Immunity is the ability to resist a infection or disease by preventing pathogens from developing through the presence of sensitized white blood cells or specific antibodies. The immune system is a complex network of tissues, cells and organs that must assess whether foreign foes and signals are dangerous to our bodies. Immunity is a two-tiered system in the human body: adaptive and innate. Skin, mucus, enzymes and stomach acid that trap or destroy infections are examples of innate immunity. Adaptive immunity is our bodily mechanism for learning to identify pathogens and is controlled by T Cells, Bone Marrow, and Lymph Nodes.
Many of our immune system responses are thought to be influenced by environment and lifestyle, rather than our genetics. A systems-level analysis in the journal Cell comparing twin siblings discovered that their immunity was significantly different, and not as a result of any inherited response but was instead due to environmental exposure.
An excellent diet is one of the best strategies in our power to boost immunity. There isn’t much evidence that singling out a specific food or vitamin makes a difference, but rather the combination of all foods eaten on a daily basis. An anti-inflammatory diet, which incorporates some of these tactics, is the closest eating pattern we believe may benefit immunity.
1 — Pack your diet with colorful fruits.
We’re always going to enjoy eating fruits, and a colorful feast of edibles is wonderful. It’s fantastic to eat fruit on a regular basis, but if apples and bananas are on repeat on your grocery list every week, it is time to explore other options. Think reds like pomegranates or cranberries , greens like honeydew or kiwi, purples like figs or plums, or yellows like apricots or pineapples. These various fruits provide a range of minerals, vitamins and phytochemicals that can aid us in fighting illness by preventing unwanted germs and viruses from developing.
Fresh, dried, canned or frozen pears are all fair game. You may use a fresh pear to dip in peanut butter as a dessert, add a spoonful of light whipped cream to your canned peach halves for dessert, include some raisins to your morning oats, or add some frozen berries to your next smoothie.
2 — Consume extra dark leafy greens and red or orange vegetables.
The Dietary Guidelines suggested for Americans 2020-2025 call out these two subcategories of veggies specifically. They’re high in fiber and pigments including chlorophyll, beta-carotene, lycopene, lutein, and anthocyanidins, all of which can help our blood vessels perform well and protect our vision.
A spinach salad adorned with shredded carrots, leftovers pasta salad with tomatoes and arugula, or a cooked bok choy seasoned with red bell pepper are all good options.
3 — Include probiotics and prebiotics regularly.
A study published in the journal Nutrients reports that prebiotics promote the development of bacteria linked with health benefits, such as Bifidobacterium species, while reducing harmful pathogenic ones like Clostridium. This process might help to decrease inflammation and oxidative stress during infection. Garlic, leeks, asparagus, onions, and Jerusalem artichokes are some of the best prebiotic foods. Prebiotics can also be found in a variety of other beans, fruits, vegetables, and whole grains.
Probiotics are a form of live microorganisms that may be beneficial to your health. Probiotic cultures appear to help the immune system by preventing the formation of harmful bacteria and helping with their elimination. Dairy or nondairy yogurts, fermented dishes like kombucha, sauerkraut, kefir, kimchi, and tempeh are among the most popular probiotic foods.