markers = ms-sdk-sharesourcecs:navigate?page=sharetargetviewmodel, cool:92gbuagxunc= easy:92gbuagxunc= drawings, girl:erdvvtlkg44= anime pictures, minecraft diamond, wallpaper:55hmxx5jieu= anime, kuromi wallpaper, drawing:sdn2sx5y0y0= dinosaur, how to draw a rose, restaurant:2b4ewesy0ms= food, jaguar animal, pikachu wallpaper 4k, dinosaur clipart, how to draw people, alphabet:20jmf4zhbci= font, steph curry back, wallpaper:ohryglobzbw= pokemon, design:br5pjouke5o= art, kawaii cat, map:diwjkmj8_vo= italy, character:zdnmwbdjgo0= fortnite, drawing:xrw08wqdoco= spider man, deep:jssqgwbqb74= qoutes, drawing:5imhdjgxuha= birds, eye drawing, wallpaper:uia_goirnf4= foxes, what is petroleum, transparent:vw_dnit5jaa= fire, clipart:mxdzqqtke6e= pig, background dragon wallpaper, easy:gsfjerfr6se= sketch:zog-g1ykrr8= drawing, cool:ajkwpkd225g= lamborghini, drawing:ljd413jlg70= horse, dinosaur:imxb5k8elpa= raptor, kawaii, baby:ysm0u9nqtzk= puppy, how to play pickleball, fortnite characters, halloween 👻, fire drawing easy, woman:pa5crhfytt8= beaches, gold ps5, aesthetic:pj0yuxljc60= wallpapers, baby shrek, how to draw a angel, simple:0lec2y2mhza= house, color:ulxpdntnur8= wight, kawaii:2hk08ane4dg= kuromi, garden flowers, pink elephant, lamborghini:z_l8zxkbnbe= bugatti, pink preppy wallpaper, baby:et8a6cpompe= elephants, wallpaper:3sne-stedae= yor, diamond:lrxzd9btu5e= minecraft, anime:yymxxmy5gc8= minecraft alex, mermaid drawing, easy:epqmli39czy= santa drawing, basketball wallpapers, foxy eyepatch, galaxy:m3agm3dj2bm= wolf, cool:jmhl9ou5y-i= hearts, lamborghini:knvx9wjkwh0= ferrari, aesthetic:nx0uda0jsx4= preppy, cute frog, colour:msobuvqeiuc= pink, cute giant pandas, desktop:p865zwgznuc= wallpapers, united states:uj3t4zt70_q= map labeled, coffin:tlm7oobtkvw= acrylic:tlm7oobtkvw= nails, car:urriytflh98= cool pictures, map:lvvm2k7g3pu= paris, potato cute, fluffy:cacicwy6suy= edgar, body:wgcet_iqabe= nami, turquoise color, how to draw monkey d luffy, og call of duty, frog clipart, modern mullet, rock stone, most beautiful horse in the world, duck clipart, logo:xr3yxzfydzi= nike, skin:s1kbmth1cs8= fortnite, princess:ltnttdf5law= barbie, cute:vaydikmqz1a= turtles, tropicalia fish, madagascar, grimace mcdonalds, symbol:7jvja1athje= cross, unicorns and glitter, pretty sunset beach, pink:urpch4bjt6w= neon, blue:ogz0gsfh7kg= navy, dodge charger, pusheen plush, minecraft:ejbw77xdbwq= dimond, potato dono, letters drawing, fire clipart, barbie pink collection, how to draw a frog, duck clipart, bingo bluey, puppy therapy, animal clipart, ariel little mermaid, prime drink, crocs classic clog, drawing:8mi9vnj1ccs= cat, lebanon beauty, color:ulxpdntnur8= white, giant alex, art:fkbna43hrgy= how to draw, chips food, google doodles, color aqua, transparent:ezzvk5rylqm= fireworks, drawing:5imhdjgxuha= bird, muscle:iqzvr9qeefq= kangaroos, drawing:sdn2sx5y0y0= dinosaur pictures, baby:4ejkik28m7u= chick, cute designs aesthetic, wallpaper:uia_goirnf4= cute fox, galaxy:og4alzgmvog= wolfs, logo design, melbourne, elephant, baby baby puppies, blue:uobq1gajipg= fire, joey:4qmswnk5f9c= koala, discord meme, discord uwu, diagram:lrbenfmuuk0= ribosome, suicideboys, easy:92gbuagxunc= cool drawing, glycolysis, wallpaper:oq_j0zeznmo= pretty, color:mvxki0-luo4= sky blue, australian shepherd, organelle labeled, kangaroo clipart, australian:wnuuqjcrd5q= pavlova, lightning mcqueen toys, princess:ct6kgpt-9xi= auora, blue:4w5_suazh-u= background, marktplaats, cobra f9, cute:nl44nxus9gg= raindeer, font:20jmf4zhbci= letters, cute:vaydikmqz1a= turtles, wallpaper:fbecqasg9g8= grinch, fire clipart, design:ott8jicyhqo= shape, cute:vkdqvyy5ufa= kangaroos, animal:jjjbkfmutog= clipart, greg heffley, fortnite characters, how to draw a unicorn, sunset:qwmrfbmduey= fiji, drawing:5imhdjgxuha= birds, koala clipart, blank world map, fluffy:cacicwy6suy= edger, blank world map, naked mole rat kim possible, color:ulxpdntnur8= wight, dillards maxi dresses, dibujos de flores, cute galaxy wolf, how to draw a cat easy, cute:2jy-yygjsti= koala, wolf:ajufprj-ugu= anime, preppy summer, world map picture, muscle:iqzvr9qeefq= kangaroo, preppy photos, beth barnard phillip island, 3d virtual tours real estate, mullet fade, gingerbread man drawing, desktop:p865zwgznuc= wallpapers, origami sitting cat easy, drawing:5imhdjgxuha= birds, florida county map, map:v-xzjijklp4= countries, acerlic nails, neon:urpch4bjt6w= pink, google games, clashofclans://action=voucher&code=fd8ecd86-c679-428f-b73f-4160ed83156f, cars 3 lightning mcqueen toys, world map, easy:723wst7m6xg= dragon, unicorn drawing, red:wfdfypv5c_w= roes, black screen photo, kawaii:ev0sdqcqlwu= fotos, baby baby puppies, easy:abcgodcqc1u= drawing, baby:4ejkik28m7u= chickens, what is oil, barbie wallpaper, clipart:mkuztkhejvw= orange, bingo bluey, samsung, wallpaper:55hmxx5jieu= anime, woman:pa5crhfytt8= beach
Super Digital Health

