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 Foods theastrengthen immunity

Foods that strengthen immunity



Immunity:



 The immune system consists of a complex and vital network of cells and organs that protect the body from infection, and external particles, which include germs.  Like bacteria, viruses, and fungi, plus toxins;  They are the chemicals produced by microbes, and the immune system is divided into two main parts that work in an integrated manner in the body, namely: the innate immune system present in the human body since its birth, and the acquired or adaptive immune system (in English: the adaptive immune system) which  The body develops it when it is exposed to the microbes or chemicals that produce them.





 Citrus foods for strengthening immunity:




 Good amounts of vitamin C can be obtained by adding citrus fruits to the diet, and vitamin C or what is called ascorbic acid (in English: ascorbic acid) is an essential element to stimulate the immune system to increase its strength, and it has an important role in fighting infections, viruses, and bacteria.  According to a 2014 study published in the journal Mini-Reviews in Medicinal Chemistry.





 Broccoli:




 Broccoli is a rich source of vitamin C, and it contains a group of powerful antioxidants, such as Sulforaphane, so eating it regularly as part of a healthy diet is a good option to support the health of the immune system.




 Spinach:




 Spinach is a rich source of vitamin C, in addition to containing beta carotene and many antioxidants, so eating it can help increase the immune system's ability to fight infection, and spinach is one of the best sources of dietary magnesium,  It is essential for energy metabolism, maintenance of muscle and nerve function, heart rate, immune system health, and normal blood pressure.




 the Garlic:




 A review published in the Journal of Immunology Research in 2015 stated that garlic has an effect that reduces inflammation and enhances intestinal function by stimulating some types of immune cells such as macrophages, lymphocytes, and natural killer cells that produce antibodies, modifying the shape of cytokine, and others.  .




 Sunflower seeds:




 Sunflower seeds contain a high amount of fats, including polyunsaturated fats, and a preliminary study conducted on mice and published in the Journal of clinical biochemistry and nutrition indicated that unsaturated fatty acids can be used to alleviate diseases.  Inflammatory, depending on their immune characteristics, the results showed that adding these acids to a diet rich in olive oil, sunflower oil, or hydrogenated coconut oil may play an important role as a modifying agent for immune cell functions.





 Sunflower seeds are also a source of vitamin E, which acts as an antioxidant, combats free radicals, and may improve immune function.  Ginger: The antioxidants and other nutrients present in ginger can help reduce or mitigate the risk of infections and various types of infections, and a laboratory study conducted on mice and published in the Journal of Ethnopharmacology in 2006 indicated that the volatile oil of ginger affects both  Cell-mediated immunity, and non-specific proliferation of T lymphocytes,





 This may have beneficial effects in a number of health conditions, such as chronic infections and autoimmune diseases.  Turmeric: Turmeric has strong antimicrobial and antioxidant activities, thus reducing the ability of microbes and viruses to reproduce, while increasing the ability of the immune system to fight infection and enhance the body's immunity, and a review published in the Journal of clinical immunology in 2007 showed that curcumin  );  It is the compound that gives turmeric its yellow or orange color and is a powerful immune factor that can modify the activation of T cells and B cells (in English: B cell).





 Macrophages, Neutrophils, natural killer cells, and Dendritic cells. It can also help reduce the expression of some inflammatory cytokines, while enhancing the antibody response within the body.  .





 Kiwi: kiwis contain good amounts of vitamin C, carotenoids, polyphenols, and dietary fibers, which are all essential and beneficial elements for the immune system, and a preliminary study conducted on mice indicated and published in the Journal of Food and Agricultural Immunology in general.  2008 indicated that kiwi extract has the ability to enhance both innate and acquired immune markers;  It helped enhance gut mucosal responses, antibodies, and the interferon-cytokine, with significantly increased natural killer cell activity.





 Cocoa:




 Cocoa is one of the foods relatively rich in polyphenols, which makes it a powerful antioxidant, and it positively affects the immune system, particularly in the innate inflammatory response and the adaptive, total and intestinal immune response. A preliminary study on mice and published in Frontiers in Pharmacology in 2013 indicated  However, the cocoa-containing diet produced beneficial changes in the formation of lymphocytes found in secondary lymphoid tissue as well as the cytokines secreted by T cells, and more studies are needed to confirm its effect.




 Honey:




 Honey is a natural antioxidant.  As it contributes to improving antioxidant responses, anti-inflammatory, anti-mutagenic, and immune regulation within the body, and it has been shown that honey affects the communication pathways of cells and the exchange of signals between them, and molecular targets within the body, such as stimulating the enzyme caspase in cell death  Apoptosis, stimulating multiple types of immune cells, inhibiting cell proliferation, stopping the cell cycle, inhibition of lipoprotein oxidation, and many others.  Papaya: A preliminary study on mice, published in Acta informatica medica in 2012, indicated that daily intake of papaya extract significantly helped reduce oxidative stress and improve immune function dependent on a number of antibodies, which decreased in the study as a result of mice exposure to acrylamide.  English: Acrylamide).





 General tips to strengthen the immune system:




 Choosing a healthy lifestyle and following healthy lifestyle strategies is the best step to maintaining the strength and health of the immune system, and the following points show general tips for strengthening the immune system:




 *Quit Smoking.  Eat a diet rich in vegetables and fruits.  Avoid high-sugar foods and drinks.  As it causes the immune cells that attack the bacteria to be reduced for at least a few hours after eating it.  Exercising regularly for 30 minutes, which helps the immune system to fight infection,





 * It improves sleep.  Maintain a healthy weight.  Getting enough sleep, which ranges from 7 to 9 hours for adults, when not getting enough sleep can cause high levels of stress hormones and inflammation in the body.  Reducing stress that causes high stress hormones and decreased immune responses.  Wash your hands regularly, and cook meat well to avoid infection.  Stay away from drinking alcohol.




 Common questions about foods that strengthen immunity:




 * Is there a vitamin that strengthens immunity? There are many foods that contain vitamins that contribute to strengthening the immune system, some of which were mentioned previously, and eating fruits and vegetables on a daily basis is linked to providing the body with essential vitamins necessary for the functions of the immune system.  Can the immune system be strengthened with herbs Herbs have properties that help strengthen the immune system, and some scientific research has indicated that this effect is due to their content of compounds that may enhance immunity.




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