10 Healthy ways to boost your immune system

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healthy ways to improve immune systemImmune system is a system in your body which protects you against diseases. So for a healthy body, you must have a healthy immune system. It is biological structure consisting of a network of cells, tissues and organs. White blood cells are one of the essential cells in the immune system. Your daily routine, from the food you eat to the sleeping habit, stress all play a part in improving your immunity power. So for a healthy immune system you will have to take care of all the things, consume balanced mix of vitamins and minerals, normal sleep and daily exercise. So get ready to follow these tips if you really want to fight against infections and strengthen your immune system.

10 ways to improve immune system:

1) Oats:

Oats contain a fiber, beta-glucan having anti-oxidant and antimicrobial potentials. They help to reduce the chances of influenza, herpes and anthrax in your body. It improves your immunity power and speed up wound healing.

2) Nuts:

Nuts are the healthy and nutritious foods that are loaded with protein, fiber, phytochemicals and have low saturated fat. Eating nuts regularly helps to lower the cholesterol level and provides vitamin E (loaded in almonds), selenium, fiber (loaded in pistachios) and omega-3 fat (loaded in walnuts) to your body which improves your immune system.

3) Citrus fruits:

Citrus fruits are rich in vitamin C which helps your body to fight against infections and boosts the production of white blood cells in your body. Thus to improve your immunity power add citrus fruits to your diet.

4) Mushrooms:

Mushrooms are wonderful source of vitamin C, B, protein, calcium, fiber and other minerals which help to strengthen your immunity power. It also contains beta-glucans which is known for boosting immune power.

5) Garlic:

Garlic contains Allicin, an active ingredient in it which helps your body to fight against infection and bacteria. It also helps to reduce the rate of colorectal and stomach cancer.

6) Sweet potato:

Sweet potatoes contain beta-carotene which contain in vitamin A. It helps to improve your immune system. Vitamin A helps in the development of connective tissue, a component of skin. Thus for healthy and strong skin your body needs vitamin A.

7) Get enough sleep:

Lack of sleep increases the hormone cortisol, which suppresses immune function if raises for long time. So take enough sleep, at least 6 to 8 hours in a day.

8) Avoid tobacco smoking and drinking alcohol:

Too much consumption of alcohol weaken the immune system and also increases lung infections. Tobacco smoke increases the risk of pneumonia and bronchitis.

9) Root crops:

Vitamin A helps your body to fight against infections and strengthen your immune system. Root crops are wonderful source of vitamin A and contain many nutritionals. Some of the root crops are carrot, beet greens, spinach, collards and sweet potatoes. The best food having low calories and loaded with vitamin A is pumpkin.

10) Red meat:

Meat is an excellent source of natural nutrients, protein and amino acid. Along with all this red meat contain iron and zinc too which helps to improve the immune system. Also the vitamin B and omega-3 fat in red meat aid your body to fight against all the diseases and increase the production of white blood cells.

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