Importance of immune system:
Every second billion of viruses, bacteria, and fungi comes in contact with the human body. Many of these are harmful and the immune system of the human body ensures to develop a defense mechanism against these foreign malignant particles.
A stronger immune system is the necessity of human body as it serves as a major factor for living a healthy life. It helps develop resistance against invaders of healthy cells in body. A person with weaker immune system will surely fall ill regularly and will suffer from more diseases as compared to a person with stronger immune system. Immune system comprises of different organs, cells or chemicals for example, bone marrow, white blood cells, gut, skin, thymus or antibodies.
How to develop a strong immune system:
A human body has a give and take type of relationship with immune system. As you take ample amount of sleep, regularly do physical activities, properly manage stress and take a balanced diet, you will eventually build a stronger immunity. With all these healthier lifestyle options, adequate supply of vitamins is also required by cells of immune system. Vitamins also serve as antioxidants. Antioxidants reduce the damage done by chain reactions to cells.
Albert Szent-Gyorgyi, Nobel Prize winner in Physiology or Medicine, 1937 briefly marked the importance of vitamins in following words: “A vitamin is a substance that makes you ill if you don’t eat it.”
Let’s discuss few vitamins that boost our immune system:
It is a micronutrient that forms the surface or epithelium lines serving as the main barriers for pathogens to enter the body. Vitamin A is directly involved in the production of white blood cells in the bone marrow. White blood cells are the main weapon used by the body to wash out any pathogen. The white blood cells erase the pathogens by engulfing them or release antibodies against pathogens.
US National Institute of health stated in an article: “the micronutrients vitamin A and zinc regulate cell division and so are essential for a successful proliferative response within the immune system.”
Vitamin A is found in abundant form in fish oil, beef liver, milk, eggs or cereals. It is also present in vegetables like spinach, carrot, sweet potato or broccoli.
Vitamin K serves as a cofactor for many plasma proteins, therefore preventing infections in body. It is a part of digestive health in intestines improving gut immunity.
Leafy vegetables such as spinach, kale, parsley, cabbage or cauliflower are sources of Vitamin K.
Vitamin C is an effective antioxidant. It strengthens the body’s immune system also leveling up the antioxidants present in blood by 30%. It protects cells from harmful particles causing diseases. It also helps in the production of white blood cells avoiding infections. High concentrations of vitamin C are found in the skin serving as a barrier against damaging rays. Vitamin C decreases the duration of the flu.
Citrus fruits like oranges or lemons are main sources of Vitamin C. It is also found in bell pepper, kiwi or guava.
Aging shows up with weak immune system resulting in morbidity. This is where Vitamin E helps the most by regenerating immune response or serving on frontline against free radicals.
Vegetable oils, almonds or seeds are main sources of Vitamin E.
Vitamin intakes directly boosts up immunity improving mental and physical health in substantial manner. Human body is a complex machine and a healthy diet loaded with vitamins and minerals is a form of fuel for it. To ensure adequate consumption of vitamins, we have plenty of nutritious options available like fruits, vegetables, dairy products, beans, whole grains even for vegetarians.