Fight Against Viruses! Boost Your Immune System Through Food💪

【Fight Against Viruses! Boost Your Immune System Through Food💪】

f:id:piggyinkitchen:20200424153623j:plain

Do you get sick too often?
If the answer is yes, then maybe your immune system has lowered.

Recent covid-19 pandemic has been threatening all of us in the world since last December, but how have you dealing with it?

Although some of you might have suffered from it already, I want to share some　beneficial tips for all of you guys to improve your immune system to fight against viruses, not only coronavirus!

WHAT IS IMMUNE SYSTEM?
Immune system is one of the most important functions in the body to protect against diseases, targeting and attacking invaders which aren't supposed to come into your body.
There're 2 classifications in the immune system:

1. Innate Immune System
Innate immune system is non-specific and the first defense against foreigners such as viruses, bacteria, pathogens and parasites, happening all the time. Even right now. This system basically prevents illness.

2. Adaptive Immune System
On the other hand, adaptive immune system is the second attack against the specific foreigners that happens when the innate immune system fails. Apaptive immune system can recognize them and specifically attack them because of memory B cells and Helper T cells which stimulate growth and differentiation of B cells.
You've probably experienced fever, cough, cold, vomit, headache and so on. These are all symptoms occurred when your innate system failed and your adaptive immune system is attacking invaders.

WHAT HAPPENS WHEN IMMUNE SYSTEM IS LOW?
When you get cold or flu, most of people would think "My immune system is getting low so I got sick". It is one of the symptoms when the immune system isn't functioning well. Then what are other symptoms that you might have due to your weakened immune system?

Feeling fatigue
Digestive issues*
Frequently catching infections (ex. sinus infections)
Skin problems (ex. rashes, pimples, herpes, mouth sore)
Allergies (ex. hey fever, seasonal allergies)
Slow to heal wounds**

*Since the majority of the immune system is located in the digestive tract, you may feel uncomfortable in your stomach and intestines, having diarrhea, gas and bloating when your immune system lowers.
**When your immune system works slow, then your wounds get healed slow as well because the healing process occurs with healthy immune cells to regenerate new skin.

HOW CAN WE BOOST IMMUNE SYSTEM?
I made a list of how you can improve your immune system so you can prevent from getting infections or other symptoms that I mentioned above.

HOW TO BOOST IMMUNE SYSTEM

Do exercise regulary
Sleep enough
Don't drink excessively
Don't smoke excessvely
Lower stress levels
Eat balanced diet with lots of vegetables and fruits!
Add immune boosintg foods into your meals!

Healthy lifestyle is the key to maintain your immunity!

WHAT ARE IMMUNE BOOSTING FOODS?
1. Fermented foods!
Increase beneficial bacteria (probiotics) in the gut where almost over 70% of the immune system is located in. Probiotics play a huge role in the body, not only helping digetstion, but also helping overall health in any aspects like physical, mental and emotional. Since the immune system could be affected by stress and reduced good bacteria in the gut, you want to keep your digestive tracts as healthy as possible by feeding your body with fermented foods!
"Healthy Gut = Healthy You"

Ex) sauerkraut, kombucha, Koji salt, amazake, plant-based yogurt, miso, tempeh, vegan kimchi

2. Green Leafy Vegetables
Because green leafy vegetables are rich in antioxidants and micronutrients, such as vitamin A, C, D, E and folate, eating green vegetables support your immune system.

Ex) spinach, kale, swiss chard, beet greens, arugula, bok choy, romaine lettuce

3. Red Bell Peppers
High in vitamin C which is a powerful antioxidant. Vitamin C boosts the immune system by stimulating interferon and antibody production. Necessary for healing illness.

4. Citrus Fruits
High in vitamin C and B vitamins, and they have great antioxidant effects.

Ex) lemon, orange, mandarines, limes, grapefruits,

5. Sweet potato
Great source of vitamin A (beta carotene) and C which support immune function and the skin, lungs, GI tracts to integrate.

6. Carrots
Great source of vitamin A (beta carotene) and vitamin B6. B6 in carrots maintain the number of white blood cells which fight infections.

7. Zinc rich foods
Zinc has been considered to help regulate the function of thymus and the white blood cells, disturb foreigners from reaching deep into the body, and inhibits the growth of viruses. In addition, zinc is necessary to synthesize vitamin A which is antioxidant and supports immune system.

Ex) beans, chickpeas, lentils, pumpking seeds, flax seeds, sunflower seeds, mushrooms, ginger

+ herbal teas!
what I regularly use as natural medicine is herbs! I love herbs! It's so natural and promotes your health. Most of time I make a cup of tea with herbs that work for me to maintain my health, such as lemon balm, nettle and passionflower.

There are so many medicinal herbs that you can drink as immune boosters!
Here is some examples:

Astragalus
Echinacea
Oregon Grape
Oregano
Calendula
Elder Flower/Berry
Medicinal Mushrooms: Reishi, Shiitake, Maitake, Turkey Tails, Cordyceps, Chaga

I personally like echinacea and elder flower for my immune system. Whenever I get sick or feel like I'm getting sick with light symptoms, I drink 3 cups of tea with these herbs per day and it works every time!
So if you've never tried medicinal herbs before, I guess now is the time to consider taking some herbs with your health professionals :)

I hope you now understand how important it is to align your lifestyle to a healthy side, and how foods can affect your overall health and can improve your immune system.

Let's fight against viruses by eating immune boosting foods as well as medicinal herbs!

If any questions, please feel free to leave me a comment or directly contact me anytime! I'm happy to help you out!

Thank you,

-piggyinkitchen-

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