Diet and Food to Boost Immunity

We are all exposed to a multitude of germs and millions of infections all the time. You would be lucky to be able to pass through them without bringing one home. Some people get that itchy throat or grumbling stomach more often than others. Well they have something blame on and that is their LOW IMMUNITY.

Reasons for a poor immune function are many, but again, like most other conditions of the present world, common culprits are POOR DIET AND LIFESTYLE. So what can we do about it? Let’s find out .

Take Healthy Fats

Include the omega 3 rich foods at least twice a week in your diet. Omega 3 fatty acids help in reducing the internal inflammations and thus help in boosting immunity. Include fatty fish like sardine, mackerel, salmon and herring in your diet. Nuts and oilseeds are also good sources of this amazing fat.

These compounds found in plant food sources have a positive effect on immunity. Adding plenty of fresh fruits and vegetables to your diet can do wonders for an immune-boost. Ensure that you get fresh varities, always grab seasonal foods and have then in as raw or unprocessed state as possible. Make sure to wash them properly to remove all traces of chemicals and germs. Fresh fruits and vegetables also provide much needed fiber to the diet.

Focus on protein intake. Like all other body parts, white blood cells are made of protein and good take of quality proteins keeps them healthy and active. Zinc, present in animal foods strengthens the immune system further.

Following foods are considered best to give a boost to your immunity:

Yogurt

• It has the live, gut-friendly bacteria which keeps the intestines free of trouble-making germs and improves food digestion and absorption.
• It contains a compound called beta-glucan that has antimicrobial and antioxidant properties. It improves immunity and wound-healing.

Green Tea 

• It contains polyphenols - potent antioxidants - that makes it one of the best immunity-boosting foods. Enjoy a light drink without milk for best results.

Garlic

• It contains an ingredient called allicin, capable of fighting infections and bacteria. Eat it raw for maximum benefits.

Citrus Fruits and Vegetables

These are rich in Vit C, an important vitamin with antioxidant properties for boosting immunity.

Further, making small changes in day to day activities would be great-

• Wash hands often, especially before handling food and after cleaning, dusting, gardening or playing with your pet.
• Avoid staying too near to people having infection or those who cough or sneeze often.
• Keep your office and home well ventilated and allow sufficient sunlight.
• Take proper rest and maintain a regular sleep pattern.
• Stay active; exercises would help in keeping up immunity.
• Maintain a healthy weight for your height and age.
• Avoid junk and street food.