Your immune system includes defensive cells and white blood cells which fight and prevent infections and illness. This complex protective mechanism is called immunity. Your body is consistently exposed to conditions that lessen the effectiveness of your immunity every day, conditions such as airborne microorganisms, environmental pollution and stress. A healthy, strong immune system is crucial to warding off these toxins and microorganisms. You can improve and help keep your immune system healthy by adding certain foods to your diet.
Step 1
Eat one or two servings of healthy foods rich in zinc every day. Zinc is a natural mineral which can strengthen your immune system and enhance cell regeneration. This important mineral can also increase your lymphocytes (white blood cells) during times of infection. Dietary sources of zinc are brown rice, pumpkin seeds, yogurt and potatoes.
Step 2
Eat one or two servings of foods rich in ascorbic acid (vitamin C) every day. Vitamin C can help boost your immune system and by increase the production of white blood cells especially during infection. Vitamin C-rich foods include strawberries, guavas, papayas, kiwi and all citrus fruits.
Step 3
Add a tablespoon of crushed garlic to your meals on a daily basis. Garlic contains a potent substance called allicin which can effectively stimulate your immune system. It also acts as a natural antibiotic. If you don't' like the taste of garlic, buy odorless garlic tablets and take one 500-mg tablet once daily.
Step 4
Add half a cup of amla fruit to your diet every day. This medicinal gooseberry is rich in vitamin C and contains the active ingredient phyllemblin, which can help increase your immune cells. This fruit has a sweet and sour taste and is safe to eat. You can buy amla fruit at Amazon.com, large chain health food stores or Asian supermarkets.
Step 5
Avoid using toxic substances to help improve your immune system and keep it working at maximum levels. Completely avoid cigarettes, illegal drugs, alcohol and caffeine, as these substances can weaken your immune system and cause harm to your internal organs.
Things You'll Need
- Garlic
- Amla fruit
References
- "Vitamin C: The Real Story, the Remarkable and Controversial Healing Factor;" Steve Hickey, Ph.D., and Andrew W. Saul, Ph.D.; 2008
- "90-Day Immune System Makeover;" Janet C. Maccaro, Ph.D.; 2006
- "The Antibiotic Alternative: The Natural Guide to Fighting Infection and Maintaining a Healthy Immune System;" Cindy L.A. Jones, Ph.D., and Linda White; 2000
