Strengthen And Boost Your Human Immunity System The Healthy Way

What is the Human Immune System?

The immune system is a compound network of cells and proteins that protects the body from infection. The immune system preserves a record of every germ (microbe) it has ever beaten in order to promptly recognize and destroy the microbe if it re-enters the body.

The immune system defends your child's body from external intruders. Toxins and germs such as bacteria, viruses, and fungus are examples of these (chemicals made by microbes). The immune system is made up of various organs, cells, and proteins that all work together to keep you healthy.

Immune-Supporting Nutrients

The following nutrients play a role in the immune system and can be found in a variety of foods:

• Beta Carotene: It is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.
• Vitamin C- rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
• Vitamin D is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.
• Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.
• Probiotics: are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt with live cultures and may also be in other fermented foods such as kimchi.
• Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.

Here are some science-backed ways to build and maintain a strong, healthy immune system.

Get plenty of sleep (Very Necessary)

Sleep does not appear to be an active activity, but there are many critical activities going on in your body when you are not awake. Important infection-fighting chemicals, for example, are produced while you sleep.

According to research, persons who do not receive enough quality sleep are more likely to become ill after being exposed to viruses such as those that cause the common cold.

To give your immune system the best chance of fighting infection and sickness, it's critical to understand how much sleep you should receive each night, as well as what to do if your sleep is failing.

Exercise regularly

Physical activity isn't just for muscle growth and stress relief; it's also a crucial aspect of staying healthy and supporting a healthy immune system.

Exercise can increase immune function by increasing general circulation, which allows immune cells and other infection-fighting chemicals to circulate more freely throughout the body.

In fact, studies have shown that even 30 minutes of moderate-to-vigorous exercise every day can help increase your immune system. This means that it's critical to prioritize staying active and receiving frequent exercise.

Stay or keep up-to-date on recommended vaccines. 

Building a strong immune system starts with taking advantage of the best way we have to protect ourselves from harmful illnesses: vaccines.

Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs.

It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot.

Consume Nutritious and Healthy Foods

Please eat healthful and nutritious foods. This is key. The nutrients you acquire from food, particularly plant-based foods like fruits, vegetables, and spices, are important for maintaining a healthy immune system.

Garlic and onions, for example, offer antiviral and antibacterial qualities that assist your body fight infection. Aside from veggies, eat a range of foods rich in other nutrients such as carbohydrates, proteins, fats, vitamins, fiber, minerals, and so on.

Which foods boost the immune system?

• Focus on Balance

To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep and stress management.

Aim for five to seven servings of vegetables and fruits daily to get vitamins, minerals and antioxidants that may support immune health.

Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.

Can Sex Boost Your Immune System?

A study of college students found that individuals who had sex once or twice a week had the greatest amounts of immunoglobulin A (IgA) in their saliva. IgA is an immunological molecule that aids in the prevention of infections such as the common cold. Students who had sex once or twice a week had higher levels of salivary IgA than students who were not sexually active, had sex infrequently (less than once a week), or were very sexually active (three or more times per week). Up to a couple of times per week of intercourse appears to be the sweet spot for promoting healthy IgA levels.

Choose frozen when you can’t get fresh

You may not always be able to obtain high-quality fresh food, depending on where you live and the time of year. Remember that buying frozen is a good choice that can be quite convenient in our time-crunched society. Frozen foods might still help to improve your immune system.

"Manufacturers freeze frozen fruits and vegetables at 'peak' ripeness, which means they have the same nutritional value as their fresh counterparts," she explains. "Simply select plain frozen foods over ones with extra sugars or sodium." ​