How to Boost your Immune System?

A healthy diet plays a very important role to keep a person’s immune system strong enough to against viruses, fungi, parasites and bacteria. The immune system provides defence to the host against pathogenic organisms. [1] A weak immune system increases susceptibility to infections and allows infections to become more severe. One component of the immune response is inflammation. Where inflammation is excessive or uncontrolled it can damage the host’s tissues and causes pathology. [2]

? ? ? ? ? There are many ways to boost up our immune system, for example, a balanced diet helps to boost our immune system. Nutrients such as vitamins A, C, E, K, zinc, iron and protein also help keep our immune system functioning properly. It is important to take a diet that includes food rich in these nutrients, which naturally strengthens our immune system.

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The following food may help to boost up our immune system:

1. Citrus fruit

Citrus fruits including orange, lemon, lime, tangerine, grapefruit and etc are rich in various nutrients such as vitamin C, flavonoids, and fibre which have the function of protecting blood vessels, reduce inflammation, improve gastrointestinal function and health, and play an important role in preventing conditions like diabetes, cancer, neurological disease. [1]

?To support the immune system, vitamin C helps the body repair tissue and keeps skin and blood vessels healthy. [1] In addition, vitamin C is an important antioxidant, a substance that prevents cell deterioration and improves immune function by increasing the production of white blood cells to fight infections. The study found that daily intake of 1 gram (1,000 mg) of vitamin C reduces the duration of the flu by 8% in adults and 18% in children. [3]

1. Kiwi

Kiwi also called kiwifruit or Chinese gooseberry, are a wonderful source of vitamin C. Kiwi also contains vitamin K, potassium, folate, dietary fibre, carotenoids, and polyphenols, all are beneficial to the immune system These factors in turn protect our bodies from colds and seasonal flu. In fact, kiwi can protect our DNA from oxidative damage with anti-cancerous effects.

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In addition, kiwi seeds contain alpha-linoleic acid and omega 3 fatty acids, which are thought to help maintain a normal heart rhythm and pump blood, thus reducing the risk of heart disease. A journal stated that including kiwifruit in our daily diet may also help lower blood pressure that in the long run can reduce the risks of strokes, heart attacks and other heart-related troubles. [4]

1. Ginger

The health benefits of ginger have been touted for centuries, showing that it can help treat colds or sore throats, and its anti-inflammatory, antibacterial and antioxidant properties that help to combat the sickness. It also used to reduce nausea and aid the digest of food.

Some studies show that ginger can speed up gastric emptying. Therefore, it is used as an antidote for boating, indigestion, and stomach aches. It can also lower LDL cholesterol levels, reduce menstrual pain, improve brain and heart health, and even lower cholesterol levels. Moreover, the International Journal found that ginger supports the immune system and may be effective in preventing cancer. [5]

1. Garlic

For centuries, garlic has been used to prevent colds, flu, heart disease, high cholesterol and other illnesses. Garlic is not only a staple in cooking, for adding some much-appreciated flavour, but fresh garlic has antiviral, anti-fungal, and antibacterial properties too. In addition, garlic contains an immune -boosting compound called allicin, which is released when garlic is chopped or crushed. Allicin and antioxidants in garlic help fight infections and support the immune system. It can also help lower blood pressure and slow down hardening of the arteries.

A study published in Clinical Nutrition found that garlic extract boosts the immune system in obese adults. The garlic group given 3.6 grams of aged garlic extract has lower inflammation and better immune system cell distribution than the placebo group. [6] Another study that examined a group of participants who took 2.56 grams of aged garlic extract also showed they had fewer symptoms and less severe illness than the placebo group. [7]

1. Turmeric

Turmeric contains a compound called curcumin, a substance that gives it a deep yellow colour, which is credited for most of the potent health benefits. Curcumin seems to have the ability to modulate the immune system by activating some of the immunity related cells and dampening the effect of some pro-inflammatory compounds that can help to boost immunity.

While turmeric is also used as a flavoursome spice that is nutritious to consume, it has also traditionally been used in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive ailments, and liver conditions. Studies support turmeric for pain relief, and the anti-inflammatory properties can reduce sensation in the joints in arthritis sufferers. [8,10]

1. Salmon

Salmon is a nutrient dense food primarily known as a rich source of omega 3 fatty acids that promote a healthy immune system and faster recovery. [9] Vitamin D in salmon plays a very important role in the natural antimicrobial response (a substance that kills microorganisms), which helps the immune system function at full capacity.

Besides, vitamin B such as B2, B6 and B12 helps support our T cell function properly by controlling inflammation; selenium is an antioxidant that helps reduce levels of oxidative stress in the body, thus boosting immunity and reducing inflammation. It also contains minerals such as zinc, iodine, magnesium, calcium, phosphorus, iron and potassium.

