This article contains about 7 nutrition foods that can strengthen or increase the immune system. Vitamin C, vitamin E, Carotenoids, Bioflavonoid, zinc, Selenium and acid Omega 3 is the nutrition.
Adequate Nutrition can strengthen the immune system of your body. Strengthening the immune system of the body to work with through many ways. One of them is to increase the number of white blood cells in the immune system. The following are 7 nutrition foods that can strengthen the immune system of your body.
Vitamin C
Vitamin C is a list of the top food nutrition that can strengthen the immune system. There have been many studies about the effects of vitamin C against the strengthening of the immune system than other nutrients. Vitamin C supplement available naturally in fruits and vegetables.Foods that contain vitamin C can strengthen the immune system of your body. To do this is to increase the production of white blood cells and antibodies that fight infection and raise the level of interferon. Interferon is antibodies coat the surface of the cell that can prevent entry of the virus. Vitamin C can also reduce the risk of cardiovascular disease is to raise the level of HDL cholesterol (good) while lowering blood pressure and interfere with the process of change in fat to plaque in the arteries. If you are on a strict diet of vitamin C higher, you have the risk of colorectal cancer, prostate cancer, and breast cancer is lower.
You do not have to consume vitamin C in large number to strengthen the immune system. Around 200 milligrams per day is the number of the general public agreed. The number can be obtained automatically by eating at least six portions of fruit and vegetables in a day.
Vitamin E
Although antioxidants and amplifiers immune system do not get the emphasis as much as vitamin C, but vitamin E including one of the most important nutrients that can strengthen the immune system of your body.Vitamin E to stimulate the production of natural killer cells with how to search for and destroy germs and cancer cells. Vitamin E increases the production of B cells are immune cells that produce antibodies destroying bacteria. Vitamin E supplements can also slow down the declining immune response that usually seen on the aging. Vitamin E is involved in reducing the risk of cardiovascular disease. In a study of 87.000 nurses, supplementation with vitamin E proven to reduce the risk of heart attacks by fifty percent.
It is not difficult to get 30 to 60 milligrams of Vitamin E every day from the diet rich seeds, vegetable oil, and cereals. But it is difficult for most people to consume more than 60 milligrams per day consistently through diet only. It may be necessary to supplement to get the vitamin E is enough to strengthen the immune system of your body.
You need to 100-400 milligrams per day depending on your lifestyle. Those who do not exercise, that smoking and who consume alcoholic drinks in a high number of will require a higher dose. While those who have a more moderate lifestyle is adequate with a lower supplementation level.
Carotenoids
Beta carotene increases the number of the cells that fight infection, natural killer cells and the help of T cells and become a powerful antioxidant clean excessive free radicals that accelerate aging. Such as vitamin C and E as antioxidants that strengthen the immune system, beta carotene also reduces the risk of cardiovascular disease with how to interfere with the fat and cholesterol in the oxidation of blood flow in the formation of plaque from arteries.Research shows that the nutrients that contain beta-carotene can reduce the risk of cardiovascular disease, especially stroke, and heart attack. This gives confidence that the consumption of carrots daily can avoid us from heart surgery.
Beta carotene also protects against cancer by stimulating the immune cells called macrophages. The macrophages can produce tumor necrosis factor that can kill cancer cells. This also shows that the beta carotene supplements can improve the lymphocyte production of T cells and natural killer cells and can improve the ability of natural killer cells to attack the cancer cells.
Beta carotene is carotenoids that most popular. The researchers believe that not only beta-carotene that produces all this good effect but all carotenoids work together. This is why get carotenoids in food more protected from cancer than beta-carotene supplement.
The body change beta-carotene becomes vitamin A that has the nature of the act as and function of strengthening the immune system of the body. But too much vitamin A can be toxic to the body. So better get an additional beta-carotene from food and let the body naturally regulates how many precursor is converted into vitamin A.
Bioflavonoid
A fit nutrient group called bioflavonoid helps the immune system to protect the body cells against environmental pollutants. Bioflavonoid protects the cell membrane against pollutants that try to stick to it. Throughout the membrane of every cell is microscopic parking space called the receptor. Pollutants, poison, or germs can parking here and gradually eat the road to the cell membrane. But when the bioflavonoid fill the parking lot is no room for the poison to the parking area.Bioflavonoid can also reduce the ability of cholesterol to form plaque and reduce the formation of a microscopic clot in the arteries that can cause heart attack and stroke.
Research shows that people who eat more bioflavonoid have the risk of cardiovascular disease is lower. The diet that contains a variety of nutrition that can improve your body immune system such as fruit and vegetables at least 6 portions per day will help you get the bioflavonoid that is needed to help your body immune system working in top condition.
Seng
This important Mineral zinc increases the production of white blood cells that fight infections and helps white blood cells fight more aggressive. Seng also increases killer cells that fight cancer and help white blood cells deliver more antibodies. Zinc supplement is proven to slow down the growth of cancer. Seng increase the number of T cells that fight infections primarily on the elderly who often lack the zinc and the immune system is the body down along with age.The foods that contain zinc is oysters, cereals enriched seng, crabs, the cow had been dreaming, and nuts. Cereals enriched with zinc is the best food that can strengthen the immune system of your body.
It is important to note that too much zinc in the form of supplements (more than 75 milligrams per day) may inhibit the function of the immune system of the body. Most secure for fixed get seng from your diet is 15 to 25 milligrams per day.
Selenium
This Mineral can strengthen the immune system you with how to improve natural killer cells and mobilizing combinations serve cells cancer. The food that contains selenium is tuna, red snapper, lobsters, nuts, vegetables (depending on the level of selenium in the land on which it grows), red rice, egg yolks, cheese chicken, sunflower seeds, garlic, nuts Brazil, and sheep.Omega-3 fatty acids
A study found that children who consume ¼ tsp of flax oil daily experience less respiratory infections and not severe. Omega-3 fatty acids on oil flax and fish oil (like salmon, tuna, and mackerel) acting as the immune boost with how to improve the activity of phagocytes namely white blood cells that eat bacteria. Essential fatty acids also protect the body against damage caused by the reaction to the infection.When you consume essential fatty acid supplements such as flax oil or fish oil should be accompanied with vitamin E. Essential fatty acid and vitamin E act together to increase the immune system. One of the ways to get more omega-3 fatty acids in your diet is to add 1-3 teaspoon flax oil in the fruit and yogurt.
