10 Foods that Fight Infection - Boost Your Immunity with Foods

Foods that Fight Infection - Improve Your Immunity

Keeping the immune system healthy is very important to fight against any kind of infection such as bacterial, fungus, and viral. You need to fuel your immune system with the intake of the right foods.

Foods, high in vitamins protein, and minerals are effective immune-boosting foods.

 

Boost immunity with food that helps in the fight against coronavirus.

 

You must be practicing the well healthy habits with healthy food- nourishing your body with nutrient-rich food and regular exercise, you can improve your immune system to fight against infection.

Here Checkout the symptoms of Coronavirus disease.

 

This are a list of the best immune-boosting foods that helps to make your body's immune cells fight against infection and keep your body healthy.

 

1. Boosting immunity with Omega-3 Fatty Acids

Omega-3 Fatty Acids found in some types Fishes and Seafood.

Omega-3 fatty acids have anti-inflammatory properties mean property of omega-3 fatty acids is it has ability to reduce inflammation.

Research has shown that type of omega-3, may enhance the activity of white blood cells known as B cells, which promote strengthens immunity.

Omega-3 can improve your skin health, contribute to preventing heart disease and support your immune system.

Omega-3 fatty acids can reduce the production of inflammatory prostaglandins in your body, resulting in a decrease the inflammation. Prostaglandins play a key role, responsible for the generation of the inflammatory response.

 

Food enrich in Omega-3 Fatty Acids

 

1.  Found in some fishes such as  Salmon, Sardines, Tuna.  Oysters type of seafood are a good source of omega-3 fatty acids.

2. Nuts and seeds such as Flex seed and Walnuts

3. Plant oil such as Flaxseed oil, Soybean oil, Canola oil (Yellow mustard)

4. Healthy Proteins Such as Dairy products, Skinless chicken - Provides Strength to Immune system

 

Eating protein helps your body to repair tissue and fight against viral or bacterial infection. Proteins make up the framework or structure of your cells, including the cells of the immune system.

In our body antibodies are immune system-related proteins called immunoglobulins (Ig).

 

So, you must include Protein source in Your Diet. Choose lean protein from Poultry or Vegetable option. It helpful for keeping your energy and strength up.

1. Skinless chicken, fish and seafood, eggs, Lean meats (fat trimmed off )

 2. Dairy products such as Milk, Yoghurt

 3. Lentils, Legumes, Dal and Pulses such as Mung beans, Green peas, soybeans

Poultry also contains zinc, which can help regulate inflammation and increase the efficiency, development, and function of cells mediating innate immunity in your immune response.

 

 

2. Eat Magnesium (Mg) Containing Diet - Strengthen Your Antibodies

 

Magnesium is one of the essential minerals in your body. As per evidence shown that magnesium plays a key role in the immune response it works as a co-factor for immunoglobulin synthesis.

Magnesium helps “lymphocytes” bind to invaders, so they can be removed from the body and helps to prevent antibodies from being impaired.

You can include magnesium-rich food in your diet, it helps your body fight against viruses and heals wounds.

 

Magnesium Enrich Food Are -

 

Pumpkin seed, almonds, cashew, green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, avocados , brown rice is a good source of Magnesium.

 

3. Zinc, Iron, Selenium rich food- Boost Immunity

 

In studies shown that zinc is used for the treatment of the common cold.  Zinc helps to fight infection and heal wounds in your body. 

Zinc helps maintain the integrity of your skin and mucous membranes. It also acts as an antioxidant, helping to restore the damaged cell caused by oxidative stress.

 

Zinc Containing Food

Zinc is found in poultry, oysters and other seafood, lean meat, chicken, dried beans, nuts (such as cashews and almonds), grape seed.

Poultry, red meat, and oysters are excellent sources of zinc.

 

Iron is an important mineral in our body to improve the immune system. It is necessary for immune cell proliferation (rapid growth) and maturation, particularly in lymphocytes, associated with the generation of a response to infection.  

If you are taking too little iron diet, it can cause Anemia and weaken your immune system. In the body lack of iron affects the body's natural defense system.

It is important to know that availability of iron is essential for both pathogen and host immunity. Iron enhances the growth and virulence of pathogens, at the same time, it is essential for the activation and proliferation of immune cells to fight against infection.

Iron plays an essential role in blood production in our body. About 70% of our body's iron is found in the red blood cells (erythrocytes, red blood corpuscles) of our blood called hemoglobin and in muscle cells called myoglobin.

 

Rich Sources of Iron

 

Iron is found in red meat, chicken, and fish.

Vegetarian sources include - Dark green leafy vegetables such as spinach, beans and lentils, legumes, whole grains and iron-fortified breakfast cereals.

 

Selenium (Se) is a powerful antioxidant, It helping to restore some of the damage caused by oxidative stress. It has a key role in activating and protecting the cells of our immune system.

