Posts
Immunity
What is immunity?
why is it important?
Immunity is the shield of your body and protects you from diseases. This immune system protects you by fighting against the changes in harmful substances, germs and cells present in the body.
The immune system is made up of a combination of certain organs, cells and proteins of the body and this is the first link to your body's defenses.
◇It fights with viruses, bacteria, parasites and many pathogenic bacteria and helps to remove them from the body.
◇It helps in identifying and neutralizing harmful substances present in the environment which are harmful to the body.
◇It fights with those changes in the body that can cause diseases in the future.
Recurrent infection or allergies
If you feel that you are sick more often than others, complain of a cold, cough, sore throat or skin rashes, then it is very possible that it is due to your immune system. Candida test positive, frequent UTI, diarrhea, gingivitis, mouth sores, etc. are also symptoms of poor immunity.
Some people get sick just as the weather changes. This may be due to lower body temperature. The normal oral body temperature is 36.3 degrees for a strong immune system. Should not be below Because cold viruses survive at 33 degrees. Exercising daily can increase your body temperature and immunity. Also, hot spices like garlic, ginger, cinnamon cloves, etc.
If you have no fever
When the body should come with fever, it does not come, it means that your immunity is weak. With fever, the body fights against diseases and most of us eat fever medicine so that the fever does not work for us in a positive way. If you have not had fever for many years after infection, then it is also a symptom of weak immunity.
Vitamin D deficiency
Vitamin D enhances immunity and is lacking in most people. If there is a lack of vitamin D in your blood report, then you should make every effort to correct its level. Apart from this, persistent fatigue, sluggishness or wounds that do not heal for a long time, sleeplessness, depression and dark circles are also a sign of weak immunity.
Weak Immunity
If you do not make time for yourself from your routine, then your immunity may be weak. By working all the time or having a busy life, a person becomes a victim of stress, which can have a direct effect on our immune system.
- To increase immunity, your food is most important. Healthy food can help boost your immune system. A diet rich in refined carbs, sugar and salt can weaken the immune system.
- Consumption of tobacco is harmful to health. Tobacco is a lethal product that can cause cancer. Consumption of tobacco in any form can cause respiratory problems. Consumption of tobacco reduces our body's ability to fight infections. Smoking not only spoils our lungs, but its consumption can also weaken our immunity.
Symptoms of weak immunity: -
The first and fundamental sign or symptom of a weak immune system is that the person will be highly sensitive to any kind of infection. People who have weak immunity or immunity are at a significantly higher risk of infection and diseases than others and also severe infections that are difficult to treat. Not only this, people with weak immunity are also prone to infections that can never happen to people with strong immune systems.
The types of infections that people with poor immunity are usually at risk of are:
Pneumonia
Meningitis
Bronchitis
Skin infection
Such infections recur frequently in a person with a weak immunity. Apart from this, people with weak immune system can also have these problems:
Autoimmune diseases (autoimmune diseases)
Inflammation (swelling and irritation) in internal organs
Blood related diseases or irregularities such as anemia
Digestive diseases like - loss of appetite, diarrhea, stomach cramps etc.
Developmental delays and problems in newborns and children
Apart from these symptoms, there are some warning signs that indicate that your immune system is weak:
Stress level too high
According to the report of the American Psychological Association, if a person is under stress or stress for a long time, then his immune system weakens. This is because stress reduces the body's lymphocytes (white blood cells) that help fight infections. The lower the person's lymphocyte level, the higher the risk of infection and diseases.
If you have a cold all the time
It is normal for a normal adult person to have a cold, cold, runny nose, sneeze 2 to 3 times a year and most people are completely cured in 7 to 10 days. But if you have a problem of frequent colds and colds and this problem is not corrected without taking medicines, then it is a sign that your immune system is weak.
Stomach problems
If a person regularly has diarrhea, stomach gas or constipation, it can also be a sign of a weak or inefficient immune system. According to research, 70 percent of our immune system is located in the digestive system. In this case, the good bacteria and microorganisms present in the digestive system help in protecting the gut from infection.
