List of Food, Exercise, & Vitamins for Your Immune System

Immune System is the most important defense system in our body against any infectious organisms. Immune Systems are made of the special cells, tissues, proteins as well as organs for defending the body against any kind of the microorganisms or germs.

The immune system in our body does a great job of keeping us healthy by preventing the infections. Problems with the immune system would lead to infection or illness. Most important cells that are involved in the process of immunity in our body is the white blood cells which are also called the leukocytes. The leukocytes are two basic types that help to seek out and destroy the organisms or substances that act as the main cause of the disease.

Image Source: Everyday Health

The immune system in the human body is made with the wide network of the tissues, cells, and organs working together for protecting the body.

• Recognize foreign bodies
• Responds to attacking foreign bodies
• Protects the organs and tissues
• Remembers foreign bodies or antigens in case of any future “attacks”

How to increase immune system?

Daily Exercise:

The sedentary lifestyle makes us sit for long hours at the time in our work, classroom or at home. All these could have a negative impact on the immune system in our body. Bacteria and viruses are much more convenient to move in the enclosed space and settle on the host quickly. When you are moving around with taking the deeper breath then it is much efficient to open lungs for getting more amount of oxygen for cells present in a body.

Improves blood circulation in the body for easy transportation of the materials and substances

Physical activity improves to flush the bacteria from the lungs to the airways and it is helpful for reducing the chance of any flu, cold, or other illness.

• Decreases chances for developing the heart disease
• Keeps the bones strong and healthy
• Exercise causes changes in the white blood cells
• Rise in the body temperature during exercise prevents bacteria from growing
• Exercise helps the body to fight infection better
• Doing the routine exercise could slow down the release of the stress hormones. Lower stress hormones would protect against the illness
• Bicycle a few times a week
• Daily 20 to 30-minute walking exercise
• Going to Gym every other day
• Playing Golf regularly

Vitamins for Immunity:

• Vitamin A naturally has antioxidant properties as well as the best membrane defender. Vitamin A efficiently helps the body to protect the lungs from developing the cancer cells.
• Vitamin B6 is the best immunity and energy impulse. Vitamin B6 aids in complete biochemical reactions as well as it metabolizes the fats thus making the body fit. Vitamin B6 has anti-inflammatory properties that marginalize potential diseases
• The mineral Zinc plays an important role in increasing resistance to infection. Zinc is found in the red meats and eggs
• Magnesium is also an important mineral for immunity. Magnesium is available in legumes
• Vitamin C is the most important guard for the immune system and optimizes the immunity. Vitamin C prepares the body to fight against the bacteria. Vitamin C is found in citrus fruits and vegetables
• Vitamin E has antioxidant that attacks the bacteria and radicals with easily saving the immune system in the body
• Boost immune system with certain foods as mentioned below
• Blueberries – Blueberries contain the flavonoid called anthocyanin, an antioxidant property
• Dark chocolate – Dark chocolate has antioxidant called as Theobromine that boosts the immune system protecting body’s cells
• Turmeric – This yellow spice is used for cooking. Turmeric is the best alternative medicines and it improves the immune response of the individual
• Oily fish – Some of the oily fish includes salmon, pilchards, tuna, and others are the rich source of omega-3 fatty acids
• Broccoli – Broccoli is the rich source of vitamin C and contains potent antioxidants known as the Sulforaphane
• Sweet potatoes – Sweet potatoes have beta-carotene which is the best type of the antioxidant for giving our skin more beauty