There is no hard and fast rule to living and staying healthy, you just have to be willing to put in the work in order to figure out what works for you and your body. Same can be said about your immune health, think of it as a garbage in-garbage out type situation, you feed your body right and take care of your physical fitness, you are sure to receive great return on investment.
The immune system is a large network of organs, white blood cells, proteins (antibodies), and chemicals that all work together to protect you from foreign invaders (bacteria, viruses, parasites, and fungi) that cause infection, illness, and disease. Basically, there’s not much we can do without our immune system which is why we must continue to seek ways to improve its natural defense against harmful invaders.
Some of the most important nutrients for our health are vitamins and minerals. They help keep our bones strong, our eyes are healthy, and our immune system strong. Some experts even believe that the daily intake of some vitamins may be more important than the daily intake of calcium or iron.
Vitamins are the building blocks for our cells, and antioxidants are vital to our overall health. They help fight free radical damage and keep us looking young, so it's important to incorporate a variety of antioxidant-rich foods into your diet. Here are some of the most beneficial ones:
Studies have shown over time that healthy nutrition as well as inculcating a healthy living culture can influence the immune system’s susceptibility to infectious diseases. Try these for better immune response;
Vitamin C: A potent antioxidant that helps fight disease, this vitamin is also essential for collagen production and wound healing. Get as much as possible from citrus fruits such as oranges, grapefruits and strawberries.
Vitamin E: This fat-soluble vitamin is essential for maintaining healthy skin, hair, and blood vessels; it also protects against heart disease by helping lower blood cholesterol levels. The most effective source of vitamin E is blackcurrants and almonds.
Vitamin D: Also known as the sunshine vitamin, vitamin D helps regulate calcium absorption in the body and supports bone health. It's found in fatty fish such as mackerel, salmon, and tuna; beef liver; fortified milk products like soya milk or almond milk; eggs from pasture-fed chickens (which contain more vitamin D than eggs from caged chickens); oily fish such as herring, sardines
The following are some of the most commonly consumed foods rich in vitamins and minerals:
Dark Chocolate
This one's a no-brainer if you love chocolate. Dark chocolate contains flavonoids, which are antioxidants that help protect your body from free radicals. Studies have shown that indulging in dark chocolate can help fight inflammation and boost your immune system.
Olive Oil
Olive oil is rich in fatty acids called oleic acid, which is an anti-inflammatory and also helps improve circulation to the brain and body. Olive oil has been shown to improve cognitive function and reduce inflammation in the body, which can help boost your immune system.
Red Tea Leaves
Catechins found in red tea leaves can boost your immune system by activating cell receptors that help fight off viruses, bacteria, and fungi on their own or together with other immune cells such as macrophages or T cells. They also increase the activity of certain enzymes that break down harmful substances like free radicals or toxins produced by bacteria during an infection.