look news india
What is immunity?
Immunity is a person's physical ability to fight diseases. White blood cells increase their ability to fight bacteria and viruses by producing antibodies.
free radicals
Free radicals are a type of molecules that destroy the immune system. They are produced when our body breaks down food or due to the effects of tobacco, smoking, radiation and oxidation processes. Free radicals cause serious diseases like cancer and heart disease and damage a person's cells.
Antioxidant
Antioxidants are molecules that slow the rate of cell damage caused by free radicals and protect cells. They prevent oxidation, fight free radicals, reduce them by neutralizing them and prevent life-threatening diseases. Antioxidants are helpful in boosting the immune system. Vitamin-C, Vitamin-E, Vitamin-A, Beta-Carotene, Lycopene, Lutein, Selenium, Manganese, Zinc, Folate, Iron, Copper, Vitamin B-6, Vitamin B12 are important antioxidants obtained from food, which provide immunity against diseases. Increase capacity. (The immune system) needs to do its job.
What to eat to get antioxidants?
A low-fat plant-based diet may help boost the immune system. More use of dark fruits, vegetables, salads and nuts, seeds and less use of fat will create more white blood cells, which will increase the ability to fight bacteria and viruses by producing antibodies. This will also strengthen the immune system. Each antioxidant has a different function, which cannot be replaced by any other antioxidant. Foods rich in antioxidants are called superfoods or active foods.
What to eat to increase immunity?
Increase the intake of Vitamin C rich fruits like orange, grapes, sweet lime, tangerine, lemon, pineapple, melon, guava, papaya, kiwi, blackberries and vegetables like red and green capsicum, broccoli, tomato, spinach, fenugreek, calamari etc. . Red capsicum contains three times more vitamin C than oranges and is also a good source of beta-carotene (vitamin A). Papaya and kiwi are good sources of vitamin C, potassium, magnesium and folate. Vitamin C is essential for boosting the immune system as well as healthy skin. Broccoli is a rich source of vitamins and minerals. It is rich in Vitamin-A, Vitamin-C, Vitamin-E, fiber and many other antioxidants, it can be eaten as a salad or steamed. Research shows that vitamin C deficiency can increase infections. Vitamin C increases the production of white blood cells, which helps fight infection. Being a water soluble vitamin, it is necessary to take it daily through food as the body does not store it. Adults need 65-90 mg of vitamin C daily. One orange contains 51.1 mg and one lemon contains 30.7 mg of vitamin C.
Consume Vitamin-E rich foods like wheat seeds, oilseeds, mustard, rice bran, soybean oil, sunflower seeds, flaxseed, raisins, almonds, walnuts, peanuts and other dry fruits, fish. They are also a good source of fat and protein. Sunflower seeds also contain other nutrients like phosphorus, selenium, magnesium, vitamin B-6. Amino acids in proteins and fatty acids in oil boost immune cells. Due to its deficiency, the body's ability to fight infection reduces. They provide omega-3 fatty acids, which help reduce inflammation, boost the immune system, and protect against illnesses like the common cold. Adults require 15 mg of vitamin E daily. 100 grams of peanuts contain 4.93 mg, 100 grams of walnuts contain 21 mg and 100 grams of almonds contain 25.63 mg of Vitamin-E.
To get Vitamin A, carrots, peas, cabbage, pear, mango can be included in the diet. Dairy products, eggs are sources of Vitamin A. These help in strengthening the immune system of the body. Adult men require 900 micrograms of vitamin A daily and women require 700 micrograms of vitamin A daily. One medium-sized carrot (61 grams contains 509 micrograms or 835 micrograms per 100 grams of carrot).
Vitamin D intake
Therefore, include fortified cereals, milk, curd, cheese and supplements in the diet. Yogurt is a probiotic food and immune system supercharger. Research shows that eating one probiotic food a day can reduce the rate of cold and flu infections by up to 40 percent. Vitamin D reduces respiratory tract infections. Sitting in the sun for 15-20 minutes also provides Vitamin D. An adult requires 400-800 IU of Vitamin D daily. Its need increases with age. Individuals up to twelve years of age require 400 IU, up to seventy years of age 600 IU and for those above seventy years of age, 900 IU of vitamin D. One cup of milk or one cup of curd contains 100 IU of Vitamin D.
tea and honey
Green tea contains an antioxidant called EGCG and the amino acid L-theanine, which creates the power to fight pathogens in cells. Research shows that it strengthens the immune system. Both black and green tea are rich in antioxidants and have anti-cancer properties. Honey is an antioxidant and also has antibacterial properties. Improves digestive system, boosts immunity and reduces free radicals from the body. Dark colored (green, red, yellow) fruits and vegetables like pomegranate, watermelon, apple, red grapes, beetroot, brinjal, onion, beans, lentils and dark chocolate are rich in antioxidants.
Control
Research shows that flour, salt, sugar, sweet and fried foods, bakery, canned food, cold drinks, processed food, refined carbohydrates, cigarettes, alcohol and some medications weaken the immune system. Therefore these should be avoided. The immunity of a person's body is formed by the food he eats. Of course, apart from diet many other factors like exercise, sleep, age, stress, any disease etc. also affect immunity. To increase immunity, the body's ability to fight diseases can be increased by making it a part of the daily diet.