Best daily foods for boosting your immune system (Immune booster foods)

Daily Foods That Boost the Immune System 

The best foods for boosting your immune system

What Is the Immune System?

The immune system is the body's defense against infections. The immune system attacks germs  and helps keep us healthy. The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

What Are the Parts of the Immune System?

Many cells and organs work together to protect the body. White blood cells, also called leukocytes play an important role in the immune system. Some types of white blood cells, called phagocytes chew up invading organisms. Others, called lymphocytes, help the body remember the invaders and destroy them.

How Does the Immune System Work?

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.         The immune system works to recognize the antigens and get rid of them. B lymphocytes are triggered to make antibodies (also called immunoglobulin’s). These proteins lock onto specific antigens. After they're made, antibodies usually stay in our bodies in case we have to fight the same germ again. That's why someone who gets sick with a disease, like chickenpox, usually won't get sick from it again.

Antibodies also neutralize toxins (poisonous or damaging substances) produced by different organisms. And also activate a group of proteins called complement that are part of the immune system. Complement helps kill bacteria, viruses, or infected cells.

If you’re looking for ways to prevent colds, the flu, and other infections, and should keep your immune system strong. your first step should be a visit to your local grocery store. Plan your meals to include these powerful immune system boosters.

(Immune booster foods)

1. Garlic: - 

Garlic (Allium sativum) is a member of the onion (Amaryllidaceae)family, and is classified in the same genus to which onion. Garlic has been used for centuries as both a food ingredient in a kitchen and a medicine. Its nutritional value along with its wide array of medicinal benefits made garlic one of the most valued plants in ancient times and (perhaps). it is a common home remedy for the prevention of colds and other illness. Eating garlic can boost the number of virus-fighting T-cells in your bloodstream. Garlic has the ability to boost your immune system by increasing the rate at which your natural killer cells are made.

Garlic contains compounds that help the immune system to fight germs Garlic is a rich source of vitamins and minerals such as Vitamin B1, B2, B3, B6, folate, magnesium, phosphorus, sodium, zinc, iron, manganese, calcium etc. Garlic’s immune boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin which is the main active ingredient in garlic. However, allicin is unstable, so it quickly converts to other sulphur-containing compounds thought to give garlic its medicinal properties

These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.

The presence of immunity boosting nutrients and antioxidants, makes garlic a miraculous spice, which can provide a wide variety of health benefits like enhanced immune function, improved mental health, reduced heart disease risk, also slow down hardening of the arteries,  and has been used for treating several diseases like smallpox, coronary diseases, seasonal flu, infections etc.

2. Ginger:- 

 

Ginger is a root or rhizome of the flowering plant known as Zingiber officinale, belongs to the Zingiberaceae family. Ginger is one of the five most important major spices of India People use ginger in a variety of dishes and desserts, as well as in teas.  Ginger is Known for its amazing medicinal properties, ginger has been used as an active ingredient in several Ayurvedic medicines.

ginger is loaded with nutrients such as vitamin B6 and dietary minerals like magnesium, manganese. In fact, raw ginger has around 79% water, 18% carbohydrates, 2% protein, and 1% fat. Gingerol is the main active component of ginger that makes ginger a perfect immunity booster. hence ginger has been used as an active ingredient In several Ayurvedic medicines.

According to a review, ginger has anti-inflammatory and anti oxidative properties and is likely to offer health benefits. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. it can ease nausea and vomiting.  Ginger may also decrease chronic pain and might even possess cholesterol lowering properties.  Ginger root is also a good source of antioxidants. Add ginger to stir fries or steep it in hot water to make tea. Antioxidants work best in your body when you get them straight from fruits and veggies.

3. Turmeric:-

Turmeric is a product of Curcuma longa, a rhizomatous herbaceous perennial plant belonging to the ginger family Zingiberaceae, Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines.  

Turmeric is a powerful herb with over 300 nutrients including beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fibre, iron, niacin, potassium, zinc among others. The main component of the turmeric root is a volatile oil, containing turmerone, and there are other coloring agents called curcuminoids in turmeric. Curcuminoids consist of curcumin demethoxycurcumin, 5’-methoxycurcumin, and dihydrocurcumin, which are found to be natural antioxidants, anti-inflammatory and anti-bacterial properties that help to boost immunity.

We know that turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis The high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. It helps facilitate smoother digestion through the tracts. may also help treat stomach ulcers and irritation,  reducing inflammation in the body. It purifies the blood, eliminating toxins from it. 

Add raw turmeric and boil it with one teaspoon of ghee and have it every morning. It helps improve immunity and cure dry cough.

4. Spinach:- 

It is known as palak in india the botanical name is spinacia olaracea belonging to amaranthaceae family. Spinach is one green leafy vegetable which comes packed with amazing nutrition. such as vitamins (Vitamins A, B, C and K) and minerals, including  folate, iron and lutein. folate, which helps your body make new cells and repair DNA. It also boasts fiber . Vitamins C and E can help to support the immune sysytem It also contain flavonoids which may help to prevent the common cold in otherwise healthy people.

It is also a great source of plant-based Omega-3s,  calcium, iron and beta carotenoids. They also contain healthy doses of phytonutrients, natural chemicals which have anti-inflammatory properties and help ward off diseases and germs, aka, great for your immune system. 

spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

5. Broccoli:-

Broccoli is a green vegetable that belongs to the plant species known as Brassica oleracea. It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.

This vegetable is a powerhouse of nutrients. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," & good amount of protein." Broccoli is also packed with phytochemicals and antioxidants. 

Research shows that they have numerous healthful benefits, according to the American institute for cancer reaserch, Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid. Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant," Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron.