To increase immunity, preventing some diseases and helping the body fight those that already exist, it is recommended to regularly eat foods rich in vitamins and minerals. Furthermore, in some cases, it may also be recommended to take medications or supplements that strengthen the immune system.
Maintaining a healthy lifestyle is also a good strategy for strengthening the immune system and, therefore, it is recommended not to smoke, reduce the consumption of ultra-processed foods, practice physical exercise regularly, maintain an adequate weight, sleep between 7 and 9 hours a night and avoid stress.
Furthermore, the morning shot, a drink that is made with foods and spices, such as lemon, ginger and turmeric, can also help increase immunity, because it contains bioactive compounds and vitamin C that have antioxidant and anti-inflammatory effects. inflammatory. Understand better what the morning shot is for.
Foods that boost immunity
Some examples of foods that increase immunity are:
- Omega 3: sardines, salmon, herring, tuna, chia seeds, walnuts and flaxseed;
- Selenium: Brazil nuts, wheat, rice, egg yolk, sunflower seeds, chicken, bread, cheese, cabbage and wheat flour;
- Zinc: oysters, shrimp, beef, chicken, turkey and fish, wheat germ, whole grains and nuts (chestnuts, peanuts and Brazil nuts);
- Vitamin C: orange, tangerine, pineapple, lemon, strawberry, melon, papaya, mango, kiwi, broccoli, tomato and watermelon;
- Vitamin E: sunflower seeds, hazelnuts, peanuts, almonds, pistachios, mango, olive oil, tomato sauce, sunflower oil, walnuts and papaya;
- Vitamin A: carrot, sweet potato, mango, spinach, melon, chard, red pepper, broccoli, lettuce and egg;
- Probiotic foods: natural yogurt, kefir, kombucha and sauerkraut.
Check out a list of the 12 best foods to boost immunity.
To boost your immune system, you should consume these foods regularly, not only when you are already sick, but to prevent you from getting sick again.
Natural remedies to boost immunity
Some natural remedies, such as supplements with bovine colostrum or astragalus roots, echinacea tea and propolis extract, are rich in vitamins, minerals and substances such as flavonoids, which stimulate the immune system and may be indicated to increase immunity. Discover the main remedies to increase immunity.
How to boost immunity quickly
To quickly increase immunity, making the body stronger in the fight against aggressive agents, you must:
- Adopt good health habitsperforming physical activity, sleeping adequately and avoiding stressful situations;
- Avoid cigarettes or being exposed to cigarette smoke;
- Sunbathe dailypreferably until 10 am and after 4 pm, without sunscreen, to increase the production of vitamin D in the body;
- Maintain a balanced dietincluding the consumption of fruits, vegetables and legumes;
- Avoid fast food and processed foods, such as pizzas, packaged snacks, ice cream and lasagna, as they contain substances that promote inflammation in the body;
- Avoid using medicines without medical advice;
- Drink about 2 liters of water mineral or filtered every day.
Furthermore, if you have an illness caused by a virus, such as the flu, for example, it is important to avoid going to closed public places, such as shopping malls, theaters and cinemas, as well as washing your hands frequently with soap and water, as well as avoiding touching your hands. eyes, nose and mouth with dirty hands.
This way, it is possible to reduce the risk of acquiring the disease and developing complications, especially if the person has a weaker immune system.
How to increase the immunity of babies and children
The best way to strengthen the baby’s immune system is by investing in breastfeeding on demand, as breast milk contains all the nutrients that allow the immune system to develop correctly. In the case of babies taking milk formulas, supplementation with vitamins and minerals necessary for the proper development of the immune system can be done, this way the baby’s body can produce more defense cells that are capable of fighting infectious agents such as viruses and bacteria. .
In the case of babies over 6 months, it is recommended to continue breastfeeding and ensure a healthy and diversified diet that includes the foods mentioned above, so that the body’s defenses are stimulated.
Furthermore, it is important that vaccinations are up to date and good health habits are maintained, such as not smoking around the baby and avoiding giving medications without the pediatrician’s guidance. Check out other tips to boost your baby’s immunity.
Recipes that strengthen the immune system
Consuming natural fruit juices, teas and vitamins prepared with fruits and vegetables is also a good way to increase immunity. Some good recipes are:
1. Beetroot and carrot juice
Ingredients:
- 2 slices of raw beetroot;
- 1/2 raw carrot;
- 1 orange with pomace;
- 1 teaspoon of powdered ginger;
- 1/2 glass of water.
Preparation mode:
Blend all the ingredients in a blender or stir and drink immediately, preferably without adding sugar or straining.
2. Banana smoothie with nuts
Ingredients:
- 1 frozen banana;
- 1 slice of papaya;
- 1 spoon of cocoa powder;
- 1 pack of sugar-free natural yogurt;
- 1 handful of walnuts;
- 1 Brazil nut;
- 1/2 spoon of honey.
Preparation mode:
Blend all the ingredients in a blender or stir and then drink.
3. Echinacea tea
Ientering:
- 1 teaspoon of echinacea root or leaves;
- 1 cup of boiling water.
Preparation mode:
Place 1 teaspoon of Echinacea root or leaves in a cup of boiling water. Let it rest for 15 minutes, strain and drink twice a day.
Check out more examples of home remedies to boost immunity.
Causes of low immunity
Some situations that can cause a weakening of the immune system are poor diet, poor hygiene habits, not being vaccinated when necessary, and smoking. Furthermore, during pregnancy it is normal for there to be a drop in the immune system, which happens naturally in all women, as a way to prevent the mother’s body from rejecting the baby, and during treatment against cancer or the HIV virus.
People who have a syndrome or other diseases such as lupus or malnutrition also naturally have a less efficient defense system and get sick frequently. The use of certain medications, such as corticosteroids, immunosuppressants used in the case of organ transplants, during cancer treatment or with prolonged use of some anti-inflammatory medications, such as Dipyrone, also decreases the body’s immunity.
How to know if your immune system is weak
The immune system is made up of the white portion of the blood, responsible for producing antibodies whenever the body is exposed to a foreign body, such as viruses or bacteria. However, it can also be considered that the defense mechanism is made up of the skin itself and the acid secretion of the stomach, which often neutralizes microorganisms present in food, preventing them from developing inside the human body.
What characterizes a weakened immune system is an increase in the number of times a person becomes ill, experiencing flu, colds and other viral infections such as herpes, very frequently. In this case, it is likely that your body is not able to produce defense cells efficiently, which facilitates the onset of diseases.
In this case, in addition to being routinely ill, the person may present symptoms such as tiredness, fever, and have simple illnesses that worsen easily, such as a cold that turns into a respiratory infection, for example. See other symptoms that indicate low immunity.
