Healthints – “Better to prevent than to cure” so the saying goes, and of course, we all agree. One of the preventive measures against disease is to ensure the condition of the immune system. A healthy immune system can be supported by consuming foods to maintain and boost the immune system. What are they? Check the answer below!
What is the immune function in humans?
A system in the body certainly has its own function, as well as the hormone system in humans. The immune system in humans functions to:
- Protect the body from viruses, bacteria that can cause disease
- Destroying foreign microorganisms (bacteria, viruses, fungi, etc.)
- Eliminate dead cells
- Antidote the presence of malignant cells and destroy cells cancerous cells
- Keep the body from the microbe (bacteria, virus, etc.)
Some Foods to Maintain and Boost The Immune System
The body’s immune system is an important thing that must be maintained so that diseases caused by attacks of harmful germs do not occur later. Like the previous explanation that there are many ways to improve the immune system, one of which is eating the right foods. The following are excellent foods to increase your body’s immune system:
Red rice, oats, barley, and other types of whole wheat are high in fiber, protein, and antioxidants. In fact, many nutritionists claim that whole grains provide more important nutrients than processed rice such as wheat flour. Therefore, it is recommended to replace the consumption of all forms of processed rice with whole wheat to increase our immune levels.
The content of probiotics in yogurt plays an important role in maintaining digestive health from bacteria and diseases. Understandably, 70-80% of the body’s good immunity comes from digestion because healthy and balanced digestion helps the process of processing nutrients and forming vitamin K in the body.
The best yogurt for health is yogurt which has no additional sweeteners. To make yogurt better, just enjoy yogurt with fresh fruit. In addition, also choose vitamin D fortified yogurt that helps maintain the body’s immune system and increases the body’s natural defenses against disease. The recommended intake of yogurt is around 200 grams per day.
Tea has antioxidant content of polyphenols and flavonoids that work against disease. Antioxidants work by searching for free radicals that damage cells and will destroy them. You can consume green tea, white tea, or black to support the improvement of your immune system.
4. Sweet Potatoes
Sweet potatoes (sweet potatoes) are rich in vitamin A. Vitamin A is a vitamin that is important for producing connective tissue, namely tissue that connects, supports, and separates between tissues and organs in the body. Sweet potatoes have a big role for the skin in guarding against bacteria and germs.
Broccoli is just like an armory — vitamins and minerals — that are ready to be used to fight germs or infection. Equipped with vitamins A, C, and E, also various antioxidants, then, making broccoli one of the most nutritious vegetables. To keep the nutrients intact, cook as short as possible or, better, not cooked at all.
Spinach has a lot of nutrients in which one of them is folate. Folate has a function to help the body make new cells and repair DNA. Also, spinach contains fiber and antioxidants such as vitamin C in oranges. To get the maximum benefit from spinach you should consume it in raw or undercooked conditions.
7. Chicken Soup
Why chicken soup can strengthen the immune system? First, it is not only delicious to eat, but chicken soup is also rich in nutrients that help the body stronger against mild health problems. Based on a study from the University of Nebraska Medical Center, a soup containing chicken and vegetables has a mild anti-inflammatory effect.
Secondly, soups containing chicken, shallots/garlic, potatoes, carrots, celery, salt, and pepper have been shown to slow the migration of white blood cells to the respiratory tract, which helps relieve cold symptoms. And of course, you can make it yourself at home. That’s better than buying instant ones.
Ginger is not just helping to relieve nausea and vomiting. It can also be a good source of antioxidants. Antioxidants in ginger work best on the body if used directly instead of instant ginger drink.
Raw garlic can help fight skin infections because it can fight bacteria, viruses, and fungi. To get the benefits, you should use the original garlic. Garlic supplements can also help lower cholesterol.
It is not only refreshing the body but also contains many antioxidants called glutathione. The content can strengthen the immune system so it can fight infection. Glutathione content in watermelon is more on the flesh near the skin.
Papaya has many antioxidants, such as flavonoids and carotenes. Besides, it contains folate, potassium, fiber, magnesium, and also vitamin A, vitamin B, vitamin C, vitamin K, which is very good for health.
It can help improve the body’s immune system or body immunity. By consuming papaya juice, you can prevent diseases such as flu, fever, or stuffy nose.
12. Fruits that have citrus content
Vitamin C is a much-sought-after vitamin when it starts to catch influenza because it can help build the immune system. White blood cells are vital in fighting infection. Taking vitamin C is believed to increase white blood cell production such as oranges, lemons, limes, or grapefruit.
From now on, you have to get used to always eating food to maintain and improve the immune system. If your immune system is healthy, of course, you are not susceptible to disease. An ounce of prevention is worth a pound of cure.