Thursday, May 23, 2024

Boosting The Immune System

Many persons with primary immunodeficiency are born without elements of their immune system’s defenses or with a malfunctioning immune system, making them more vulnerable to infections-causing microbes.

The immune system is weakened by primary immunodeficiency disorders, also known as primary immune disorders or primary immunodeficiency, making it easier for infections and other health issues to develop.

Over 300 different types of primary immunodeficiency illnesses have been found so far, according to researchers. Some types are so mild that a person may not notice them until they are adults. Other types are severe enough that they are identified quickly after the birth of a baby who is affected.

In many primary immunodeficiency conditions, therapies can strengthen the immune system. The quality of life for those who have the illness continues to improve due to ongoing research that is producing better treatments.

Every fall, people who have concerns about their health and immune systems begin to look for “immune-boosting foods.” A Google search will yield approximately 200,000 hits and you’ll find lots of lists of foods that frequently include citrus, fish, yogurt, and spices.

Numerous outcomes reveal dubious medications offered as cold and flu treatments. Although there doesn’t seem to be a single food that can guarantee that your body will do everything possible to fight off bacteria or viruses that you come into contact with, a number of recent studies have shown that the quality of your overall diet and lifestyle, along with a few nutrient-rich, immunity-boosting foods, can help to support your body’s immune system in preparation for the impending cold weather season.

When a potential pathogen, such as bacteria, viruses, or fungus, enters your body, your immune system, a sophisticated network of cells, tissues, and organs, recognizes the threat and takes action to eliminate it. The immune system is influenced by a variety of vitamins, minerals, and other bioactive substances found in food.

The most important vitamins for immunity are A (beta-carotene), B, C, D, and E, as well as folic and linoleic acids, copper, iron, selenium, and zinc. Research suggests that deficits in any of these nutrients may impair your body’s defenses against infections.

To eat for improved immunity, the goal is to focus on a plant-centric diet, as most bioactive compounds that help keep the immune system functioning at its best are present in plant-based foods. A good rule of thumb is to strive for five to nine servings of fruits and vegetables every day. A serving of fruit is one medium piece of fresh fruit, one cup of berries, or 100% fruit juice, and a serving of vegetables is one cup of raw or cooked vegetables or 100% vegetable juice.

To help boost your immune system as the cold season approaches, here are some immunity-boosting foods you can try adding to your diet.


Experts claim that all berries, whether you choose blueberries, strawberries, blackberries, or raspberries, deliver a powerful antioxidant and vitamin C punch to support the health of your immune system.

The berries’ striking red, blue, purple, and black hues serve as a clue that they are loaded with healthy anthocyanins. Strong antioxidants are found in several anthocyanins. Numerous health advantages, including improved immune function, are provided by these substances, according to study.


More than 5,000 study publications have been written concerning the benefits of garlic for the immune system. The primary bioactive component of garlic, known as alliin, has been shown by researchers at the University of Rochester to have antibacterial properties. Additionally, it contains allicin, a natural antibiotic. The antiseptic, antibacterial, and anti-fungal properties of garlic have been utilized for a long time, and it may also strengthen the immune system to help fight off viruses and other diseases.


One of the best sources of vitamin C, folate, and countless other advantageous bioactive ingredients that can support your immune system is citrus. Citrus fruit helps reduce oxidative stress to manage systemic inflammation, according to study published in Frontiers in Immunology. The nutrients folate and vitamin C help a variety of immune cells, such as T-cells and natural killer cells, to function properly. In addition, a number of the primary bioactive substances found in citrus, including hesperidin, naringenin, naringin, and narirutin, have anti-inflammatory properties.


Due to their vitamin E-rich tree nut composition, almonds are frequently marketed as a food that strengthens the immune system. Almonds include a wealth of nutrients, including 4 grams of fiber, 6 grams of plant-based protein, as well as magnesium, selenium, copper, zinc, and vitamin E.

Almonds have the highest vitamin E content of any nut, and studies have indicated that vitamin E can help raise T-cells, the immune system cells that can combat viruses. Additionally, more studies indicate that almonds enhance the intestinal flora, which also strengthens immunity.


Yogurt contains “live and active cultures,” which serve to improve your gut flora, and thus are considered to be immune-boosting. A first line of defense against pathogens that enter your body has been determined to be the cells in your GI tract. Additionally, the GI tract contains specialized immune cells that support the neutralization of pathogens that may have been ingested.

Studies show that probiotics are usually defined as microbial food supplements with beneficial effects on consumers. Most probiotics in the US diet come from yogurt, kefir, or other fermented foods, here in Nigeria, apart from yogurt, local pap, locust beans and African pear (ube) provides “live and active cultures”.

In addition to numerous health advantages, lactic acid bacteria have positive effects on the immune system, the digestive system, the absorption of some minerals, and the risk of developing some cancers.

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