How To Boost Your Immune System NaturallyPublished Date::
Whether it's summer or winter, if your body has a poor immune system, you will always be prone to infection-causing bacteria and viruses. Therefore, to protect you, your body activates the defense mechanism involving white blood cells, subsequently leading to inflammation.
So, the most logical way to improve your health and reduce the regular occurrences of inflammation in your body is to strengthen the immune system. But how to boost your immune system?
Luckily, this doesn’t require you to hoard several pills and syrups. Instead, you just need to enhance the quality of food you intake and include some kind of extra movements in the form of exercises in your life. And by improving the quality of food, we mean increasing the intake of anti-inflammatory foods and reducing the ones that are proven to cause inflammation.
Make it a point to move at least 10,000 steps in a day or include exercise/yoga into your daily routine. Another small step you can take is to start your day by substituting your iced latte with some cold-pressed juices. Small changes accumulate to form a daily routine, bringing about some pretty evident changes in your health.
If you are too skeptical about drinking cold-pressed juice the first thing in the morning, you can consider including some immune-boosting foods in your diet. But, first, let’s see what those foods are.
Green leafy vegetables
One of the categories of superfoods that boost the immune system is leafy green vegetables. Leafy vegetables like broccoli, spinach, kale, and asparagus are rich sources of Vitamin E. Vitamin E is a vital nutrient, a natural antioxidant proven to reduce inflammation in your body. A tip while choosing your greens is that the darker the greens, the more nutrient-dense they are.
Additionally, these vegetables are great in reducing the risk of certain types of cancer, high blood pressure, and obesity. Overall, the greens help you have a nutrient-conscious diet, crucial to reducing inflammation.
Chia seeds and flax seeds
Omega fatty acids play a significant role in the reduction of body inflammation. Chia seeds and flax seeds are a great source of these Omega 3 Fatty acids and nutrients like Vitamin C and E. In addition, the fibre content in these seeds is pretty high, which helps remove the toxins from your body. Once most of the toxins are flushed out, you have less chance of body inflammation.
Surprisingly, switching to live oil for your daily cooking needs can bring about a significant change in your life. Use extra virgin olive oil for your cooking needs from now on. It's proven that olive oil can reduce pain, regulate blood sugar levels, help with obesity, and even elevate your moods. In addition, these small changes help to ensure the improvement of your immune system, making your body stronger from within, thereby reducing the risk of inflammation.
Vitamin C has numerous health benefits. Vitamin C is found in many foods and supplements, but one of the best sources of vitamin C is fresh citrus. Fruits like lemons, oranges, limes, and grapefruit are packed with this immune-boosting vitamin.
Vitamin C helps the body repair damaged tissue, increases iron absorption, and blocks damage caused by free radicals. It also stimulates antibody production. In addition, evidence suggests that vitamin C shortens the length of colds and reduces symptoms.
Turmeric, a root vegetable in the ginger family, contains a natural compound called curcumin. Curcumin is anti-inflammatory, antibacterial, and antifungal. Medical science is currently studying the health benefits of curcumin and its potential for fighting diseases. In addition to boosting your immune system, turmeric may help prevent heart disease, cancer, and Alzheimer’s.
But not all turmeric is created equal. Powdered turmeric is boiled and dried, which strips most of the curcumin-rich essential oils. In other words, the powdering process reduces its curcumin potency. That's why Little West only uses 100% cold-pressed juice from raw turmeric in our juice blends.
We also add black pepper to our turmeric juices. This increases curcumin absorption by 2000%.
Adding more ginger to your diet may also boost your immune system. Studies have shown that fresh ginger halts the growth of certain bacteria like E.coli and may fight viruses. Like its cousin, turmeric, ginger reduces inflammation and has antifungal properties.
Additionally, ginger aids digestion and promotes a healthier gut microbiota. The GI tract plays a vital role in the immune system, containing many cells that secrete antibodies. Using ginger to improve your gut health may also boost your immune system.
If you love foods and drinks that set your mouth on fire, you might have a stronger immune system than your milder friends. Hot chilis and spices like cayenne pepper are rich in a natural chemical compound called capsaicin.
The health benefits of spicy foods containing capsaicin include better cardiovascular health, lower inflammation, and increased metabolism -- factors that contribute to a stronger immune system. Plus, spicy foods provide relief for sore throats, sinus congestion, and respiratory problems.
Recommended Quantities of Intake
Green leafy vegetables: As a rule of thumb, it's recommended to include two to three cups of green leafy vegetables in your diet. You can either consume it as it is or make it into a smoothie and gulp it down.
Chia seeds & Flax seeds: You can eat a maximum of 1.5 tablespoons of chia seeds or flax seeds in a day. Since these are highly fibrous, make sure you consume enough water so that the seeds don’t tamper with your digestion.
Olive oil: Even though olive oil is quite healthy, limit its usage to 2 tablespoons. You can either use it as a dressing for salads or for cooking.