It takes longer to heal
As soon as you are hurt, scratched or have a wound due to burns, then your skin immediately starts to control damage. This whole process of healing of the wound depends on the healthy cells of the immune system. But if your immune system is weak then your skin will not be able to form new skin and it will take more time to heal the wound.
Feeling tired all the time
If you feel tired and stretched all the time even after getting enough sleep, then it can also be a warning sign of a weak immune system. This is because when your immune system is struggling for work, the energy level of the body also decreases.
reason:-
The most important part of the immune system is to know about white blood cells. According to the National Institute of Allergy and Infectious Diseases (niaid), white blood cells always patrol in the blood and most of the time search for external invaders to protect the body from them.
But there are many diseases that affect the functioning of white blood cells. These diseases or disorders can be mild or severe, such as:
HIV
Cancer
Malnutrition
viral hepatitis
Diabetes
Autoimmune diseases such as lupus and rheumatoid arthritis also weaken the immunsystem. Apart from this, there are some medicines which weaken your ability to fight diseases and immune system. They are drugs - corticosteroids, chemotherapy drugs and biologics used to fight inflammation in the body.
Increasing age also causes the weakening of the immune system
Not only this, your growing age also makes the immune system weak because the immune system's ability to respond decreases over time, due to which the elderly are more at risk of infection and diseases. Although the exact cause of this has not been known, but scientists believe that this happens because of the lack of T cells in the body, because the thymus produces fewer T cells to fight infection as it ages.
Is your immunity ready for monsoon: -
Due to some reasons like temperature fluctuations, polluted water, diseases spread rapidly in the monsoon.This is the time when your immunity or inner strength becomes a little weak. Due to this, many types of stomach problems and some monsoon diseases can occur. To stay healthy and fit in this season, it is very important to strengthen your immunity.
Research suggests that eating the right foods that are rich in nutrients helps to increase immunity. Micronutrients like proteins, -3 fatty acids and vitamins C and D are helpful in increasing immunity. Adopt such food items that you will find in this micronutrient
Does your food oil have immunity enhancing nutrients?
Eating oil in the kitchen is one of the most important ingredients of any dish. That is why choosing balanced oil is equally important. The right oil can help keep us healthy and it is also important that it retains the true taste of your food.
We all know that nutrients like vitamins A, B, C, D, E and omega 3 help in increasing the immunity of the body which is very important for our healthy life.
Some of these nutrients are naturally present in the oil and some can be added. Just as you have adopted good habits and made small changes in life to maintain good health, just as the time has come that You should choose an oil that contains essential nutrients that can help keep your family healthy.
Increase Immunity Power:
Diet: The body itself develops immunity. All such things that come in healthy food should be taken. With their help, the body becomes capable to develop its own resistance.
Some natural foods to increase immunity: -
Garlic
curd
turmeric
Almond
Flaxseed
Green tea
Spices and herbs
Cinnamon
Green tea
Curd increases disease resistance:
Eating yogurt increases your immunity, activates the bali cells, makes your body's immune system stronger and stronger, so that you do not get infection quickly and you are protected from many diseases.
The bacteria present in curd increases the ability to fight against the germs inside our body and small germs nearby. Eating curd causes quickness in the body and keeps many diseases away.
You will be surprised to know that by eating only one teaspoon of curd daily, the immunity can be increased. Because the good bacteria present in it are very beneficial for strengthening our immune system.
Benefits of garlic:-
Garlic is considered one of the foods that increase our immunity. Garlic is an antioxidant-rich element that gives our body the power to fight many types of diseases.Apart from this, garlic contains an element called Allison which gives the body the power to fight many types of infections and bacteria. Using garlic, protects against diseases like ulcers and cancer.
During World War I, raw garlic juice was used as an antiseptic on wounds and helped save thousands of lives. It has been used as a treatment for a long time.
