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Foods that enhance your Immune system

In simple words, the Immune system defines as the potential to a body to fight against certain infections and diseases. This is a gift from God to Human beings. There is a dire need for a strong immune system to live healthily. In the current scenario, there is an outbreak of Coronavirus or COVID-19. There isn’t any vaccine available for this disease. The only thing that could help us is our immune system. Stronger the Immune System, Lesser will be the chance of getting infected. In the coming section, we will discuss the immune system in detail and some Foods that enhance your Immune system

What is the Immune System

Well, at every instance our body is attacked by bacteria, viruses, and fungi. On the other hand, our body prepares an army of cells that fight against them. Let us take a common example. Whenever we shave and get a minor cut from blade our blood is exposed to the environment. There is a lot of chance of getting the pathogens into the body from that cut. A small group of bacteria can easily enter the body and start to replicate. At that instant, our body release antibodies or an army of cells that fights and makes them inactive or even kill them. Similarly, we can also get the infection by direct contact from the person who is already infected. The first and foremost symptom that we get an infection is that we will start feeling unwell. Getting a fever indicates that our body is fighting with some pathogens.

Source: Thailand Medical News

The need for a strong immune system

To live a healthy life, a strong immune system is required. Whenever our body doesn’t fight against certain pathogens, we are advised to take certain medicines. However, by changing the lifestyle we can enhance our immune system. As mentioned earlier, that currently there is an outbreak of Coronavirus. The Majority of people who died due to this deadly disease were old. It is a general fact that old people have a weak immune system. So it makes difficult for them to survive this deadly disease. The stronger the immune system, the lesser will be the chance of getting an infection. To lead a better and healthy life immune system need to be strong.

Source: Great Performers Academy

What makes the immune system weak

There are a number of factors that weaken the immune system of a person. Following are some

  • Old persons naturally have a weak immune system. As their body won’t have enough potential to fight against the pathogens.
  • Smoking is one of the main reasons for the weak immune system.
  • Poor diet is also a major factor that weakens the immune system.
  • A report shows that people suffering from different diseases like Diabetes, Kidney disorders, lung disease, liver disease, etc also have a weak immune system.
  • A person suffering from immune system disorders like AIDS/HIV, Severe combined immunodeficiency (SCID), and Temporary acquired immune deficiencies doesn’t have any immune system. They are prone to getting any kind of infection easily.

What Makes Immune System Strong

There are also many ways to strengthen your immune system, the following are some of them.

  • Quit smoking or drug use.
  • Eat food with lots of vegetables and fruits.
  • Keep yourself well hydrated.
  • Exercise regularly.
  • Maintain your healthy weight.
  • Get adequate sleep.
  • Take care of your personal hygiene and wash your hands often.
  • Try to reduce your stress level.
  • Use multivitamins often. Especially Vitamin A, C, and D

In the next section, we will talk about the foods that you should use in your diet to strengthen your immune system.

Read Also: Tackling the Corona issues

Foods that enhance your immune system

Nature has blessed us with certain foods that enhance our immune system. Before the advancement in science and medicines, there were many diseases. However, still, those people managed to live a healthy life. It was because they utilize pure and organic food. In addition to this, those people also walk a lot as there were no cars and bikes. Well, here are some of the Foods that enhance your Immune system.

1. Citrus Fruits

Citrus fruits usually consist of Grapefruits, Oranges, Mandarin Oranges, Lemons, Tangerines, and Lime. These citrus fruits are rich in Vitamin C which is one of the best sources to enhance your immune system. As the body normally doesn’t produce Vitamin C, so it is important to consume it externally from different sources.

2. Red Bell peppers

It is also a good source of vitamin C and beta carotene. Vitamin C maintains healthy Skin and beta carotene helps to maintain eyes and skin both. A single ounce of Red Bell Pepper contains twice as much as vitamin than Citrus fruits. Both of these minerals also boosts your immune system.

Source: The new food economy

3. Garlic

Garlic is used in cooking for a long period of time. In Pakistani food, it is used in almost every dish. It helps to fight the infection. In addition to this, it also helps to lower the blood pressure and slow down the hardening of blood arteries. Moreover, the garlic contains a high concentration of Sulphur compound called ‘allicin’ which boosts the immune system.

4. Ginger

Just Like Garlic, Ginger is also used in almost every dish. It has the ability to reduce sore throat, inflammatory diseases and nausea. It also has the ability to reduce cholesterol and chronic pains. At the same time enhances your immune system.

5. Spinach

Spinach is rich in iron, vitamin C, and beta carotene. These minerals may increase your capacity to fight the infection. Spinach is often cooked with potato, meat, and cheese.

Source: Medical News Today

6. Yogurt

Yogurt is made from milk. It is rich in Vitamin D and Probiotics. Vitamin D is the best source for strengthening the immune system. Moreover, yogurt in the morning during breakfast makes the digestive system efficient. It is among one of the best Foods that enhances your Immune system

Source: Yogurt in Nutrition

7. Almond

Almost is one of the best dry fruit that may boost up your immune system. It is rich in Vitamin C and Vitamin D. You should eat it often. It also helps in reducing weight.

Source: Medical News Today

8. Turmeric

Turmeric is also used as a spice in the south Indian food. It can ease inflammatory diseases like Arthritis. Moreover, it can also be used to reduce muscle fatigue caused by exercise. hence proving best for enhancing the immune system.

Source: diabetesselfmanagement

9. Papaya

Papaya is also the best source of Vitamin C and it also contains digestive enzymes called papain that act as an anti-inflammatory. In addition to Vitamin C, Papaya is also rich in Potassium, Vitamin B and Folate.

10. Sunflower Seed

Sunflower seed is also a rich source of minerals. It contains Magnesium, Phosphorus, Vitamin B-6, and Vitamin E. Sunflower seed act as anti-oxidants, and also help to enhance the immune system of the body.

11. Dark Chocolate

Dark Chocolate contains theobromine which is a good anti-oxidant. It is although high in calories but is an excellent source of protein. Research suggests that Dark Chocolate also helps in enhancing the immune system of a person.

12. Oily fish

Oily Fishes includes Salamon, Tuna, etc. It is rich in omega-3 fatty acid which is used to treat Rheumatoid Arthritis in which the immune system mistakenly attacks the healthy body parts.

13. Sweet Potato

Sweet Potato is used as a snack in Pakistan. It is rich in beta carotene and Vitamin A which helps to maintain the skin damaged by ultraviolet radiation.

14. Green Tea

Green Tea is the most powerful anti-oxidant. It contains Epigallocatechin Gallate which enhances the immune system and acts as an anti-oxidants.  Moreover, it also contains L-theanine which helps the ability of your T-cells to fight against the germs. Doctors also recommend drinking green tea nowadays due to Coronavirus.

15. Poultry

Poultry includes chicken, turkey, etc. Soups are always the first thing to give to patients whenever they are ill. It contains a high amount of protein that provides energy. Moreover, the broth is rich in gelatin and chondroitin that strengthens the bones. Moreover, it also contains Vitamin B-6 which helps to treat cold and flu.


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A content writer with a background in computer science. I am keen and dedicated to learning new things


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