WHAT IS IMMUNITY?
Immunity is our body’s first line of defence against sickness and infections and is the natural inherent ability of our body to recognise and resist harmful germs, harmful toxins, bacteria and viruses. Our immune system is made up of a complicated network of cells, organs and proteins. There are two types of immunity in our bodies; the first being innate immunity which we are born with, offering protection against bacteria and the second type is acquired or adaptive immunity which is developed over time when your body is exposed to certain pathogens (viruses, fungi, worms and bacteria) or through certain vaccines. Through acquired immunity, the immune system remembers the pathogens which allows the body to have a quicker response to recover if the body encounters the pathogen again.
A healthy Immune System helps in acting like a shield for the body against illness and quicker recovery against injuries. It is essential for us humans to take care of our immune system for a good healthy body.
HOW DOES OUR IMMUNE SYSTEM WORK?
The body’s immune system is constantly working to defend the body from harmful and foreign substances. It is a network of biological systems protecting and defending the body from harmful infections. The immune system remembers every microbe (a type of bacteria that causes diseases) that the body has combated in the body’s memory cells which are types of white blood cells and they remember the specific bacterias and viruses after an infection. The immune system can recognise and destroy the microbe immediately if it enters the body again. Our Immune System is primarily made up of white blood cells, antibodies, spleen, lymphatic system, bone marrow, complement system and thymus.All of these parts help the immune system run smoothly. The innate and the adaptive system both work together continuously to protect the body whenever a harmful substance triggers the system.
HOW TO IMPROVE AND BOOST IMMUNITY?
The best way to boost immunity is to maintain a healthy lifestyle that consists of a balanced and nutritious diet , staying hydrated, getting proper sleep and exercise. Diet is one of the most essential aspect of boosting immunity. A diet which is rich in certain vitamins, minerals, and nutrients is important for producing and maintaining immune cells. There are certain foods that help in reducing inflammation in the body and maintain gut health which makes the body’s immune defences stronger.
FOODS TO BOOST IMMUNITY:
LEAFY VEGETABLES:
Leafy vegetables are extremely rich in antioxidants and. minerals as well as vitamins C, K and A. Vegetables like Spinach, Broccoli, Kale , Moringa(drumstick leaves), Cauliflowers, Green beans are low in calories and are known for their antioxidants, anti-inflammatory and antimicrobial properties.
CITRUS FRUITS:
Citrus fruits are primarily rich in Vitamin C and other bioactive compounds that have anti-inflammatory properties. Vitamin C is considered essential for increasing white blood cells production so eating citrus fruits like oranges, lemons, grapefruit, kiwi, tangerines helps boost immunity maintains healthy skin and also provides other multiple health benefits.
NUTS AND SEEDS:
Nuts and Seeds contain key nutrients , vitamins and minerals like Zinc, Vitamin E and A, fibre and polyphenols. These support the production of white blood cells , improves blood flow, regulate our immune response and repair tissue. Eating nuts and seeds like sunflower seeds, almonds , walnuts helps boost and protect our immune system. Pumpkin seeds and chia seeds contain omega fatty acids which become a part of immune cell membranes helping the immune system function smoothly. You can snack on the nuts and seeds during breakfast or during evening or add them in to smoothies, yoghurt and salad bowls to include them in your diet.
SPICES AND HERBS:
Spices and herbs like garlic, turmeric , cardamon, black pepper and ginger help support our immune system. Active compounds like Curcumin in Turmeric, Gingerols in Ginger, Piperine in Black pepper all have anti-inflammatory, antimicrobial properties and antioxidants which enhances absorption of nutrients and reduces inflammation.
POULTY:
Poultry like chicken and eggs are high in protein which help in creating antibodies and they also contain zinc which support the production of white blood cells and Vitamin B6 which helps with the production of red blood cells and reduces inflammation. Including chicken and eggs in your diet will benefits our immunity and also increase your body’s strength.
The immune system plays a vital role in protecting the body from infections, helping wounds and injuries heal faster, and ensuring that our body recovers from illness quickly. So, maintaining a healthy diet that boosts our immunity is essential to live a healthy and happy life.
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