For many years, it has been suggested that garlic can help with a variety of medical problems including heart disease, high cholesterol, colds, and flu. The reason for this is that garlic contains allicin which has a distinct smell.
Garlic is a good source of vitamin C, B6 and minerals like selenium and manganese. All these vitamins and minerals help to enhance the immune system and also improve the absorption of the mineral.
In addition, garlic has antioxidant and anti-biotic properties that strengthen the body's ability to fight against diseases
Cinnamon:-
The anti-oxidant present in cinnamon prevents blood clotting and helps prevent harmful bacteria from growing. Cinnamon also controls blood sugar, blood pressure and cholesterol.
Spices and Herbs: -
The antioxidants present in black pepper, fenugreek seeds, turmeric, ginger-garlic, cinnamon, cardamom, cloves, oregano increase the body's ability to fight against diseases. These can be used on tea, decoction, chutney, salad and other methods.
Flaxseed:-
Flaxseed is a very good immunity booster for our body. It has many properties to keep the body healthy. Regular consumption of flaxseed gets rid of many types of diseases.Flaxseed contains alpha linolenic acid, omega 3 and fatty acids which increase the immunity of our body.
Green Tea: -
Green tea is rich in anti-oxidant properties, so it is used to increase the body's immunity, reduce weight and obesity.It contains polyphenol which makes the body strong to fight against diseases as well as reduces inflammation. Along with this, it also helps the digestive system and brain to function properly.
turmeric:-
Turmeric is full of anti-oxidant properties, hence it is called a good immunity system booster. Turmeric works to purify the blood and improve the color and appearance of the body. Due to the properties present in turmeric, it can help the body from cancer to Alzheimer's.Apart from this, an element called curcumin in turmeric controls the level of sugar in the blood of the body, so that the metabolism of glucose can be maintained and individuals can avoid diseases like diabetes.
Drinkable item:-
Turmeric milk is also called Golden Milk or try taking turmeric tea with your meal. Apart from this, you can add any other spices along with green tea (cloves, black pepper, cardamom, ginger). This will allow you to consume two nutrients simultaneously. The flavonoids present in these spices are very beneficial in boosting your immunity system.
Vitamins and nutrients that strengthen immunity: - As our age increases, the risk of infection also increases. This happens due to the weakening of our immune system due to various reasons.The biggest reason for all this is not getting proper nutrition.
So what is the right nutrition for us? The answer is nutrients like: Vitamin A, C, D, E, B2, B6 and B12, Zinc, Omega 3, Folic Acid and Iron.This is necessary to increase the immunity of our body against infection and to reduce the time it takes us to recover when we fall ill.
Our daily diet provides many nutrients to the body. But they are not enough.To get the maximum nutrients from every meal, you need to make sure that everything you eat is made up of the right ingredient.
Vitamin A: - Help to improve immune response.
Vitamin C: - Help in fighting cold and cough.
Help to fight vitamin D infection.
Vitamin E helps to increase immunity.
Omega 3 helps in creating healthy immune system.
Does India's adult suffer from vitamin C deficiency?
3 out of every 4 elderly people in India are deficient in vitamin C due to poor eating habits and lifestyle, it was found with experts from Arvind Eye Hospital (Puducherry) and AIIMS (New Delhi), London School of Hygiene and Tropical In a study by Professor Acetrad Fletcher of Medicine.That is, more than 75% of our elders are suffering from vitamin C deficiency. Given the difficult time we are facing today, it is more important than ever that we should make vitamin C in our daily diet which helps in immunity. Help to increase.
Benefits of Vitamin C: -
◇Vitamin C is a powerful anti-oxidant, which helps the body fight many diseases.
◇It fights many diseases like common cold and cough.
◇Vitamin C helps to flush out toxins from our body, relaxing the nerves and regulates blood pressure.
It plays a very important role in reducing bad cholesterol. Which is known for many diseases of the heart.
