15 Foods to strengthen immune system naturally

Immune systems are strengthened by a variety of factors. Ideally, all your nutrition come from your food. Diet is an integral part of this process of strengthen immune system and this post is trying to address that. I know 15 foods we researched that have great effect on the immune system.

1. Yogurt : The probiotics or the live, active microorganisms found in yogurt help to fight out fungus related infections. The probiotics in some yogurts also balance the microflora in your gut, which aids with digestion and also keep you regular. There are special proteins in yogurt that regulate blood pressure and give you required doses of calcium. This one is a no-brainer. 
   
2. Garlic : Garlic has been used to strengthen the immune system for ages. 100grams of garlic can contian upto 5mg of calcium, 12mg of potassium and over 100 sulfuric compounds which are powerful enough to ward off bacteria and infection. With 4 calories per clove, garlic also boosts the number of virus-fighting T cells in your body preventing you from catching cold and plague. Consumption of garlic also lessens the production of stress hormones and thus reduces the your level of fatigue.
   
3. Spinach : Popeye’s favourite vegetable is full of Vitamin E, A, C, K, beta carotene, folate and antioxidants that protect the immune cells from environmental damage and encourage the production of bacteria busting while blood cells. It helps your body to rejuvenate itself by protecting enzymes that repair DNA damage. Nutritionists say that spinach is one of the best sources of potassium and magnesium and keep the body hydrated and balances the energy levels in your body. No wonder it is called a 'powerhouse vegetable'.
   
4. Mushrooms : Not the wrong kinds that make you laugh without reasons till your jaws hurt. We are talking of the top-heavy vegetable. These are medicine warehouses, that can kill viruses, bacteria and even yeast. Some mushrooms destroy cancer cells and others facilitate nerve generation. Ergothioneine in mushrooms, helps to protect blood cells, especially monocytes and red blood cells that transport nutrients and oxygen to body cells. It also protects your artillery lining from fatty cells. Shiitake mushrooms have anti viral and anti-cancer properties. As some mushrooms also have toxic constituents, it is always advised to eat them well cooked.
5. Broccoli : Broccoli is one of the healthiest vegetables. Its is rich in potassium, magnesium and calcium all of which helps regulate blood pressure. It helps in maintaining a healthy nervous system and also promotes muscle growth. It also contains sulforaphane which fights the damaging effect of free radicals. Minerals such as zinc and selenium, strengthens the immune defence system. Unlike mushrooms, broccoli should be eaten as less cooked as possible to protect its nutrients.
   
6. Sweet Potatoes : Sweet potatoes storehouse of beta carotene, which once entered in our body, is converted into Vitamin A. Vitamin A is very important for a healthy skin resulting in the prevention of skin diseases and not to forget, skin is your first line of defence. It also contains glutathione, which enhances your immune system and protects you from Alzheimer's, liver infections, HIV, cancer, heart attack and stroke. You can also substitute them with carrots and pumpkins.
7. Oats and Barley : Oats and barley contain a special kind of fibre known as beta glucan, which help control the cholesterol level of your body. High level of cholesterol correlate with the build-up of plagues in blood vessel walls. If these plaques become damaged or simply grow too large, they can rapture blood vessels causing heart attack, strokes or blood clots. Eating a serving of oats or barley, at least 6 times each week is a good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular diseases.
   
8. Turmeric : Tests have proven that turmeric is an antioxidant which helps to fight new cancers that are caused by chemotherapy or radiations used to treat existing cancer. Curcumin, found in turmeric, helps improve the 'orderliness' of cell membrane, which in turn makes the cells more resistant to infection and malignancy. According to Ayurvedic studies, turmeric treats digestive issues, menstrual problems, arthritis, infections, jaundice, coughs and rheumatic pains.
9. Cinnamon : Polyphenols and proanthocyanidins rich cinnamon provides us with good amount of manganese, calcium, fibre and iron. It has antiviral, antibacterial and antifungal properties. Various inflammatory conditions of the body like skin disorders, rheumatism, respiratory problems, heart disorders and diabetes have been treated with cinnamon for centuries now.
10. Honey : This ingredient is sweet but tough. The antioxidant and anti-bacterial properties of honey helps to improve the digestive system and fights various other diseases. The carcinogen in honey has anti-tumour properties. It's antiseptic properties cleanses the outer wounds and prevents the body from infections.
11. Amla : It’s considered as one of the best fruit to improve immunity, being one of the richest sources of Vit C. It’s considered as a rejuvenating fruit. Amla is one of the important ingredients in chawanprash, which is known for its health benefits.
12. Tulsi : Is a plant which is generally worshiped in Hindu religion. It has high antiviral, antibacterial properties, generally used for building immunity against the common cold, flu, and fever. It’s an excellent medicine for clearing respiratory tract problem. Tulsi juice given with ginger juice and honey provides good results in this problem.
13. Neem : Neem prevents and fights infection with its antibacterial and antiviral properties. Apart from building immunity, it helps to purify the blood, supports healthy liver functioning and detoxification. Through regular use, it rejuvenates and nourishes the skin, balances blood sugar levels and boosts anti-inflammatory response in the body.
14. Aloevera Juice : Aloe vera contains a component bradykinase which is responsible for immune functions. Also it maintains the pH of the stomach.
15. Ashwagandha : is a known herb for balancing stress levels by balancing cortisol the stress hormone. It prevents depletion of Vit C under stress ful conditions and helps the body to rejuvenate under exhaustive stress. General dose is 2-6 gm with warm milk.

If you follow this general diet plan, your immune system will function as well as it can, but we get sick occasionally. Catching a cold 2-3 times a year is average for an adult. 

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