Boost your immune system with food

1. Boost your immune system with healthy, plant-based foods Since coronavirus (COVID-19) has affected communities around the world, many people have wondered if there are steps they can take to stay healthy. Everyday preventative measures--such as handwashing, avoiding contact with sick individuals, and great hygiene--can go a long way in lowering your risk for viruses, bacteria, and other pathogens. Moreover, however, there is evidence that nutrition and other lifestyle measures affect immune power and susceptibility to infectious diseases. Whether these measures do or don't affect susceptibility to COVID-19 or its clinical course isn't yet known. However, there's every reason to place what we do know about foods and immune defenses to utilize. Here is what we know now: Diet Eating a low-fat, plant-based diet might help give the immune system a boost. The immune system is based on white blood cells that produce antibodies to fight bacteria, viruses, and other germs. Vegetarians have been shown in research studies to have more effective white blood cells as compared to nonvegetarians. This is attributed to a high intake of vitamins and a reduced intake of fat. Eating a low-fat diet might also be protective. Studies have shown that restricting dietary fat can help to strengthen immune defenses. Research studies also show that oil may impair white blood cell function and that high-fat diets may alter the gut microbiota that assists in immunity. Maintaining weight in a healthy range can also be a plus for the immune system. Obesity, on the other hand, has been linked to increased risk for influenza and other infections such as pneumonia. Vegetarian plant-based diets are effective for weight loss because they are rich in fiber, which helps fill you up without adding extra calories. Fiber can also lower BMI, which can be linked to enhanced immunity. Plant-based diets have also been highlighted in studies to reduce inflammatory biomarkers. Minerals, Vitamins, and Antioxidants Studies have shown that vegetables and fruits provide nutrients--like beta-carotene, vitamin C, and vitamin E--which can boost the immune function. Because many fruits, vegetables, and other plantbased foods are quite rich in antioxidants, they can help to reduce oxidative stress. Beta-Carotene is known to be a powerful antioxidant that can lessen inflammation and boost immune function by increasing disease-fighting cells within the body. Exceptional sources include sweet potatoes, carrots, and green leafy vegetables. Vitamins C and E: Vitamins E and C are antioxidants that help to destroy free radicals and support the body's natural immune response. Sources of vitamin C include red peppers, berries, oranges, broccoli, mangoes, lemons, and other vegetables and fruits. Vitamin E sources include spinach, nuts, seeds, and broccoli. Vitamin D: Research shows that vitamin D supplementation may lower the risk of viral infections, including respiratory tract infections. This occurs by reducing the production of pro-inflammatory compounds in the body. An increase of vitamin D in the blood has been linked to the prevention of many other chronic

2. conditions, including hepatitis, tuberculosis, and cardiovascular disease. Food sources of vitamin D include plant-based milk and supplements. Zinc is a mineral that can help with boosting white blood cells, which defend against invaders. Sources contain sesame seeds, beans, nuts, pumpkin seeds, and lentils. Sleep Our bodies need good to rest and recharge. Without this sufficient amount of sleep, we can increase our risk for developing serious health problems--such as Alzheimer's disease, heart disease, and obesity. Inadequate sleep has also been linked to a lower and compromised immune function. One research found that those who sleep fewer than five hours a night are more likely to have recently suffered a recent chilly compared with people who sleep more. Need help falling asleep? Consider adding healthy fruits, vegetables, grains, and legumes to your diet. One research found that diets rich in fiber and low in saturated fat can result in deeper, more restorative sleep. Find out more about how a plant-based diet can result in better sleep. https://www.nourishdoc.com/Medical-Condition/Immunity/Diet-Therapy