The best thing you can
do for your immune system is to reinforce it with immune-stimulating foods or
dietary supplements. The immune system protects your body from disease-causing
microorganisms, but unfortunately it can’t deal with it sometimes. Then we
remember about it, wondering how to improve it. Still it’s not clear exactly
how it works, but definitely it needs balance and harmony.
Healthy lifestyle and ways to boost immune system
This is the best
strategy that you can follow. Each part of the body, including your immune
system functions better when following these practices:
- do not smoke
- do exercise regularly
- maintain a healthy
weight
- control your blood
pressure
- give yourself enough
sleep
- keep healthy diet
Effects of aging on the immune system
Acoording to some
scientists, aging affects the capacity of the immune system, which in turn leads to more infections and
inflammatory diseases. At high risk are people over 65 years. They suffer more
often by respiratory infections, flu and pneumonia. No one knows the exact
reason for the immune system failure in elderly people, but it’s assumed that
it’s due to a reduction of T-cells in the body. On the other hand, older people
tend to eat less and unvaried food.
List of the top 8 vitamins and minerals that boost immune
system
How to obtain them naturally? Immune building foods.
Like every system in our
body, the immune system needs good nutrition, as well. It’s been known that
people living in poverty and malnutrition are more vulnerable to infectious
diseases than others. According to tests in animals, was found that, the lack
of some micro elements (zinc, selenium, iron, copper, folic acid and vitamins
A, B6, C and E) affects the immune response. The question is, whether it happens
the same with us.
What can we do?
Naturally, to improve
our eating habits and diet. If we can’t follow a particular diet, then we can
provide these micro elements by food supplements:
1.Selenium - according to several studies, people with low
levels of selenium suffer from an increased risk of incident bladder, breast,
colon, rectum, lung and prostate cancer.
Where to get selenium? Which foods contain it?
The purpose of the
selenium is to neutralize the free radicals and to prevent appearing of cancer
cells in the body. It improves the work of the thyroid gland.
The Brazil nut contains
the largest quantities of selenium. Other foods that contain selenium are:
canned tuna, sunflower seeds, bread, mushrooms, garlic, herring etc.
2.Vitamin A – it plays a crucial role in the appearing of various
infections. Lack of this vitamin leads to a much greater risk for infection and
impaired immunity.
Where to get vitamin A? Which foods contain it?
It regulates the metabolic
processes in the skin, affects skeleton and tooth growth. Its absence leads to
brittle nails, dry skin and hair.
Largest amounts of vitamin A occur in red peppers, carrots,
liver, red beets, spinach, nettles, tomatoes, broccoli, melons, pumpkins and
peaches.
Vitamin A
occurs in dairy products, eggs, green leafy vegetables, potatoes, beans and
peas.
3.Vitamin B6 - according to several studies the lack of it can
lead to failure of lymphocytes to mature. It is very important for our
immunity, because its deficiency may provoke tumor growth in the body.
Where to get vitamin B6? Which foods contain it?
Vitamin B6 is used for formation of antibodies and red blood
cells. It clears the excess water from the body and it is involved in
metabolism.
Foods with highest
amount of Vitamin B6 are nuts. Then
linseed, sesame, walnuts, hazelnuts. Other foods that contain it are: chili,
garlic, oatmeal, dried mushrooms, duck liver, brown rice, chicken, bananas.
4.Vitamin B2 - improves the resistance to bacterial infections of
mice, but it is assumed that the mechanism in humans is similar.
Where to get vitamin B2? Which foods contain it?
It actively
takes part of blood formation. Affects vision, nails, hair and helps the body to
cope with fatigue. We can find it in
pork and veal liver, pork kidneys, dairy products, egg yolk, oatmeal, raisins,
goat cheese, almonds, apricot kernels.
5.Vitamin C - very important vitamin for normal functioning of
the immune system.
Where to get vitamin C? Which foods contain it?
Vitamin C is a powerful immune booster and powerful antioxidant. It strengthens metabolism
and it’s a very good protection against mutated cells. Restores connective
tissue. It occurs in kiwi, lemons and oranges, cayenne, broccoli, kale,
parsley, nuts.
6.Vitamin D - it is produced by the skin when exposed to
sunlight. So, its absence could be reason for appearing of tuberculosis.
Where to get vitamin D? Which foods contain it?
Vitamin D
has been associated with muscle tonus, bone strength. It serves to absorb the calcium
from food. Foods that contain it : tuna, mackerel, liver, cheese, eggs, cereal,
orange, carrots.
7.Vitamin E - it is very important for proper functioning of the
immune system. If the dose is increased from 30 to 200mg in elderly people over 65, it greatly
increases the body's resistance against hepatitis B and tetanus.
Where to get vitamin E? Which foods contain it?
It successfully beats
free radicals. It protects cells membranes and tissues from oxidation and
prevents cancer, diabetes, arthritis etc.
Vitamin E is found in almost all kinds of nuts. It also occurs
in hazelnuts, almonds, flaxseed, apricot kernels, olives, dried plums, tomatoes,
soybean, grape leaves, parsley, fish
8.Zinc
- it is essential for the immune system and its deficiency affects the proper
functioning of many immune cells. The recommended daily dose is 15-25 mg., but
when overdosed can destroy the immune system.
Where to get zinc? Which foods contain it?
Zinc is one
of the most important elements in the body. It maintains memory, vision, taste
and smell, reproductive system, the synthesis of proteins. Its absence may slow
growth in children.
It can be found in wheat
germ, mushrooms and oysters. I also occurs in fish and veal liver, beef, pork,
offal, whole-grain bread, onion, garlic, (in fruit and vegetables in smaller
quantities).
5 Immune
Building Herbs
Echinacea
It stimulates fight
against infection and increases the production of immune compounds such as
interferon. It is best to take it as soon as you notice the first signs of
infection - 30 to 60 drops every two hours (for the first 24-48 hours). Then
the same dose, 4 times a day throughout 3 days, until symptoms subside.
Green tea
It contains powerful
antioxidants, neutralizing free radicals, thus preventing damage of the immune
system. Green tea stimulates the
liver, releasing compound that successfully fights infections. For a strong
immune system, drink 3-4 cups of green tea daily.
Ginger
This herb successfully
fights inflammation, cardiovascular disease and cholesterol. Make hot tea
powdered with ginger root during flu and common
cold. One teaspoon of ginger
and honey is a wonderful remedy for joint pain and headache.
Propolis
This elixir contains a
whole bunch of vitamins A, B1, B2 and B3, as well as zinc, calcium, magnesium
and more than 60 compounds. This is
wonderful natural remedy boosting the immune system!
Elderberry
It offers ideal protection
against respiratory viral infections. To recover from a cold or flu take two
tablespoons of syrup 4 times a day. How to make homemade syrup for a healthy
immune system - here.
