What is immune system ?

Our immune system is essential for our survival. Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites, and more. It is our immune system that keeps us healthy as we drift through a sea of pathogens.

Everyone’s immune system is different but, as a general rule, it becomes stronger during adulthood as, by this time, we have been exposed to more pathogens and developed more immunity.

There are three types of immunity in humans called innate, adaptive, and passive:

Innate immunity 

This innate immunity includes the external barriers of our body — the first line of defense against pathogens — such as the skin and mucous membranes of the throat and gut.

Passive immunity

This type of immunity is “borrowed” from another source, but it does not last indefinitely. For instance, a baby receives antibodies from the mother through the placenta before birth and in breast milk following birth. This passive immunity protects the baby from some infections during the early years of their life.

Adaptive (acquired) immunity

This protect from pathogens develops as we go through life. As we are exposed to diseases or get vaccinated, we build up a library of antibodies to different pathogens. This is sometimes referred to as immunological memory because our immune system remembers previous enemies.

 

 

Vitamins and Minerals essential for your immunity 

Vitamin A (Infection fighter) 

Vitamin A also stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain healthy endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division such as needed for reproduction.

Food that contains Vitamin A –

  1. Dark leafy vegetables – Spinach , Lettuce , Kale , Mustard greens , Turneep greens, Colard greens
  2. Orange and yellow vegetables – Carrot, Pumpkin , Squash , Sweet potato
  3. Orange and yellow fruits – Cantaloupe , Apricots, Papaya , Peach, Mango
  4. Green Vegetables – Peas , Broccoli
  5. Milk
  6. Tomatoes

Vitamin C ( Prevent Infection )

Vitamin C plays a role in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. The vitamin helps make several hormones and chemical messengers used in the brain and nerves.

 

Food that contains Vitamin C –

  1. Citrus fruits – Orange, Kiwi , Lemon , Grapefruit
  2. Red fruits – Strawberry , Guava , Tomato
  3. Green vegetables – Snow peas, Kale
  4. Crusiferous vegetables – Broccoli , Brussels sprouts, Cauliflower , Cabbage
  5. Bell papers – Green bell paper, Red bell paper , yellow bell paper
  6. Melons – Cantaloupe , Honeydew , Watermelon
  7. Potatoes
  8. Pineapples
  9. Blackcurrents

Vitamin D (Sunshine Vitamin)

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health, and scientists are actively investigating other possible functions.

Food that contains Vitamin D –

  1. Mushrooms
  2. Milk fortified with vitamin D(even Soy milk and almond milk) , Cheese, Tofu and Yogurt
  3. Orange juice with vitamin D
  4. Fortified cereals
  5. Oatmeal

Vitamin E (Powerful antioxidant)

Vitamin E is a fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. 

Food that contains Vitamin E –

  1. Oil – Sunflower oil , Soybean oil, Wheatgerm oil
  2. Nuts – Peanuts , Almonds, Hazelnuts, Pinenuts, Brazil nuts
  3. Geen vegetables – Spinach , Broccoli ,Olives, Asparagus , Mustard greens
  4. Fruits – Kiwi , Papaya , Tomato , Berries (Mulberry , Blackberry, Raspberry )
  5. Green vegetables – Asparagus , Parsley , Turneep greens
  6. Red Bell papers
  7. Sweet potatoes
  8. Avocadoes
  9. Tomatoes

Iron

Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores oxygen specifically in muscle tissues. Iron is important for healthy brain development and growth in children, and for the normal production and function of various cells and hormones.

Food that contains Iron –

  1. Dryfruits – Dried Apricot
  2. Green vegetables – Spinach , Pea and Kale
  3. Fruits – Apple , Pomegrante , Watermelon , Srawberry
  4. Dark Choclates
  5. Brown rice and Whole grains – Barlye, Quinoa and Oatmeals
  6. Chickpeas , edamame , Kiney bean , Soybean , Black beans and Legumes
  7. Seeds – Sesame seed , Squash seed and Pumpkin seed
  8. Fortified Cereals
  9. Potatoes

Zinc

Zinc is needed for the production of new immune system cells. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system. Because it helps cells to grow and multiply, adequate zinc is required during times of rapid growth, such as childhood, adolescence, and pregnancy. 

Food that contains Zinc –

  1. Legumes , Lentils and Chickpeas
  2. Seeds – Pumpkin seed , Watermelon seed , Chia seeds ,Hemp seed
  3. Nuts – Almonds , Cashews
  4. Whole grains , Quinoa , Cereals and Oatmeal
  5. Vegetables – Potatoes , Green beans
  6. Swiss cheese and Yogurt
  7. Mushrooms
  8. Pomegranates
  9. Avocadoes
  10. Berries – Blueberry and Raspberry