How To Boost Immunity Naturally At Home: Immunity Booster Food

In this Corona Pandemic everyone is worried about his/her immunity and wondering with several confusion. We will be explaining all of your quick questions about Immunity like: How to improve Immunity; Herbs that boost immunity; Immunity-boosting foods; Immunity-boosting fruits.

What is Immune System and Immunity?

In brief Definition, the immune system is a network of cells and proteins that defends the body against infection. This defence activity of immune system against bacteria, viruses & etc. called Immunity. Parts of the immune system are white blood cells, antibodies, lymphatic system, spleen, bone marrow, and thymus.
An increased body temperature or fever may indicate some infections. That is due to immune system response.

How to Improve immunity?

For improving immunity we have to work to strengthen our immune system directly or indirectly. Generally doctor will suggest you to eat a diet rich in antioxidants, vitamins & minerals containing fruits and vegetables for improving immunity with natural sources like rich protein food, citrus fruits, vegetables etc. Here are some immunity booster food.

Five fruits to increase immunity:

Here we have listed five fruits to boost immune system that are easily available. There regular / seasonal use can bring a positive change in your immunity. Also we can call these fruits as Immunity booster fruits:

Kiwi Fruit: Rich in vitamin C.
Grapes: Rich in vitamin C, Vitamin A, Fiber.
Papaya: Rich in beta-carotene, Body convert it in to Vitamin A.
Blueberries: Rich in Vitamin C, Folate.
Pomegranate: Rich in Vitamin C, Vitamin K, Vitamin B, Folate.

Five Herbs/Ayurvedic products to increase immunity:

Here we have listed five herbs / Ayurvedic Product to boost immune system. These are easily available at home and in daily use. There regular use can take up a positive change in your immunity.

Ginger: Rich in Vitamin B, Magnesium, Zinc.
Garlic: Rich in Vitamin B, Calcium, Zinc.
Honey: It have antioxidants and antibacterial property.
Green Tea: Rich in antioxidants called Polyphenols
Almond: Rich in Vitamin E, Magnesium, Calcium

Five vegetables to increase immunity:

Vegetables are the all-rounders for a healthy life. Here we have listed five such vegetables that might be in your daily food chart but you may not aware of its importance. Taking them in the form of salad can be a good option rather than taking it fried.

Spinach: Rich in Iron, antioxidants like vitamin C, Vitamin A. It aids in non-specific immunity.
Sweet Potato: Rich in beta-carotene, Body converts it in to Vitamin A.
Carrot: Rich in beta-carotene, Body converts it in to Vitamin A.
Broccoli: Rich in vitamins A, Vitamin C, and glutathione.
Beans: Apart from protein, it is rich in folate, iron, potassium and magnesium.

Supplements to boost your Immune system:

Doctor primarily recommends you to go for natural sources. But still if Doctor found it required for you. He will suggest supplements to boost immune system such as:

Vitamins:

Vitamin A: It helps to regulate our immune response. Its good sources are: Sweet Potato, Carrots, Mango, Spinach.
Vitamin B6: It support more efficient reaction of immune system. Its good sources are: Green Vegetables, Chickpeas, Tuna fish, Salmon Fish.
Vitamin C: As an antioxidant, vitamin C can help to reduce inflammation. It is present in citrus fruits and juices (such as orange and grapes).
Vitamin E: It also plays a role in antioxidant activity. It is present in Almonds, Sunflower Seeds, Peanut Butter, Avocado.

Minerals:

Zinc: It is an Essential Mineral. Its daily consumption limit is 40 mg per day. Its good sources are: cashews, chickpeas, lean meats, milk, whole grains, beans.
Selenium: It is important for the immune system. Its good sources are whole grains, fish, eggs, peanut butter. Its daily consumption limit is 400 mcg per day.
Iron: It is an Essential Mineral of body. It aids in non-specific immunity. Its good sources are: lentils, spinach, tofu.

Natural Probiotics:

The probiotics are good living bacteria and yeasts for a good digestive process. There are number of natural probiotic food available. Directly and indirectly they help in improving immune system. Examples are fermented products like Yogurt, Pickles.

Here we have finished the various sources and methods to strengthen the Immune System to Boost Immunity. These can be called as best immunity boosters. Apart from healthy eating healthy hobbits are important similarly. Have a look on it:

Habits that weaken immunity:

1) Smoking: It lower levels of protective antioxidants (such as vitamin C). Smoking brings you highly toxic gases that weaken your body in long term.
2) Drinking alcohol: Moderate alcohol use may have some benefits, but it is not risk-free. As per “Dietary Guidelines for Americans” moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men on occasional use. Also it is not recommend for people who do not drink alcohol start drinking.
Examples of one drink include:

Beer: 5% Alcohol (355 ml) or,
Wine: 12% Alcohol (148 ml) or,
Spirits: 40% Alcohol (44 ml).

3) Stress: As the stress increases it decreases the production of white blood cells i.e. the main component of immune system. Lesser the stress stronger the Immunity

Habits that improves immunity:

1) Exercise: A daily 30 minutes simple exercise can bring you up. It works by increasing the production and function of immune system cells.
2) Maintaining Healthy Weight: Managing a healthy body weight is itself a excellent care of body. (Healthy Body Mass Index range: 18.5 kg/m2 - 25 kg/m2) Calculate your Body Mass Index at: https://www.calculator.net/bmi-calculator.html
3) Adequate sleep: A healthy sleep is nothing but a natural booster of overall energy of body. An average suggested sleeping hours are as below: Children: 9 – 11 hrs, Adults: 7 – 9 hrs, Old age: 7 – 8 hrs of sleep.