Foods That Boost the Immune System

Image default
Health

Immune System

Food is a significant factor for the immune system. If it is inadequate or insufficient, there is a fall in the defences; if it is balanced, it keeps them in shape or strengthens them.

The mission of the Immune System is to keep infectious microorganisms that cause diseases, certain bacteria, viruses, and fungi, out of the body.

The immune system acts thanks to a perfect network of cells (lymphocytes), organs (thymus, spleen, bone marrow) and tissues (mucous membranes such as Peyer’s patches in the intestine), vessels, and lymph nodes. All of them make up our immune system working as a team to defend ourselves against disease-causing germs۔

Foods to Strengthen the Immune System

1. Eat foods that contain vitamin C

According to the FAO, the word vitamin comes from the Latin ‘vita,’ which means life. Several foods contain vitamins that help the immune system defend itself against infections and provide antioxidant properties that protect the cells and tissues of your body.

Vitamin C initiates in the citrus fruit group like guava, orange, tangerine, kiwi, tomato, and green leafy vegetables like broccoli.

2. Foods rich in vitamin A

Vitamin A creates nutrients of animal and plant origin, which are characterized by being easily absorbed by the body.

The best way to grow vitamin A is by consuming liver, dairy products such as milk, eggs, butter, or bright yellow or orange fruits and vegetables such as carrots, pumpkin, mango, and papaya. The FAO also recommends consuming dark green vegetables such as chard and spinach.

3. Foods that contain vitamin B

B-complex vitamins help your body’s cells generate energy from food and use the nutrients to repair tissue. The FAO indicates that strengthening your muscular, cardiovascular, and gastrointestinal systems benefits the immune system and reduces infectious diseases in older adults.

The most excellent way to get B vitamins is by eating whole grains, oatmeal, wheat, peanuts, some fruits, pork, fish, green leafy vegetables, asparagus, and foods that contain protein.

4. Hydrate your body with water

The lack of liquid in the body favours the dehydration course, makes the body lose energy, and exposes to a drop in the protection system. The importance of drinking water daily is that it contributes to:

  • Regulate and maintain body temperature.
  • Allow the transport of nutrients to the cells.
  • Lubricates the joints.
  • Provide mineral substances necessary for the proper functioning of the body.

5. Eat fish and shellfish

Fish are considered the primary source of fatty acids such as omega-three and proteins that service the proper functioning of the immune system. So, according to a BBC Mundo report, marine animals contain zinc. Therefore a chemical element that helps cells called lymphocytes respond appropriately to the attack of viruses or bacteria.

What Foods should you avoid?

So it recommends avoiding dealing with foods (sugar, processed meats, white flour, saturated fats). Since, when consuming them, those that are healthy and contribute to the immune system are left aside. In addition, they cause inflammation in the body, which impairs the immune response.

Do not forget that it is crucial to do physical activity, sleep well and avoid alcohol and tobacco consumption.

Practicing exercise and its effect on the Immune System

It helps the immune system to function correctly and also to be in shape. And it is that the practice of moderate Exercise provides an anti-inflammatory effect on the immune system and, in addition, decreases the probability of suffering from infections. To achieve this effect, you must do it regularly and spend at least 20 or 30 minutes daily.

To better understand the benefits of sport, Dr Perez explains: “Exercise causes changes in antibodies and leukocytes. Therefore leucocytes are the lockups of the immune system that fight diseases through antibodies and proteins that neutralise bacteria and agents. So these antibodies and leukocytes circulate faster with regular Exercise to detect and fight diseases more quickly and effectively.”

Also, body temperature rises during Exercise and lingers immediately afterwards, preventing bacterial growth. Dr Perez says that “this temperature rise can help the body better fight an infection, with a result similar to what happens when you have a fever.”

Conclusion

“A regular diet that includes vegetables, fruits, and other natural products is the best way to provide the immune system with the vitamins and minerals that strengthen it.