Nuts, seafood, meat, cereals, and mushrooms are good food sources of selenium.

 

 

4. Citrus Fruits and Leafy greens vegetables- Provide Vitamin C, Key nutrient for boost immunity

 

Vitamin C aids to increase the production of white blood cells, which are key to fighting infections. Vitamin C helps in the fight against pathogens. Almost all citrus fruits are high in vitamin C such as lemons, limes, grapefruit, and oranges.

 

Benefits of Vitamin C

 

Vitamin C in the body increased the functioning of phagocytes, the proliferation of T-lymphocytes and the production of interferon, and decreased the replication of viruses.

Vitamin C is also called ascorbic acid (AA), is involved in the wound-healing phase.

Vitamin C is required for the synthesis of collagen fiber that help in  healing process. In studies shown that vitamin C can help speed the healing process of the wounds phase.

Vitamin C strengthens your gums, teeth, and the soft tissue in your mouth. It can protect your gum against gingivitis (early stage of gum disease) and can prevent teeth loosening.

Vitamin C  is a powerful antioxidant, it protects cells from harmful molecules called free radicals means it helps to protect the body against oxidative stress, and aids in support immune function.

According to the NIH, foods with vitamin C include oranges, lemons, strawberries, blueberries, tomatoes, broccoli, leafy greens like spinach and bell peppers (red, green, yellow), cauliflower.

Keep remembering Vitamin C is heat sensitive. To get the benefits of vitamin C, enjoy it raw with food when possible. 

 

 

5. Vitamin A, Vitamin B, Vitamin D, Vitamin K – Improve immunity marker

 

Vitamin A aids to maintain the structure of the cells in the skin, respiratory tract, and gut system. It forms a barrier in your body’s i.e. first line of defense.

Vitamin A helps to make antibodies in your body that neutralize the pathogens that cause infection. It fights against infection and keeps the immune system healthy.

Vitamin A is found in oily fish, egg yolks, nuts, seeds, whole grains and legumes, fruits, and vegetables. Vegetables. Beta-carotene is found in leafy green vegetables and yellow and orange vegetables such as carrots and pumpkin.

 

Health Benefits of Vitamins

 

Vitamins B6, B9 and B12, contribute to your body’s first response once it has recognized a pathogen and helps to fight that pathogen. You take vitamin B6 from cereals, legumes, nuts, green leafy vegetables, fruit, fish, chicken, and meat.

 

Vitamin B9 (folate) is found  abundant in green leafy vegetables, legumes, nuts, seeds, and fortified food.

Vitamin B12 (cyanocobalamin) is found in animal products, including eggs, meat and dairy, and also in fortified soy milk.

 

Vitamin E has antioxidant that helps your body fight infection. Foods rich in vitamin E include nuts, seeds, and spinach, Red bell pepper, soybean oil.

 

Vitamin D needed to immune cells to help destroy pathogens that cause infection. Morning sun exposure is a good source; it allows the body to produce vitamin D.

Food sources of vitamin D including eggs, fish, milk, yogurt and fortified foods with Vitamin D.

 

6. Garlic and Onions Have Potential Antiviral Properties

 

Garlic has considered an effective ingredient in fighting infections. It is used as an antiseptic that applied directly to wounds.

 

When garlic is crushed or chopped, it produces allicin, According to research has highlighted for its has antiviral and antibacterial properties.

 

In Onions, a substance present called quercetin, which may help regulate histamine response and contains antiviral properties.

 

7. Gut and Digestive Health- Yogurt, Positively Affect Immunity

 

Yogurt is rich in probiotics, which boost gut and digestive health. It contains good bacteria that support gut health. Eating daily yogurt can improve your immune function because it increases the body's production of antibodies that fight against viruses.

Choose plain, unsweetened yogurt, if possible avoid added sugar.

 

8. Stay Hydrated - Drink water, Juicy fruits

 

Water and juicy fruits help to maintain the hydration of cells, tissue, organ of your body. So it is very necessary to keep  “Stay hydrated” of your body. Proper hydration levels in your body can help to eliminate toxicity from the body. It helps to maintain multiple bodily systems,  including immunity, research shows.

You can drink especially orange juice, sweet lime (mosambi) considered as an effective hydration strategy. It is also a great source of Vitamin C.

 

9. Banana and Apple – Key to fight against infection

 

According to a recent research study, a protein found in bananas known as lectin. It helps in the fight against infection, fights against the virus from getting into the cell.

 

Apple is known as the best immunity booster, that your body needs. It enriched with natural antioxidants, vitamins, minerals, and healthy fibers, that your body needs to build resistance against virus attacks and other diseases and strengthen the immune system.

Apple contains phytochemical antioxidants that can help protect against seasonal cold, flu, and other ailments (illness).

Apples are high in fiber such as pectin, which can help reduce the inflammation common during infections.

Raw apples are also a good source of Vitamin C, that boosting your system.

 

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