Reduces uric acid levels, reduces inflammation and even reduces the risk of gout.
Helps improve absorption of iron.
Protects memory and improves thinking ability.
Measures to stay fit: -
(1) Use healthy food and food ingredients.
(2) Eat well-fried vegetables.
(3) To increase your metabolism, try to eat food in 5 small portions a day.
(4) Use of local ingredients in food.
(5) Use honey etc. instead of sugar.
(6) Improve your health by dancing, walking or cycling.
(7) Have better sleep, meditate or do yoga.
(8) Make small changes in your life which is the basis of healthy living.
Exercise for immune system:-
Exercise is very important for a healthy lifestyle. It helps in fighting against heart, blood pressure, body weight and various types of diseases.But is it beneficial to increase your immunity in a natural way? So let us tell you that just as diet contributes to our health, exercise also helps in increasing immunity.Exercise helps to reduce the level of stress hormones, cortisol, which reduces the immune system when it is high in the body. It can be controlled by exercise,
For this:-
(1) 30 minute fast walk or run
(2) cycling or trekking
(3) playing with children
(4) Aerobics or Zumba
(5) dance
(6) Yoga
Add these nutrient to improve your immunity in your diet:-
We can strengthen our immune system by including certain nutrients in our food.
Vitamin A & E: - Vitamin A & E is a type of powerful anti-oxidant that prevents inflammation and increases the fighting cells in the body.
Vitamin A: -
(1) Vegetables such as: -Gajar, yellow and red capsicum, pumpkin, sweet potato
(2) Fruits like: -Am, Apricot, Orange, Papaya, Melon, Grapefruit
(3) Dairy products like: - Milk and milk products like cheese, curd etc.
Vitamin E: -
(1) Apricot, Kiwi, Almond, Groundnut, Hazelnut, Chilgoge, Olive, Sunflower Seeds, Pumpkin Seeds
(2) Vegetable oils like wheat germ oil, sunflower oil, soybean oil and almond oil
(3) mustard and turnip greens, broccoli, pumpkin
Vitamin D: -Vitamin D is beneficial in preventing viral infections and respiratory infections. Take it for: -
Mushroom
Vitamin D foods
the sunlight
Iron: -
Iron deficiency leads to immunocompromise,Due to which there is a lack of immunity. So keep plenty of iron in your food. For this, take these food items: -
(1) low-fat meat or chicken
(2) Spinach, broccoli, lettuce
(3) Whole Grains, Beans, Peas, Bean Sprouts
(4) Use an iron vessel for cooking.
Selenium: -
The antioxidants present in it protect the body from the effects of free radicals and protect the body from infection with diseases. For these, consume these food items: -
(1) Tuna Fish, Shrimp, Chicken
(2) Banana
(3) Rice, whole wheat bread or bread
(4) Chia Seeds
Zinc: -
It helps to increase white blood cells, which protect against infection. Eat for: -
(1) Seafood like: - Crab, Oyster, Shrimp
(2) Red meat, chicken and egg
(3) Milk and milk products
(4) Chole and other beans
(5) Nuts and seeds like: - almonds, peanuts, chilgoge, sesame seeds, pumpkin seeds
Probiotic: -
Probiotic means gut bacteria, these are the bacteria that help to keep the digestive system strong and boost the immune system.
For probiotics, you should:
(1) Dairy based products: - milk, curd, cheese, milk powder, buttermilk, yakulat, kafir,
(2) Soya milk and its products
(3) Kimchi, cereals containing probiotics and nutrition bars
Omega 3: -
They make probiotics effective,So that our stomach is healthy and the immune system can become stronger.
For this:-
(1) fish oil
(2) Chia seeds, flax seeds and walnuts
(3) Omega-3 photoerated grains, juices, milk and soy drinks.
Immunity power
Immunity system meaning
Immune system kamjor hone ke Lakshan
Immunity booster
Immunity booster drink
Immunity booster foods
Immunity system Kaise majboot kare
Exercise for immune system
What is immunity?
why is it important?
