We do not feel anything wrong in our body if our immune system is in good condition. It is a natural built-in defense system of our body that works around the clock. But it cannot do it all alone without the right nutrition. Moreover, only eating healthy food is not important but eating it in a healthy way is also crucial for our immune system’s health.
Here, we will tell you what eating habits to adopt to boosts your immune system. But before that know some basics of the immune system.
What Does Immune System Do For Our Body?
Our body encounters a number of viruses and bacteria that can make us ill. But, the immune system fights with those bacteria and viruses to keep our body protected.
It recognizes the presence of any alien cells in our body and destroys them. As a result, we remain safe. If we don’t have this natural defence system then our body will become vulnerable to infections and harmful disease.
Moreover, when this defence system becomes weak, our body loses this ability to fight against viruses and bacteria. Therefore, it is necessary to take care of the immune system.
There are few ways to maintain its health such as limit your alcohol intake, exercise, take enough rest, and eat healthy foods. Among these, nutrition puts a greater impact on the immune system’s health.
So, eat a balanced diet and keep these healthy eating tips in mind.
Eating Habits That Help In Boosting The Immune System’s Health
Eat Leafy Vegetables
Plant foods such as spinach, kale, cabbage, watercress, collard greens, and other leafy vegetables are immune friendly. It is because these vegetables are rich in immune system boosters such as Vitamin C, folate, and more.
The antioxidants in these leafy vegetables help in neutralizing the free radicals in the body. These radicals cause damage to our cells. So, to protect the body from free-radical damage eat green leafy vegetables.
Add Probiotic In Your Diet
Probiotics are beneficial bacteria for our body as they help in improving digestion. Fermented foods such as yogurt, Apple cider vinegar, buttermilk, and raw cheese are rich in these bacteria. These bacterias make the job of the immune system easy. Thus, it can easily identify which is healthy body cells and which are harmful invaders.
In case, you cannot take enough fermented foods then take probiotic supplements. These will improve your gut health and boosts immune system’s health.
Dehydration makes you vulnerable to illness by hindering your body functioning. It also affects your mood, digestion, and focus. Ultimately, not drinking enough water a day can give you symptoms of dehydration such as headaches.
Therefore, do not forget to take a sufficient amount of water a day. You can even make flavoured water, tea or juice. But be careful when ensuring water intake this way. Too much sugar and additives increase your calorie intake.
Moreover, many people forget to drink throughout the day and drink only during their meal. For them, an easy way to ensure that they get sufficient water is 8×8 rule. According to health experts, one should drink eight glasses of 8 ounces of water a day. But there is no science behind this rule so your water intake may vary.
So, drink when you feel thirst and stop when you are not. Take enough fluids during exercise as your body lose fluids while exercising.
Furthermore, drinking water keeps many more problems at bay other than boosting the immune system. It prevents constipation, acne, kidney stones, and also helps in weight loss.
Add These Spices To Your Food
Even though you do not like spicy food, you should add a few spices such as garlic, ginger, and black pepper. These are the basic spices that go in most of the cuisine. But if you hate them then you are putting the immune system at risk.
- Garlic- It has an infection-fighting ability that prevents your body from hardening of the arteries as well. Allicin in garlic gives immunity-boosting properties.
- Ginger- Another ingredient that has the infection-fighting ability is ginger. It has so many health benefits such as prevent inflammatory illness, treat sore throat, and nausea. It can also reduce chronic pain and cholesterol level.
- Black Pepper– One of a popular Indian spice, black pepper is good for the immune system. It helps in flushing the toxins from the body, inhibit the growth of bacterias. Besides boosting the immune system, it also has anti-bacterial and anti-inflammatory properties.
Foods Rich In Enzymes
Digestive enzymes can help the break down of carbs, fats, proteins, and other molecules. Thus, our body can easily absorb these nutrients. Proteases, lipases, and amylases are three important digestive enzymes that take care of our gut health.
There are so many foods which are rich in these digestive enzymes and strengthen your immune system. Here is a list.
Adding all these foods to your diet improves your gut health. Making these small dietary changes and adopting healthy eating habits will boost the immune system. Besides these, ensure that you take sufficient sleep and manage stress.