10 Powerful Foods to Boost the Immune System Naturally When Sick

Table of Content
About the Immune System
Foods to Help Boost the Immune System
  • Citrus - For Continued Health and Immunity
  • Garlic - For Fighting Infections
  • Mushrooms - Defends against Cancer Cells
  • Ginger - Prevents Common Cold
  • Almonds - For Healthy Immune System
  • Spinach - For Infection Fighting Cells
  • Green Tea - For Fighting Germs in T cells
More foods to boost the Immune System
Some Effective Natural ways to boost the Immune System
  • Get Adequate Sleep
  • Regular Exercise
  • Avoid Alcohol and Tobacco
  • Catch some Sunlight

About the Immune System
The immune system is made up of cells, proteins, tissues and organs which helps to fight germs and keep the body healthy. It fights against any attack of bacteria, virus and parasites to the body. Without the immune system, the body is prone to disease and infections. The immune system is also regarded as the body's defense against organisms that invade the body systems.

The immune system is made up of cells, proteins, tissues and organs which helps to fight germs and keep the body healthy. It fights against any attack of bacteria, virus and parasites to the body. Without the immune system, the body is prone to disease and infections. The immune system is also regarded as the body's defense against organisms that invade the body systems. 

White blood cells which is also known as leukocytes monitor, detects any substance that may cause harm to the body. They circulate through the lymphatic and blood vessels and are stored in different places in the body such as spleen, bone marrow, thymus and lymph nodes.

There are two types of leukocyte namely, phagocytes and lymphocytes. Phagocytes are cells that absorb pathogens and eat up invading organisms. Neutrophil which is the most common type of phagocytes basically fights bacteria, while lymphocytes helps to recognize previous invaders when they attack again. Lymphocytes develop in the bone marrow and are of two types, the B lymphocyte, they produce antibodies and send defense and the T lymphocyte which destroys the invader. The T lymphocyte is particularly useful for fighting viruses.

The immune system becomes stronger in adulthood because it has been exposed to more pathogens and it's a more developed immunity. This is why children develop sickness than adults. However, the immune system can be improved by just eating right, regular exercise, getting adequate sleep, avoiding smoke and alcohol. We need vitamins and minerals to keep our immune system healthy, it is advisable to eat more vegetables, fruits and other foods that contains necessary nutrients.


Foods to Help Boost the Immune System
About the Immune System  Foods to Help Boost the Immune System  Citrus - For Continued Health and Immunity Garlic - For Fighting Infections Mushrooms - Defends against Cancer Cells Ginger - Prevents Common Cold Almonds - For Healthy Immune System Spinach - For Infection Fighting Cells Green Tea - For Fighting Germs in T cells More foods to boost the Immune System  Some Effective Natural ways to boost the Immune System   Get Adequate Sleep Regular Exercise Avoid Alcohol and Tobacco Catch some Sunlight

Citrus - For Continued Health and Immunity
Did you know that vitamin C is an essential nutrient that keeps the immune system running? It helps to increase resistance to infections in the body.
Did you know that vitamin C is an essential nutrient that keeps the immune system running? It helps to increase resistance to infections in the body. Most people take vitamin C only when they've caught a cold. The body does not produce or store vitamin C, that is why daily intake is recommended for continued health and immunity. Almost every citrus fruits are rich source of this vitamin such as paw-paw, oranges, grape fruit, limes, lemons, strawberries, ripe mangoes, pineapples and Indian gooseberries which is highest source of vitamin C.



Garlic - For Fighting Infections
Modern research has shown that garlic helps to lower bad LDL cholesterol, hypertension and prevent hardening of the arteries. Allicin which is a sulphur compound (Diallyl sulphides and Diallyl trisulphides) contained in garlic is valued in boosting the immune system.
Modern research have shown that garlic helps to lower bad LDL cholesterol, hypertension and prevent hardening of the arteries. Allicin which is a sulphur compound (Diallyl sulphides and Diallyl trisulphides) contained in garlic is valued in boosting the immune system. Allicin is responsible for the strong smell of garlic and it posses incredible healing properties. Garlic is very effective in treating common cold and flu, food poisoning and some other diseases.

Mushrooms - Defends against Cancer Cells
Regular consumption of mushrooms boosts the bodys immunity, studies have shown that certain mushrooms have potential benefits in fighting cancer, infection and autoimmune diseases. Mushrooms contains lentinan and eritabdenine, lentinan is a phytochemical that was found to boost the immune activity while eritabdenine appears to lower cholesterol excretion.
Regular consumption of mushrooms boosts the bodys immunity, studies have shown that certain mushrooms have potential benefits in fighting cancer, infection and autoimmune diseases. Mushrooms contains lentinan and eritabdenine, lentinan is a phytochemical that was found to boost the immune activity while eritabdenine appears to lower cholesterol excretion. Studies also shows that some other ingredients contained in shitake mushrooms helps to decrease the risk of heart disease and cancer. Mushrooms also contain zinc and potassium which will help lower high blood pressure.