Immunity is the shield of your body and protects you from diseases. This immune system protects you by fighting against the changes in harmful substances, germs and cells present in the body.
The immune system is made up of a combination of certain organs, cells and proteins of the body and this is the first link to your body's defenses.
◇It fights with viruses, bacteria, parasites and many pathogenic bacteria and helps to remove them from the body.
◇It helps in identifying and neutralizing harmful substances present in the environment which are harmful to the body.
◇It fights with those changes in the body that can cause diseases in the future.
Recurrent infection or allergies
If you feel that you are sick more often than others, complain of a cold, cough, sore throat or skin rashes, then it is very possible that it is due to your immune system. Candida test positive, frequent UTI, diarrhea, gingivitis, mouth sores, etc. are also symptoms of poor immunity.
Some people get sick just as the weather changes. This may be due to lower body temperature. The normal oral body temperature is 36.3 degrees for a strong immune system. Should not be below Because cold viruses survive at 33 degrees. Exercising daily can increase your body temperature and immunity. Also, hot spices like garlic, ginger, cinnamon cloves, etc.
If you have no fever
When the body should come with fever, it does not come, it means that your immunity is weak. With fever, the body fights against diseases and most of us eat fever medicine so that the fever does not work for us in a positive way. If you have not had fever for many years after infection, then it is also a symptom of weak immunity.
Vitamin D deficiency
Vitamin D enhances immunity and is lacking in most people. If there is a lack of vitamin D in your blood report, then you should make every effort to correct its level. Apart from this, persistent fatigue, sluggishness or wounds that do not heal for a long time, sleeplessness, depression and dark circles are also a sign of weak immunity.
Weak Immunity
If you do not make time for yourself from your routine, then your immunity may be weak. By working all the time or having a busy life, a person becomes a victim of stress, which can have a direct effect on our immune system.
- To increase immunity, your food is most important. Healthy food can help boost your immune system. A diet rich in refined carbs, sugar and salt can weaken the immune system.
- Consumption of tobacco is harmful to health. Tobacco is a lethal product that can cause cancer. Consumption of tobacco in any form can cause respiratory problems. Consumption of tobacco reduces our body's ability to fight infections. Smoking not only spoils our lungs, but its consumption can also weaken our immunity.
Symptoms of weak immunity: -
The first and fundamental sign or symptom of a weak immune system is that the person will be highly sensitive to any kind of infection. People who have weak immunity or immunity are at a significantly higher risk of infection and diseases than others and also severe infections that are difficult to treat. Not only this, people with weak immunity are also prone to infections that can never happen to people with strong immune systems.
The types of infections that people with poor immunity are usually at risk of are:
Pneumonia
Meningitis
Bronchitis
Skin infection
Such infections recur frequently in a person with a weak immunity. Apart from this, people with weak immune system can also have these problems:
Autoimmune diseases (autoimmune diseases)
Inflammation (swelling and irritation) in internal organs
Blood related diseases or irregularities such as anemia
Digestive diseases like - loss of appetite, diarrhea, stomach cramps etc.
Developmental delays and problems in newborns and children
Apart from these symptoms, there are some warning signs that indicate that your immune system is weak:
Stress level too high
According to the report of the American Psychological Association, if a person is under stress or stress for a long time, then his immune system weakens. This is because stress reduces the body's lymphocytes (white blood cells) that help fight infections. The lower the person's lymphocyte level, the higher the risk of infection and diseases.
If you have a cold all the time
It is normal for a normal adult person to have a cold, cold, runny nose, sneeze 2 to 3 times a year and most people are completely cured in 7 to 10 days. But if you have a problem of frequent colds and colds and this problem is not corrected without taking medicines, then it is a sign that your immune system is weak.
Stomach problems
If a person regularly has diarrhea, stomach gas or constipation, it can also be a sign of a weak or inefficient immune system. According to research, 70 percent of our immune system is located in the digestive system. In this case, the good bacteria and microorganisms present in the digestive system help in protecting the gut from infection.
