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When the pace of life increases and you feel your body lagging a little, it’s time to take stock of your natural reserves as well as your body’s natural ability to ward off illnesses and regenerate. That means it’s time to focus on your body’s natural immunity, its natural resistance to aggressive and infectious microorganisms and how to maintain overall health through strong regeneration and anti-inflammation. While supplements are gaining a large market, our bodies have natural means to develop our immune system, so before reaching for a bottle from the shelf let’s examine how you can help your body, naturally.
Keeping good habits goes a long way to supporting and developing our immune system, and when these habits synchronize with healthy foods, it’s even better. We all know the value of a good night’s sleep, so having a balanced, regular 6-8 hour sleep cycle along with regular breakfast is absolutely obligatory for anyone looking to develop their body’s natural resistance. Adding garlic, hummus, parsley, leafy veggies, walnuts, almonds to food and replacing takeaways with home cooked meals with olive oil (extra virgin) will prove to be an intensely rewarding habit – delicious and nutricious.
1. Tea drinkers will find this one easy: drink tea with echinacea for cell development.
2. Make a habit of eating yoghurt and other probiotic products as much as possible.
3. Ditch tobacco and alcohol, focusing instead on increasing your physical activity, regular exercise and general improved hygiene. These measures go hand-in- hand to support your body’s health, regeneration and natural immunity. Increased strength is measurable both externally and internally.
With this focus on increased activity and healthy food comes the next no-brainer: ditching saturated junk fats from our diet. Easy, right? Absolutely. Let’s focus instead on vitamins, which are indispensable in developing immunity and are also vital for our overall health. Here are the top foods which must be in every healthy eater’s fridge:
4. Bell peppers, Brussels sprouts, strawberries, papaya, parsley, berries, kiwifruit and citrus fruits such as lemon, orange, leafy green vegetables like spinach, and kale are rich sources of the rejuvenating and antioxidant Vitamin C.
5. Vitamin E is another strong antioxidant and one of anti-ageing cream companies’ favorite ingredients as it helps in fast regeneration. It can be sought through eating almonds, spinach, peanuts, sunflower seeds, hazelnuts and broccoli.
6. Vitamin B6 wards off 100 different health problems and thus is among the top lifesaving vitamins. Where do we find it? Cold-water fish such as tuna in addition to bananas, soya bean, nuts-seeds, oats, lean chicken breast, hummus, baked potatoes and chickpeas supply healthy amount of this Vitamin.
7. Vitamin A means colors as fruits and veggies with colors have carotenoids that enter the body and get transformed into Vitamin A. We can find it in cheddar cheese, carrots, cantaloupe, sweet potatoes, squash, apricots and pumpkin all of which offer significantly rich Vitamin A.
8. Vitamin D is found in orange juice, fortified cereals and milk along with fatty fishes like sardines, salmon, tuna and mackerel. Bask in the sun without sunscreen for 10-15 minutes for some direct, healthy sunlight with Vitamin D. But watch out for your skin!
Please note: some people may not be able to adequately absorb Vitamin D from edible sources. In these cases, it is best to see a professional to avoid deficiency.
9. Folate can be naturally sought from beans, peas, leafy green vegetables, fortified foods such as cereals and whole-grain products.
10.Kale, chicken, seafood, turkey, seafood, beans, and broccoli are rich suppliers of iron that aids in maturation of the immune cells.
11.Selenium can be sought from garlic, sardines, barley, tuna, broccoli and Brazilian nuts.
12.Zinc effectively controls inflammation and develops the immune response of the body. Eating oysters, lean meats, baked beans, yogurt, mushrooms, sunflower seeds and chickpeas provides your body with ample zinc.
It may sound harsh and it may be hard, but reducing or completely stopping caffeine intake isn’t just possible, but also a big step in helping your body’s immune system be as strong as it can be. Caffeine drinkers may find it hard to let go of the habit at first (surely we all love that cuppa tea or coffee in the morning!) but replacing caffeine drinks with lemonade or iced tea with strong lemon will do the trick in just a few weeks. In colder months, tomato soup at frequent intervals is recommended for enhanced immunity.
Following these steps will see your immune system strengthen, and be ready to fight aggressive and infectious microorganisms as well as keeping coughs and colds at bay.