Ginger - Prevents Common Cold
Just like vitamin C, ginger also helps to prevent common cold in early stage. It is packed with gingerol, a relative of capsaicin which gives chili peppers their distinctive heat. Ginger helps to reduce chronic pain and it also posses cholesterol lowering properties. Medical practitioners in India normally use ginger rhizomes in treating cholera, diarrhea, nausea, vomiting and indigestion.
Just like vitamin C, ginger helps to prevent common cold in early stage. It is packed with gingerol, a relative of capsaicin which gives chili peppers their distinctive heat. Ginger helps to reduce chronic pain and it posses cholesterol lowering properties. Medical practitioners in India normally use ginger rhizomes in treating cholera, diarrhea, nausea, vomiting and indigestion. Ginger is very beneficial in treating loss of appetite and relieving gassing. It is called the universal medicine because of the vast benefits it has on the health. Ginger has anticoagulant properties which makes it a more potent blood clotting agent.

Although vitamin E which is a fat soluble vitamin tends to take a backseat to vitamin C in preventing and fighting common colds, it is also essential for healthy immune system. Vitamin E requires the presence of fat to absorb properly and it is not easily destroyed by heat even at room temperature above 100°C or 212°f. It protects the functioning of cells, dissolves blood clots and promote secretion of urine. Almonds and tigernuts are rich in vitamin E and monounsaturated (healthy) fatty acid. A glass of fleshly prepared almond milk, and tigernut milk with dates, coconut water and ginger, work wonders in boosting the immune system and treating erectile dysfunction.

Spinach - For Infection Fighting Cells
Spinach is high in vitamin C and also loaded with a good number of antioxidants and beta-carotene, which have shown to boost the cells responsible for fighting infections in the body. This helps to keep the immune system functioning and it is best when cooked because the nutrients are retained.
Spinach is high in vitamin C and also loaded with a good number of antioxidants and beta-carotene, which have shown to boost the cells responsible for fighting infections in the body. This helps to keep the immune system functioning and it is best when cooked because the nutrients are retained.

Green Tea - For Fighting Germs in T cells
Green and black teas are loaded with flavonoids which is a powerful antioxidant, and also a good source of amino acids in the production of germs fighting compounds in the T cells.
Green and black teas are loaded with flavonoids which is a powerful antioxidant, and also a good source of amino acids in the production of germs fighting compounds in the T cells.


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More foods to boost the Immune System
Carrots - They are rich in essential antioxidant vitamins such as vitamin A (beta-carotene) and C (ascorbic acid), which helps to stimulate the activities of the white blood cells. High vitamin A content in carrots has shown to reduce the effects of carcinogens in cigarettes, thereby, protecting against lung cancer. Carrot juice is known to be a miracle juice.

Broccoli - It is rich in vitamin A, vitamin C and E. It also contains a good number of other antioxidants which helps to keep the immune system healthy.

Yogurt - Recent studies shows that yogurt helps to stimulate the immune system in fighting disease, it is a source of lactobacillus, a beneficial type of bacteria that helps to fight bad ones and give the immune system a boost.


Some Effective Natural ways to boost the Immune System
Get Adequate Sleep  Getting enough sleep helps to manage stress, lack of sleep and stress increases the hormone cortisol which suppresses the immune function. Sleep deprivation may decrease the production protective proteins called cytokines which is needed when one is sick. Research shows that adequate sleep increases infection fighting antibodies and immune cells such as the T cells. Poor sleep duration may lead to higher risk of obesity, diabetes, heart and blood vessel (cardiovascular) disease. In addition, how much sleep does one needs to boost the immune system? The optimal sleep duration for adults is 7 to 8 hours of good quality sleep. Teenagers needs 9 to 10 hours and school-aged children needs 10 or more hours of sound sleep.

Get Adequate Sleep
Getting enough sleep helps to manage stress, lack of sleep and stress increases the hormone cortisol which suppresses the immune function. Sleep deprivation may decrease the production of protective proteins called cytokines which is needed when one is sick. Research shows that adequate sleep increases infection fighting antibodies and immune cells such as the T cells. Poor sleep duration may lead to higher risk of obesity, diabetes, heart and blood vessel (cardiovascular) disease. In addition, how much sleep does one needs to boost the immune system? The optimal sleep duration for adults is 7 to 8 hours of good quality sleep. Teenagers needs 9 to 10 hours and school-aged children needs 10 or more hours of sound sleep.

Regular Exercise
Exercising regularly promotes healthy living, and improves the cardiovascular health, lower high blood pressure, control body weight and protect against certain diseases. Exercise increases circulation, which enables immune cells to move rapidly and freely through the body, so they could detect and fight invaders earlier. A day walk of 20 to 30 minutes is recommended for a normal body exercise.


Avoid Alcohol and Tobacco
A good number of people are aware that excessive drinking and smoking can impair the functions of immune cells in the liver, lungs and cardiovascular system, and even increase the risk of developing cancer. Alcohol damages the immune system and it’s likely to cause illnesses such as pneumonia and tuberculosis. Alcohol affects the interaction between the intestinal or gut microbes and the immune system, thereby, allowing more bacteria to pass into the blood.

Catch some Sunlight
Morning sun rays triggers the skin production of vitamin D, low levels of vitamin D correlate with a greater risk of respiratory infection and influenza. 10 to 15 minutes exposure to morning rays is recommended.

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