A diverse diet with healthy food is the basis of general health and wellbeing. Fruit and veggies are the beginning, but whole grains and proteins have a huge impact on your immune system. So, it is important to include enough of whole grains in your diet.
1. Consume whole foods – Ensure that you are taking in plenty of vitamins and minerals for your immune system. Vitamins along with Omega 3 fats help in an effective working of the immune system. Eat a balanced diet, and include whole foods in your meals and increase the intake of animal protein, nuts, grains and legumes.
2. Use herbs and spices – Use onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric in your cooking. They contain components that help to boost our immune system.
3. Drink plenty of clean water – Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best things you can do for your health.
4. Vitamin C Consumption – It is one of the most famous vitamins for boosting immunity and thus is important to eat. The body doesn’t produce it for itself so it is important that you get enough of this vitamin C, either through your diet or a supplement.
5. Vitamin D Intake – It is the sunshine vitamin. We are often deficient in this vitamin, especially in winter. Commonly known for keeping bones strong, it is also well known for its effective immune strengthening benefits.
6. Eat more Zinc – It is a trace element essential for all cells of the immune system and is extremely important as an immune system booster. Without adequate zinc, immune cells cannot function properly and thus cannot fight off cold and flu viruses. Foods like seafood such as oysters and crab, meats such as lean beef and poultry and dairy products including yogurt and cheese. However, you do not need to consume animal products in order to have adequate intake of this mineral. Nuts and beans, such as chickpeas, cashews and almonds contain zinc too.
7. Detox Regularly – The immune systems is constantly overburdened with toxins from food. Add a weekly detox bath to your child’s bath schedule to help the body detoxify. Herbs like cilantro are great detoxifiers, so try to sneak some into green smoothies or juices.
8. Decrease Sugar Intake – Sugar is known to have quite a devastating effect on the immune system. It is responsible for inflammation, which makes the body highly susceptible to flu and cold.
9. Avoid Antibiotics – As much as possible, try to avoid antibiotics. They’ve been shown to attack beneficial bacteria in the digestive system and suppress immune functions. Unless you really have to take them, see if you can find a natural alternative first.
10. Start with Probiotics – It is essential that you keep your gut healthy. Probiotic medicine essentially contains good bacteria, which help in effective digestion and strengthening the immune system. Natural food products such as yoghurt, kimchi, miso and sauerkraut effectively help boost the immune system, as they are not only great sources of friendly bacteria, but are also rich in vitamins and minerals that maintain body health.
11. Stop sharing your stuff – Whether it’s loaning someone your pen or a giving a friend a sip from your water bottle, sharing your stuff, especially during cold and flu season, is the easiest way to spread germs ever.
12. Relax, laugh, and enjoy life – Chronic stress and depression can weaken the immune system and makes us more vulnerable to illness. It is important to take the time to enjoy life and have fun.