It takes longer to heal
As soon as you are hurt, scratched or have a wound due to burns, then your skin immediately starts to control damage. This whole process of healing of the wound depends on the healthy cells of the immune system. But if your immune system is weak then your skin will not be able to form new skin and it will take more time to heal the wound.
Feeling tired all the time
If you feel tired and stretched all the time even after getting enough sleep, then it can also be a warning sign of a weak immune system. This is because when your immune system is struggling for work, the energy level of the body also decreases.
reason:-
The most important part of the immune system is to know about white blood cells. According to the National Institute of Allergy and Infectious Diseases (niaid), white blood cells always patrol in the blood and most of the time search for external invaders to protect the body from them.
But there are many diseases that affect the functioning of white blood cells. These diseases or disorders can be mild or severe, such as:
HIV
Cancer
Malnutrition
viral hepatitis
Diabetes
Autoimmune diseases such as lupus and rheumatoid arthritis also weaken the immunsystem. Apart from this, there are some medicines which weaken your ability to fight diseases and immune system. They are drugs - corticosteroids, chemotherapy drugs and biologics used to fight inflammation in the body.
Increasing age also causes the weakening of the immune system
Not only this, your growing age also makes the immune system weak because the immune system's ability to respond decreases over time, due to which the elderly are more at risk of infection and diseases. Although the exact cause of this has not been known, but scientists believe that this happens because of the lack of T cells in the body, because the thymus produces fewer T cells to fight infection as it ages.
Is your immunity ready for monsoon: -
Due to some reasons like temperature fluctuations, polluted water, diseases spread rapidly in the monsoon.This is the time when your immunity or inner strength becomes a little weak. Due to this, many types of stomach problems and some monsoon diseases can occur. To stay healthy and fit in this season, it is very important to strengthen your immunity.
Research suggests that eating the right foods that are rich in nutrients helps to increase immunity. Micronutrients like proteins, -3 fatty acids and vitamins C and D are helpful in increasing immunity. Adopt such food items that you will find in this micronutrient
Does your food oil have immunity enhancing nutrients?
Eating oil in the kitchen is one of the most important ingredients of any dish. That is why choosing balanced oil is equally important. The right oil can help keep us healthy and it is also important that it retains the true taste of your food.
We all know that nutrients like vitamins A, B, C, D, E and omega 3 help in increasing the immunity of the body which is very important for our healthy life.
Some of these nutrients are naturally present in the oil and some can be added. Just as you have adopted good habits and made small changes in life to maintain good health, just as the time has come that You should choose an oil that contains essential nutrients that can help keep your family healthy.
Increase Immunity Power:
Diet: The body itself develops immunity. All such things that come in healthy food should be taken. With their help, the body becomes capable to develop its own resistance.
Some natural foods to increase immunity: -
Garlic
curd
turmeric
Almond
Flaxseed
Green tea
Spices and herbs
Cinnamon
Green tea
Curd increases disease resistance:
Eating yogurt increases your immunity, activates the bali cells, makes your body's immune system stronger and stronger, so that you do not get infection quickly and you are protected from many diseases.
The bacteria present in curd increases the ability to fight against the germs inside our body and small germs nearby. Eating curd causes quickness in the body and keeps many diseases away.
You will be surprised to know that by eating only one teaspoon of curd daily, the immunity can be increased. Because the good bacteria present in it are very beneficial for strengthening our immune system.
Benefits of garlic:-
Garlic is considered one of the foods that increase our immunity. Garlic is an antioxidant-rich element that gives our body the power to fight many types of diseases.Apart from this, garlic contains an element called Allison which gives the body the power to fight many types of infections and bacteria. Using garlic, protects against diseases like ulcers and cancer.
During World War I, raw garlic juice was used as an antiseptic on wounds and helped save thousands of lives. It has been used as a treatment for a long time.
