Every day of our lives, we are exposed to harmful bacteria of all kinds.
Our immune system, a complicated network of cells, organs, and tissues, has to protect us from these harmful microbes.
During the autumn, which is considered the flu season, people seek different ways to boost their immune systems.
Combined with a good diet, vitamins and minerals will increase our chances of being healthy throughout the flu season.
Usually, special foods such as citrus fruits, chicken soup, or tea are considered the go-to recipe when the flu kicks in.
Today, we are investigating the different factors that influence our immune systems and how we can enhance them through food.
Without further ado, let’s first have a look at what affects your immunity.
Factors That Affect Your Immunity
Sleep Deprivation
Lack of sleep can be crucial for our immune systems. When we sleep, our bodies rest from the long day and release cytokines (peptides), vital for fighting infections.
Aging
Older adults’ internal organs might become less efficient with aging. In other words, they produce fewer immune cells needed to fight off the infections, resulting in micronutrient deficiencies.
Bad Eating Habits
Diets excluding either the macronutrients or micronutrients such as vitamins and minerals can be detrimental to our immune system – poor diet results in a decrease in the production and activity of immune cells.
Low Physical Activity
Lack of appropriate physical activity might result in a decline in our immunity. On the other hand, regular exercise makes us feel more energetic. Moreover, it improves our immune system.
Bad Hygiene
Washing hands before eating, using the toilet, and coming from outside should be a habit for most people. However, proper bathing and cleaning body parts are often neglected by many. This could negatively affect our immune systems because many microbes can enter our bodies.
Now, let’s see how you can improve our immunity.
How Can You Boost Your Immunity
Regular exercise, sleep, and food supplements are good ways to improve our immunity, but we are focusing on food today.
Breaking a Myth
First, let’s start with breaking a myth.
There are no superfoods or special products that benefit our immunity.
There are beneficial vitamins and minerals such as Vitamin C, vitamin D, iron, zinc, and selenium crucial to our well-being.
Foods containing these micronutrients, implemented in a balanced diet, are what we should focus on. And, that’s where the thought that food, in general, increases our immunity. But, digging deeper, it’s these critical nutrients that assist in enhancing the immune system.
Moreover, a high-fiber diet with plenty of fruits, veggies, and whole grains, supports healthy bacteria growth.
These beneficial microbes demolish the fibers into a chain, which has been proved to stimulate immunity.
These fibers are called prebiotics since they feed the microbes.
Therefore, a diet consisting of prebiotics and probiotics is beneficial to our health.
Prebiotic foods include:
- Garlic
- Onions
- Artichoke
- Asparagus
- Bananas
Probiotic foods include:
- Yogurt
- Kimchi
- Fermented vegetables
- Sauerkraut
Foods that Boost Your Immunity
Blueberries
They have antioxidant properties such as a flavonoid called anthocyanin.
Researchers found out that people eating flavonoids have less chance of getting a cold.
Ginger
Ginger has anti-inflammatory properties and offers health benefits.
It is used in desserts and different dishes.
Garlic
One of the most common home remedies is used to fight colds and other illnesses.
Garlic also reduces the risk of heart disease, improves cognitive health, boosts immune function, and lowers the risk of certain cancers.
Final Words
Consuming more vitamins and minerals, as well as prebiotics and probiotics, is a clever and easy way to boost your immune system.
Having proper hygiene, increasing sleep quality and quantity, as well as physical activity, should also enhance your immunity.