Here are some tips to maintain healthy immune system
A healthy body is essential for our systems to function optimally and keep our body healthy. The immune system is not one entity. But a healthy environment. That ensures our body works in a sound state. We can strengthen our immune system by following a healthy lifestyle.
Eat healthy
Exercise daily
Maintain a healthy weight
Sleep well
Maintain good hygiene
Minimise stress
Healthy food rich in nutrients nourish the immune system. Certain micronutrients have associated with the health of our immunity.
1. Zinc: The nutrient is involved in activating enzymes that make DNA. Best dietary sources are – yogurt, meat, fish, nuts, sesame and pumpkin seeds, mushrooms, lentils.
2. Selenium: protects from oxidative damage, and is involved in DNA synthesis. Sea food, mushroom, barley, cow’s milk, egg, sesame seeds, sunflower seeds, flax seeds, walnuts, cabbage, spinach, broccoli, garlic are good sources.
3. Iron: It carries oxygen throughout our body. It is found in organ meats, spinach and other green leafy vegetables, legumes, pumpkin seeds, dried fruits like figs, quinoa.
4. Copper: This works with iron to form red blood cells. Whole grains, beans, nuts, leafy green vegetables, prunes, and organ meats are good sources.
5. Folic acid: helps form DNA and RNA. Sources are green leafy vegetables, beans, peanuts, sunflower seeds, whole grains and egg.
6. Vitamin A: supports the immune and inflammatory systems. Richest sources are sweet potato, red orange fruits and vegetables, green leafy vegetables, bell peppers and papaya.
7. Vitamin C: the best antioxidant that protects against free radicals. Good sources- Citrus fruits, papaya, strawberries, pineapple.
8. Vitamin E: another important antioxidant เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา scavenging free radicals in our body. Sources- sunflower seeds, almonds, peanut, mustard greens, spinach.
9. Spices like haldi, black pepper, ginger, and tulsi are used by Ayurvedic practitioners for enhancing immunity.