The immune system acts as a protective wall that shields the body from viruses, fungi, bacteria, toxins and other intruders which we encounter on a constant basis. Therefore, maintaining a good immune system is imperative, especially when it comes to students. There is no denying the fact that students battle constant stress associated with exams, peer pressure, uncertainty of future and the burden of success.
But how to improve immunity power has always been a question. While everyone knows that food is a great way to take care of your immune system, eating healthy does not come naturally to kids. Especially when they have a strong
metabolism But the negligence of health in teenage or twenties will catch up in early thirties.
From causing early signs of ageing to impacting sex life, heightened stress, changed lifestyles, lack of right nutrition and a weak immune system can result in grave consequences. Check out these scientifically proven immune-boosting foods that
1. Papaya
Papayas are loaded with Vitamin A, Vitamin B, Vitamin C, and several other minerals. This fruit is also a rich source anti-oxidants that combat harmful free radicals and reduce oxidative stress. Further, papaya exhibits anti-inflammatory and anti-cancer properties. This improves your body’s resistance against chronic diseases.
Also, the high vitamin B content in this fruit improves brain health and enhances the ability to handle stress. It is also good for digestive health and acts as a natural remedy for constipation and irritable bowel syndrome, both of these can occur because of long sitting hours!
2. Broccoli
Broccoli is a powerhouse of immune-boosting nutrients. This is because broccoli is packed with vitamins and minerals. Among the many nutrients, it contains Vitamins K, A, C, & E, antioxidants, and fiber, all of which can boost immunity. The fact that broccoli contains a huge amount of brain healthy nutrients like potassium, vitamin K and beta carotene makes it the best green vegetable for students. Regular intake of broccoli helps in maintaining a healthy nervous system and optimal brain function.
3. Garlic
Garlic is a popular home remedy for flu and common cold. It is a potent antiseptic, antibacterial, and antifungal agent that boosts your immune functions. Regular intake of a raw garlic clove aids the body in resisting or destroying microorganisms. It further regulates metabolic health and prevents the onset of several chronic diseases, ranging from cholesterol to cancer.
3. Eggs
Besides providing adequate-protein, eggs contain vitamins like D, zinc, and selenium that are essential for good immune health. One egg usually contains 6.29 g of protein, 25 milligrams of calcium, and 44 IU of vitamin D.
This is why it is popularly known as a superfood among students. It has an abundance of nutrients and is super easy to make.
5. Bell Peppers
If you think citrus foods have more Vitamin C than any fruit or vegetable, you need to check out red bell peppers. In comparison to citrus fruits, red bell peppers contain twice the Vitamin C. It further exhibits antioxidant and anti-bacterial properties that uplift the immune system. Besides being the best immune-boosting food, it also contains beta carotene that is known for supporting brain cells and helps to boost memory.
6. Spinach
Spinach is one of the best superfoods available on the planet. It not only helps build your muscle strength and bone density but also strengthens your immune system naturally. It is rich in Vitamin C, E, A, and contains several antioxidants and beta carotene, that enhance the system's ability to fight infection.
7. Nuts
Nuts like pistachios, almonds, and walnuts pack a powerful punch of vitamins and minerals, such as vitamin E, D, A, omega 3 fatty acids, and zinc. These nutrients are very effective in enhancing immunity and improving nervous system health. Thus, adding nuts to the diet can not only aids in improving immunity but also their memory.
8. Yogurt
Yogurt is an excellent probiotic that keeps your gut healthy. And your gut is the second brain. It can highly impact every function of your body including your immunity. Yogurt can further inhibit a range of pathogenic bacteria and yeasts, and prevent a range of allergies. Thus consuming plain yogurt with minimal sugar is the best tip to improve immunity.
9. Mushrooms
People who don't have enough zinc in their diet tend to have lesser white blood cells to fight off disease, so mushrooms come into play when thinking about a healthy diet. Mushrooms contain high levels of zinc that will help to improve immunity. They are also a rich source of Vitamin D, which is crucial for the immune system.
10. Apples
A good quantity of all the essential vitamins can be found in apples, including Vitamin A, Vitamin C, Vitamin B1, and Vitamin B2.
These vitamins and antioxidants present in the apples also prevent cognitive decline by protecting the brain cells from radical damage.
Foods that can Harm Immune System
Now that you've read about the best foods to boost immunity, let's talk about what you shouldn't eat. The top two foods that can harm your immunity are-
Processed Food
Student life is all about dependency on processed food as they are easier to cook and are ready to eat. However, often prepared foods contain artificial colors, flavors, preservatives, and sugars which can pose negative effects on the body and can weaken your immune system.
Alcohol
Our body interprets alcohol as a poison. So, whenever the body detects alcohol in the system, it prioritizes digesting alcohol and eliminating it from the system. Thus, putting a strain on all the major organs of the body. Regular consumption of alcohol can negatively impact your immune system and also increase your risk for diabetes and other chronic diseases
Conclusion
Maintaining a healthy immune system is very important to live a healthy fulfilling life. Once the immune starts to spiral down, every day can become a challenge. Thus, taking proper care, eating healthy food, indulging in exercises and maintaining a good sleep routine is something that you should start doing right from your student life. Remember, every time you compromise your health with an unhealthy choice, you are risking a beautiful future!