Updated: May 10
It is crucial to understand how a good nutrition can help boosting our immune system to fight illnesses. The immune system is responsible for fighting foreign invaders in the body, like pathogenic bacteria and viruses, and also destroy cells within the body when they become cancerous.
Studies shows that immune function often decreases with age, and recent research suggests this decrease is also related to nutrition and may be slowed or even stopped by maintaining healthy nutrition.
Boost Your Protein Intake
High-quality, complete proteins are found from many sources such as; eggs, fish, and shellfish, tofu, tempeh, quinoa, chicken and turkey
Many vegetables and grains are also excellent sources of many of the immune-stimulating amino acids-Broccoli, brown rice, nut butters, mushrooms, nuts and seeds.
Make Sure Your Getting Enough B Vitamins In Your Diet
Vitamins are are key in helping strengthen our immune system, make sure your diet include plenty of vitamin Bs:
· Vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B-cells, and deficiency of vitamin B5 results in reduced levels of circulating antibodies
· Folic Acid deficiency leads to a decrease in T-cells and supports production of red blood cells which carry oxygen around the body
· Vitamin B6 deficiency consistently impairs T-cell functioning and results in a decrease in blood lymphocyte counts
· Vitamins B1 (thiamin) and B2 (riboflavin) are important in normal antibody response
· Vitamin B12 appears to inhibit phagocytic cells and possibly T-cell function.
Take More Vitamin C
Vitamin C is also important for maintaining a strong immune system. If you are having two serves of fruit and five serves of vegetables then you will be getting an adequate amount of vitamin C in your diet. Vitamin C is a water soluble vitamin which means it can’t be stored by the body. This means you need to replace it daily by consuming vitamin C rich fruits and vegetables.
Over the past 15 years a variety of studies have demonstrated that exercise induces considerable physiological change in the immune system. Regular practice of physical exercise should be positive to health. Generally speaking, exercise of moderate intensity promotes protection against infections caused by intracellular microorganisms, since it guides the immune response.