Minds Weapon

To know all the ways to increase your immunity, follow the article

Immunity

The immune system consists of a complex and vital network of cells and organs that protect the body from infection, and external particles, which include germs . Like bacteria, viruses, and fungi, plus toxins; These are chemicals produced by microbes, and the immune system is divided into two main parts that work in an integrated manner in the body, namely: the innate immune system present in the human body since its birth, and the acquired or adaptive immune system which The body develops it when it is exposed to the microbes or chemicals that produce them.

Foods that strengthen immunity

Citrus fruits: Good amounts of vitamin C can be obtained by adding citrus fruits to the diet, and vitamin C, or what is called ascorbic acid , is an essential element to stimulate the immune system to increase its strength, and it has an important role in fighting infections. , Viruses, and bacteria, according to a study published in the journal Mini-Reviews in Medicinal Chemistry in 2014.

Broccoli: Broccoli is a rich source of vitamin C, and it contains a group of powerful antioxidants, such as Sulforaphane, so eating it regularly as part of a healthy diet is a good option to support the health of the immune system.

Spinach: Spinach is a rich source of vitamin C , in addition to containing beta carotene and many antioxidants, so eating it can help increase the immune system's ability to fight infection, as spinach is one of the The best dietary sources of magnesium , which is an essential element for energy metabolism, maintenance of muscle and nerve function, heart rate, immune system health, and normal blood pressure.
Garlic: A review published in the Journal of Immunology Research in 2015 stated that garlic has an effect that reduces inflammation and enhances intestinal function by stimulating certain types of immune cells such as macrophages, lymphocytes, and natural killer cells that produce antibodies, and modifying the shape of cytokine, And others.

Sunflower seeds: Sunflower seeds contain a high amount of fats, including polyunsaturated fats. A preliminary study conducted on mice and published in the Journal of clinical biochemistry and nutrition indicated that acids can be used.

Unsaturated fatty acids in relieving inflammatory diseases, depending on their immune properties, the results showed that adding these acids to a diet rich in olive oil, sunflower oil, or hydrogenated coconut oil may play an important role as a modifying agent.

For immune cell functions, sunflower seeds are also a source of vitamin E, which acts as an antioxidant, combats free radicals, and may improve immune function.

Ginger: The antioxidants and other nutrients in ginger can help reduce or mitigate the risk of infections and various types of infections.

A laboratory study in mice and published in the Journal of Ethnopharmacology in 2006 indicated that the volatile oil of ginger affects In both the cell-mediated immunity and the non-specific proliferation of T lymphocytes, and this may have beneficial effects in a number of health conditions, such as chronic infections and autoimmune diseases.

Turmeric: has Turmeric strong activities of anti-microbial, anti-oxidation, thereby reducing the ability of microbes and viruses to proliferate, with the increase in the immune system 's ability to fight infection and strengthen the body 's immunity, has shown a review published in the Journal of clinical immunology journal in 2007 that curcumin ; It is the compound that gives turmeric its yellow or orange color is a powerful immune factor that can modify the activation of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells.
Dendritic cells can also help reduce the expression of some inflammatory cytokines, while enhancing the antibody response within the body.

Kiwi: contains kiwi on good amounts of vitamin C, and carotenoids , and polyphenols , fiber food, all of which are necessary and useful elements of the immune system, has indicated a preliminary study was conducted on mice and published in Food and magazine Agricultural immunology in 2008 indicated that kiwi extract has the ability to enhance both innate and acquired immune markers.

It helped enhance gut mucosal responses, antibodies, and the interferon-cytokine, with significantly increased natural killer cell activity.

Cocoa: Cocoa is a food relatively rich in polyphenols, which makes it a powerful antioxidant, as it positively affects the immune system, particularly in the innate inflammatory response, and the total and intestinal adaptive immune response.

A preliminary study on mice and published in Frontiers in Pharmacology In 2013, a diet containing cocoa produced beneficial changes in the formation of lymphocytes found in secondary lymphoid tissues in addition to the cytokines secreted by T cells, and more studies are needed to confirm its effect.

Honey: The honey anti - natural antioxidant; As it contributes to improving antioxidant responses, anti-inflammatory, anti-mutagenic, and immune regulation within the body, and it has been shown that honey affects the communication pathways of cells and the exchange of signals between them, and the molecular targets within the body, such as stimulating the enzyme caspase in cell death Apoptosis, stimulating multiple types of immune cells, inhibiting cell proliferation, stopping the cell cycle, inhibition of lipoprotein oxidation, and many others.

Papaya: A preliminary study on mice published in Acta informatica medica in 2012 indicated that daily intake of papaya extract significantly helped reduce oxidative stress and improve immune functions dependent on a number of antibodies, which decreased in the study as a result of mice exposure to acrylamide.

