli

It contains a large number of minerals and vitamins that are ready to fight with any germs and bacteria. It is full of vitamins A, C and E, as well as numerous antioxidants. Broccoli is one of the healthiest foods you can put on the table. Cook it as little as possible in order to retain all therapeutic characteristics.

Garlic

Garlic is found in almost every cuisine around the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value for fighting infections. Studies by the National Institute of Food Science and Technology have shown that garlic helps to lower cholesterol and may prevent hardening of arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as Allicin.

Ginger

Although it is used as an addition to many sweets, ginger can be consumed in different ways. It helps during chronic pain, has proven to be effective in lowering cholesterol, and is an excellent fighter against the cold. Ginger also packs some heat in the form of gingerol, a relative of capsaicin. Capsaicin gives chili peppers their distinctive heat. Gingerol is the one who gives ginger gives a taste and smell, and some researches suggest that it also has anticancer benefits.

Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the more commonly mentioned vitamin C. But vitamin E is key to a healthy immune system. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts (especially almonds) are packed with vitamin E. A half-cup serving provides nearly 100 percent of the recommended daily amount.

Turmeric

A key ingredient in many curries, this bright-yellow spice has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. A recent study published in the Journal of Ethnopharmacology demonstrates that high concentrations of curcumin, which gives turmeric its distinct color, have been shown to help reduce inflammation and fever.

Spinach

It is an excellent source of vitamin C and a number of antioxidants and beta carotene, which have proven effective in the fight against infection. Same as with broccoli, spinach needs to be cooked as little as possible in order to keep all the medicinal properties. What’s great is that you can prepare in various ways and serve it as a side dish.

Yogurt

When selecting yogurt look for ones that have "live and active cultures" printed on the label. According to the American Journal of Clinical Nutrition, these cultures stimulate your immune system to help fight diseases. Yogurt is also be a great source of vitamin D, so try to select brands fortified with vitamin D.

Green Tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really shines is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, preserving EGCG. 

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Sources - http://www.healthline.com