For many years, it has been suggested that garlic can help with a variety of medical problems including heart disease, high cholesterol, colds, and flu. The reason for this is that garlic contains allicin which has a distinct smell.
Garlic is a good source of vitamin C, B6 and minerals like selenium and manganese. All these vitamins and minerals help to enhance the immune system and also improve the absorption of the mineral.
In addition, garlic has antioxidant and anti-biotic properties that strengthen the body's ability to fight against diseases
Cinnamon:-
The anti-oxidant present in cinnamon prevents blood clotting and helps prevent harmful bacteria from growing. Cinnamon also controls blood sugar, blood pressure and cholesterol.
Spices and Herbs: -
The antioxidants present in black pepper, fenugreek seeds, turmeric, ginger-garlic, cinnamon, cardamom, cloves, oregano increase the body's ability to fight against diseases. These can be used on tea, decoction, chutney, salad and other methods.
Flaxseed:-
Flaxseed is a very good immunity booster for our body. It has many properties to keep the body healthy. Regular consumption of flaxseed gets rid of many types of diseases.Flaxseed contains alpha linolenic acid, omega 3 and fatty acids which increase the immunity of our body.
Green Tea: -
Green tea is rich in anti-oxidant properties, so it is used to increase the body's immunity, reduce weight and obesity.It contains polyphenol which makes the body strong to fight against diseases as well as reduces inflammation. Along with this, it also helps the digestive system and brain to function properly.
turmeric:-
Turmeric is full of anti-oxidant properties, hence it is called a good immunity system booster. Turmeric works to purify the blood and improve the color and appearance of the body. Due to the properties present in turmeric, it can help the body from cancer to Alzheimer's.Apart from this, an element called curcumin in turmeric controls the level of sugar in the blood of the body, so that the metabolism of glucose can be maintained and individuals can avoid diseases like diabetes.
Drinkable item:-
Turmeric milk is also called Golden Milk or try taking turmeric tea with your meal. Apart from this, you can add any other spices along with green tea (cloves, black pepper, cardamom, ginger). This will allow you to consume two nutrients simultaneously. The flavonoids present in these spices are very beneficial in boosting your immunity system.
Vitamins and nutrients that strengthen immunity: - As our age increases, the risk of infection also increases. This happens due to the weakening of our immune system due to various reasons.The biggest reason for all this is not getting proper nutrition.
So what is the right nutrition for us? The answer is nutrients like: Vitamin A, C, D, E, B2, B6 and B12, Zinc, Omega 3, Folic Acid and Iron.This is necessary to increase the immunity of our body against infection and to reduce the time it takes us to recover when we fall ill.
Our daily diet provides many nutrients to the body. But they are not enough.To get the maximum nutrients from every meal, you need to make sure that everything you eat is made up of the right ingredient.
Vitamin A: - Help to improve immune response.
Vitamin C: - Help in fighting cold and cough.
Help to fight vitamin D infection.
Vitamin E helps to increase immunity.
Omega 3 helps in creating healthy immune system.
Does India's adult suffer from vitamin C deficiency?
3 out of every 4 elderly people in India are deficient in vitamin C due to poor eating habits and lifestyle, it was found with experts from Arvind Eye Hospital (Puducherry) and AIIMS (New Delhi), London School of Hygiene and Tropical In a study by Professor Acetrad Fletcher of Medicine.That is, more than 75% of our elders are suffering from vitamin C deficiency. Given the difficult time we are facing today, it is more important than ever that we should make vitamin C in our daily diet which helps in immunity. Help to increase.
Benefits of Vitamin C: -
◇Vitamin C is a powerful anti-oxidant, which helps the body fight many diseases.
◇It fights many diseases like common cold and cough.
◇Vitamin C helps to flush out toxins from our body, relaxing the nerves and regulates blood pressure.
It plays a very important role in reducing bad cholesterol. Which is known for many diseases of the heart.
Reduces uric acid levels, reduces inflammation and even reduces the risk of gout.