General tips to strengthen the immune system

Choosing a healthy lifestyle and following healthy lifestyle strategies is the best step to maintaining the strength and health of the immune system. The following points show general advice to strengthen the immune system:

Quit smoking .
Eat a diet rich in vegetables and fruits.
Avoid high-sugar foods and drinks.
As it causes the immune cells that attack the bacteria to be reduced for at least a few hours after eating it.
Exercising regularly for 30 minutes, which helps the immune system to fight infection and improve sleep.
Maintain a healthy weight .
Getting enough sleep, which ranges from 7 to 9 hours for adults, when not getting enough sleep can cause high levels of stress hormones and inflammation in the body.
Reducing stress that causes high stress and stress hormones, and a decrease in the body's immune responses.
Wash your hands regularly, and cook meat well to avoid infection.
Stay away from drinking alcohol.

Common questions about foods that strengthen immunity

Is there a vitamin that strengthens immunity

There are many foods that contain vitamins that contribute to strengthening the immune system, some of which were mentioned previously, and eating fruits and vegetables on a daily basis is linked to providing the body with essential vitamins necessary for the functions of the immune system.

Can the immune system be strengthened with herbs

Herbs have properties that help strengthen the immune system, and some scientific research has indicated that this effect is due to their content of compounds that may boost immunity.

8 tips to strengthen your immune system

The chance of contracting a viral infection and influenza can be reduced by maintaining the health and safety of the immune system in the body, and to achieve this it is advised to follow a number of methods that contribute to strengthening the strength of the immune system.

Wash your hands often

According to the studies of the Centers for Disease Control and Prevention, ensuring that the hands are clean is one of the best means by which the body can be prevented from diseases, which calls for attention to washing hands well using warm water and soap for 20 seconds, either before eating or during its preparation Or after using the toilet, or after coughing or sneezing, or touching public surfaces, What is really surprising is the fact that microbiologists have come up with the parts that contain the most germsIn public places, which include the handles of shopping trolleys, food menus served in restaurants, and what should be noted is that there are fewer concerns about exposure to germs outside if the individual is in good health, and does not suffer from diseases that weaken his immune system and make his body vulnerable to infection, and in this case The idea of taking caution and caution should not be overlooked, and washing hands well, especially before eating, in addition to taking the necessary precautions at home, especially in the case of a child or sick person, and making sure that utensils are not shared among family members, with an emphasis on the importance of washing hands constantly.

Ensure that the body gets vitamins

The consumption of vitamins contributes to strengthening the strength of the immune system, especially vitamin A, vitamin B6, vitamin C, vitamin D, and vitamin E, and by focusing on the most important vitamins in this field, it should be noted that vitamin C may result in a lack of it in the body a number of diseases, such as injury With Scurvy, and to ensure that the body gets its need of vitamin C, it is recommended to eat citrus fruits, such as oranges, spinach, grapefruit, and strawberries, and supplements that contain multivitamins can be taken after consulting a doctor, but natural sources are the best.

Eat healthy food

Eating healthy, balanced food rich in antioxidants is essential to maintaining the functions of the immune system in the body. These foods may help build white blood cells that fight infection, repair damaged cells, and get everything the body needs to protect itself against disease and infection, In addition, it is advised to abstain from drinking alcohol that may cause disturbances in the immune system and increase the risk of exposure to lung infections.

Reducing stress levels

Studies have shown that stress causes suppression of the immune system in the body, and makes it vulnerable to infection, and this may be attributed to the fact that chronic stress affects the ability of white blood cells to fight infection, which makes the body vulnerable to disease, and in addition to that, stress accompanies the secretion of the hormone cortisol Which promotes inflammation in the body, and is the precursor to a number of diseases that affect the body.

Doing exercises

It is recommended to exercise about half an hour a day to achieve the greatest benefit from it, it can help to increase the strength of the defense system in the body, and not only that, as exercise may relieve tension, and make the body less vulnerable to osteoporosis, heart disease, and certain types of cancer. This does not necessarily mean intense exercise, as simple exercises such as walking, cycling, swimming, and yoga can be practiced.

Get enough sleep

The adult between 7-9 needs hours of sleep at night, and to achieve this must be adhered to on schedule specifying the eternity time to sleep, as well as refraining from drinking alcohol or that contain caffeine such as sleep normal date, and ensure the survival of the bedroom cool, attention By practicing motor activity during the day, so that you can get enough time to relax at the end of the day, as lack of sleep contributes to weakening the immune system in the body, and thus weakens its ability to fight diseases.

Quit Smoking

Smoking and tobacco use are risk factors for a number of health problems as a result of a weak immune system, such as asthma, lung cancer, heart attack , and stroke, so it must be noted the need to avoid tobacco use and any substance that weakens the immune system in the body, and in this The field There are many strategies that help an individual to quit smoking, the doctor may recommend the use of a nicotine patch, anti-depressants, or any other treatments that contribute to facilitating quitting smoking.

Exposure to sunlight

Sunlight stimulates vitamin D in the skin, which is the vitamin found in very few foods, and its low level in the body is linked to a higher risk of infection of the respiratory system . Summer days.

Psychological comfort and strengthening social relationships

Strengthening social bonds and laughter may have an important role in enhancing and strengthening the immune system. Some studies have shown the ability of laughter and positivity in life to increase the secretion of hormones that help reduce stress and tension, which play an important role in increasing the production of white blood cells that have a great role in strengthening the system Immune system.