What ingredient helps to strengthen the body's defense against colds?
This article will answer a common question asked by many people who are health conscious: Which ingredient strengthens the body's defence against colds? This article will explain why you should focus on these ingredients and how to include them in your diet. We'll also provide some examples. You should be able to understand not only what foods boost immunity, but why.
What are the ingredients that boost immunity?
Especially during the cold and flu seasons, it is important to strengthen your body's defence system. The immune system protects us from viruses and bacteria. Certain nutrients enhance the function of our immune system. These nutrients are good for your immune system and can reduce the likelihood of getting sick. If you get a cold they will help to speed recovery.
A study in the British Journal of Nutrition found that a healthy intake of vitamin C, D and E along with zinc is linked to reduced respiratory infection risk.
Getting Started
Nutrition is not a "one-size-fits all" approach. There are general guidelines that can be followed, even though everyone's needs vary. World Health Organization (WHO) recommends eating a healthy diet that is high in vegetables and fruits, as well as lean protein, whole grains and healthy fats.
The American Journal of Clinical Nutrition published a study that suggests probiotics in fermented food may also support immune and gut function.
Immune boosting ingredients
- Citrus fruits: These are rich in vitamin C which has been shown to boost the production of blood white cells.
- Broccoli is a great source of vitamins A, C and E as well as fibre.
- Garlic: Garlic has immune-boosting qualities due to its concentration of compounds containing sulfur.
- Ginger helps reduce inflammation and can boost the immune system.
- Spinach is rich in antioxidants and vitamin C.
- Almonds are a great source of vitamin E which helps maintain a strong immune system.
- Turmeric is known for its anti-inflammatory properties, but it also has the ability to boost your immune system.
- Green tea is a powerful antioxidant that's rich in flavonoids.
- Papaya contains potassium, magnesium and folate. These nutrients are good for your health.
- Vitamin B-6 is abundant in chicken, and it plays an important role in chemical reactions in the human body. This vitamin is also essential for the production of healthy and new red blood cells.
Other Tips
It's important to keep a healthy lifestyle in addition to eating these foods. A strong immune system is dependent on regular physical activity, sufficient sleep and stress management. Harvard Health Publishing says that staying hydrated is important to keep mucosal membranes of the lungs moist. This can reduce your susceptibility for infections.
Conclusion
By boosting your immune system, a variety of foods can strengthen the body’s natural defenses against colds. A diet high in vegetables, fruits, whole grains and lean protein, combined with a healthy lifestyle can enhance the body's defenses. It's important to remember that it is not just about one ingredient, but rather a mixture of nutrients which work in concert to boost your immunity.
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