Helps improve absorption of iron.
Protects memory and improves thinking ability.
Measures to stay fit: -
(1) Use healthy food and food ingredients.
(2) Eat well-fried vegetables.
(3) To increase your metabolism, try to eat food in 5 small portions a day.
(4) Use of local ingredients in food.
(5) Use honey etc. instead of sugar.
(6) Improve your health by dancing, walking or cycling.
(7) Have better sleep, meditate or do yoga.
(8) Make small changes in your life which is the basis of healthy living.
Exercise for immune system:-
Exercise is very important for a healthy lifestyle. It helps in fighting against heart, blood pressure, body weight and various types of diseases.But is it beneficial to increase your immunity in a natural way? So let us tell you that just as diet contributes to our health, exercise also helps in increasing immunity.Exercise helps to reduce the level of stress hormones, cortisol, which reduces the immune system when it is high in the body. It can be controlled by exercise,
For this:-
(1) 30 minute fast walk or run
(2) cycling or trekking
(3) playing with children
(4) Aerobics or Zumba
(5) dance
(6) Yoga
Add these nutrient to improve your immunity in your diet:-
We can strengthen our immune system by including certain nutrients in our food.
Vitamin A & E: - Vitamin A & E is a type of powerful anti-oxidant that prevents inflammation and increases the fighting cells in the body.
Vitamin A: -
(1) Vegetables such as: -Gajar, yellow and red capsicum, pumpkin, sweet potato
(2) Fruits like: -Am, Apricot, Orange, Papaya, Melon, Grapefruit
(3) Dairy products like: - Milk and milk products like cheese, curd etc.
Vitamin E: -
(1) Apricot, Kiwi, Almond, Groundnut, Hazelnut, Chilgoge, Olive, Sunflower Seeds, Pumpkin Seeds
(2) Vegetable oils like wheat germ oil, sunflower oil, soybean oil and almond oil
(3) mustard and turnip greens, broccoli, pumpkin
Vitamin D: -Vitamin D is beneficial in preventing viral infections and respiratory infections. Take it for: -
Mushroom
Vitamin D foods
the sunlight
Iron: -
Iron deficiency leads to immunocompromise,Due to which there is a lack of immunity. So keep plenty of iron in your food. For this, take these food items: -
(1) low-fat meat or chicken
(2) Spinach, broccoli, lettuce
(3) Whole Grains, Beans, Peas, Bean Sprouts
(4) Use an iron vessel for cooking.
Selenium: -
The antioxidants present in it protect the body from the effects of free radicals and protect the body from infection with diseases. For these, consume these food items: -
(1) Tuna Fish, Shrimp, Chicken
(2) Banana
(3) Rice, whole wheat bread or bread
(4) Chia Seeds
Zinc: -
It helps to increase white blood cells, which protect against infection. Eat for: -
(1) Seafood like: - Crab, Oyster, Shrimp
(2) Red meat, chicken and egg
(3) Milk and milk products
(4) Chole and other beans
(5) Nuts and seeds like: - almonds, peanuts, chilgoge, sesame seeds, pumpkin seeds
Probiotic: -
Probiotic means gut bacteria, these are the bacteria that help to keep the digestive system strong and boost the immune system.
For probiotics, you should:
(1) Dairy based products: - milk, curd, cheese, milk powder, buttermilk, yakulat, kafir,
(2) Soya milk and its products
(3) Kimchi, cereals containing probiotics and nutrition bars
Omega 3: -
They make probiotics effective,So that our stomach is healthy and the immune system can become stronger.
For this:-
(1) fish oil
(2) Chia seeds, flax seeds and walnuts
(3) Omega-3 photoerated grains, juices, milk and soy drinks.
Immunity power
Immunity system meaning
Immune system kamjor hone ke Lakshan
Immunity booster
Immunity booster drink
Immunity booster foods
Immunity system Kaise majboot kare
Exercise for immune system
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