How to Strengthen Your Immune System
White blood cells, also known as leukocytes, are the body's natural defense against infections, and are a major part of the function of the immune system. They eat away foreign bacteria and other organisms that invade the body, and they are therefore responsible for immunity (the ability of the body to fight infections). Some people may have weaker immune systems genetically; others may have weaker immune systems because of viral or bacterial infections.
Get enough protein. Eating a balanced diet ensures that the right nutrients reach the bone marrow, where white blood cells are produced. Start by making sure to eat plenty of protein, which is the most important component of white blood cells.[1] You can get protein from meat, dairy, eggs and vegetables.
Choose the right fats. Avoid saturated fats, but eat plenty of unsaturated fats. Saturated fats increase the risk of heart disease, but unsaturated fats aid absorption of fat-soluble vitamins in the body. These "good fats" are found in canola, olive, safflower, soybean, and cottonseed oils.
Eat limited amounts of carbohydrates. Consuming appropriate amounts of wheat, corn, and cereals helps to create the energy required for the body to produce white blood cells. However, consuming excessive amounts of these foods will result in lower levels of T-lymphocytes (and thus lead to lower immune responses)
Incorporate other immunity-boosting foods into your diet. There are a number of particular foods that can help.
Eat antioxidants. Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. Examples of antioxidants are Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.
Get enough protein. Eating a balanced diet ensures that the right nutrients reach the bone marrow, where white blood cells are produced. Start by making sure to eat plenty of protein, which is the most important component of white blood cells.[1] You can get protein from meat, dairy, eggs and vegetables.
Choose the right fats. Avoid saturated fats, but eat plenty of unsaturated fats. Saturated fats increase the risk of heart disease, but unsaturated fats aid absorption of fat-soluble vitamins in the body. These "good fats" are found in canola, olive, safflower, soybean, and cottonseed oils.
Eat limited amounts of carbohydrates. Consuming appropriate amounts of wheat, corn, and cereals helps to create the energy required for the body to produce white blood cells. However, consuming excessive amounts of these foods will result in lower levels of T-lymphocytes (and thus lead to lower immune responses)
Incorporate other immunity-boosting foods into your diet. There are a number of particular foods that can help.
Eat antioxidants. Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. Examples of antioxidants are Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.
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