1. Spinach

Spinach is one of the best leafy greens out there, it is highly nutritious with a variety of nutrients and vitamin. Spinach contains high doses of vitamin A, vitamin C and vitamin E, which help fight infections and replenish blood cells to strengthen the immune system. Spinach is rich in vitamin C, which is good for the heart. In addition, spinach also contains other nutrients that contribute to cardiovascular health, such as beta-carotene, folate, magnesium, and potassium. They work together to prevent the oxidation of cholesterol and reduce levels of the amino acid homocysteine. Furthermore, the nutrients and minerals in spinach also help improve skin health, eye health, bone health, muscle health, and have cancer-fighting properties. [10]

1. Broccoli

?Broccoli is an amazing ingredient to add into our diet. It is packed full with vitamins and minerals including vitamin A, C, E, K, potassium, magnesium, folic acid and a variety of antioxidants properties. The combination of vitamin C and the antioxidants works well to support the immune system. A study fund that sulforaphane, a chemical in broccoli, activates a group of antioxidant genes and enzymes in certain immune cells, which then fight off the harmful effects of molecules called free radicals, which damage body cells and cause disease. In fact, studies show that eating more broccoli can help prevent colds or flu.[10]

?9. Almond

Almond are rich in vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals. Almonds contain iron and protein that are essential to healthy immune system function. Almonds also contain zinc which has been linked to the prevention and treatment of the common cold and flu. [11] Other benefit of almond is that almond is good for cardiovascular health, which helps to protect the heart by maintaining levels of high density-lipoprotein (HDL) cholesterol versus the low density-lipoprotein (LDL) cholesterol.

1. Green Tea

?Green tea is used medicinally, for a variety of purposes. Green tea is very high in catechins and polyphenols that may help prevent cell damage in general and will allow the body to have a better immune response. Catechin has powerful antibacterial and antiviral properties, which enables it to combat cold and flu germs. Green tea also contains an amino acid called L-theanine, which help to boost the production of germ-fighting compounds in the T-cells. [12]

Other health benefits include anti-cancer properties, better brain function, good weight management and increased metabolic rate. Several studies have found that green tea catechins can improve the response of t-cells, which are cells that attack viruses. Increased t-cells are associated with an improved immune response. On top of that, research have shown that polyphenols help the body signal when an immune response is needed.

Other Ways to Support Your Immune System

In addition to including healthy foods in the diet, there are some other simple ways that can help to optimize our immune system:

1. Get plenty and good quality sleep – adults should get at least 7 hours sleep each night, while teenager need 8-10 hours and younger children and infants up to 14 hours.
2. Engage in regular physical activity – physical activity can reduce inflammation and promote healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options of physical activity.
3. Manage stress levels – lowering stress levels and anxiety through meditation, yoga, exercise and other mindfulness practices can help keep the immune system function properly.

?There are many ways to help boost up our immune system, such as getting plenty of sleep, engaging in regular physical activity, or managing stress levels. But the main and most important way to boost our immune system is having a healthy diet. There are many healthy foods and fruits that you can eat, but the foods that are quite effective at boosting our immune system are citrus fruit, kiwi, ginger, garlic and turmeric. Besides that, salmon, spinach, broccoli, almond and green tea are also good choices of food that help boost up our immune system. In conclusion, all of us should maintain a healthy diet as it plays a major role in helping to boost our immune system.

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References

1. Miles EA, Calder PC. Effects of citrus fruit juices and their bioactive components on inflammation and immunity: A narrative review. Front. immunol. 2021Jun24;12.
2. Caroline E. Childs, Philip C. Calder, Elizabeth A. Miles. Diet and immune function. Nutrients. 2019Aug16;11(8):1933.
3. Hemil? H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews. 2013Jan31;2013(5).
4. Zhao C-N, Meng X, Li Y, Li S, Liu Q, Tang G-Y, et al. Fruits for prevention and treatment of cardiovascular diseases. Nutrients. 2017Jun13;9(6):598.
5. Prasad S, Tyagi AK. Ginger and its constituents: Role in prevention and treatment of gastrointestinal cancer. Gastroenterol. Res. Pract.. 2015Mar8;2015:1–11.
6. Xu C, Mathews AE, Rodrigues C, Eudy BJ, Rowe CA, O'Donoughue A, et al. Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity: A randomized, double-blind, placebo-controlled clinical trial. Clin. Nutr. ESPEN. 2018Jan3;24:148–55.
7. Percival SS. Aged garlic extract modifies human immunity. J Nutr. 2016Jan13;146(2).
8. Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: A systematic review and meta-analysis of randomized clinical trials. J. Med. Food. 2016Aug1;19(8):717–29.
9. Rembold CM. The health benefits of eating salmon. Science. 2004Aug23;305(5683):475–.
10. De, Tulipa De. Protective Foods to Develop Immunity of Individuals against COVID 19. Journal Home.2020.2(5) Spl:287-290.
11. Capó X, Martorell M, Sureda A, Riera J, Drobnic F, Tur J, et al. Effects of almond- and olive oil-based docosahexaenoic- and vitamin e-enriched beverage dietary supplementation on inflammation associated to exercise and age. Nutrients. 2016;8(10):619.
12. Rahayu RP, Prasetyo RA, Purwanto DA, Kresnoadi U, Iskandar RP, Rubianto M. The immunomodulatory effect of green tea (camellia sinensis) leaves extract on immunocompromised wistar rats infected by candida albicans. Vet. World. 2018;11(6):765–70.