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Boost immune system: Food, Fruits, Nutrients, Vitamins, Minerals, Exercise and Stress

Immune system Immune system is a complex network of various cells, organs, proteins and tissues which work together to protect against disea...

Immune system

Immune system is a complex network of various cells, organs, proteins and tissues which work together to protect against disease. Our immune system is essential for our survival because it helps keep us healthy.Here we discuss various foods, fruits, nutrients, Vitamins and minerals that boost and support immune system and how affect exercise and stress on it.

01 – Vitamin D

Vitamin D is a nutrient that help to maintain bones, joint and muscles. Children and adults who don’t get enough Vitamin D may develop soft, thin and brittle bones. So it is necessary to have enough vitamin D to stay healthy. Mainly this  can come from sun, foods and supplements. When our skin is open to the sun, the body start to make vitamin D and most of the people can cover some of their vitamin D needs this way.

Foods that contain vitamin D

  • Tuna
  • Mackerel
  • Cheese
  • Egg yolk
  • Mushroom

02 – Zinc

Zinc is a mineral and very small amount is required to the growth, function and maintenance of human body. It helps to increase the function of immune system, thyroid function, blood clotting, wound healing and maintaining vision.

Foods that contain Zinc

  • Red meats
  • poultry
  • seafood
  • dairy products
  • nuts
  • grains

03 – Vitamin B

Vitamin B has a major role in maintaining cell health and keeping body energized, not all type of vitamin B do this, however, B-6, B-12, B-9 important in immune system and can cause health problem when it is not enough.

Vitamin B-12

Vitamin B-12 helps to maintain nervous system.

Foods that contain B-12

– Cheese
– Egg
– Beef liver
– rice
– Onions
– Fish
– Red meat
– Milk

Vitamin B-6

Vitamin B-6 helps to convert food into energy.

Foods that contain B-12

– Tuna
– Salmon
– Grains
– Ground beef
– Chicken breast
– Chickpeas

Vitamin B-3

Vitamin B-3 Also aid in converting food into energy.

Foods that contain B-3

– Fish
– Grain
– Red meat
– Beef liver
– Peanuts

Vitamin B-9

Vitamin B-9, also called as folic acid, play major role in body health. B-9 aid to grow red blood cells, prevent neural tube defects such as spina bifida, when consumed by pregnant women and develop immune system.

Foods that contain B-9

– Dark green leafy vegetables
– Grains
– Meats
– Beans
– Sea food
– Fruits
– Eggs

Vitamin C

Vitamin C, also known as ascorbic acid and ascorbate is a vital nutrient for health. It is an essential nutrient for maintaining and form bones, skin and blood vessels. There are several benefits of the vitamin C such as development of immune system, protect against cardiovascular disease and eye disease. Vitamin C is also water-soluble and can naturally
find in some foods and fruits.

Foods that contain Vitamin C

– Orange juice
– Papaya
– Red, green and yellow pepper
– Potato
– Strawberries
– Kiwifruits

04 – Exercise

Exercise is a physical activity that improve and maintain health and fitness. It includes growth of strength, muscles and cardiovascular system, weight loss or maintenance, flexibility improvement, regulating the digestive system, reducing surgical risks, and finally improvement in health. Moderate exercise aid to strength the immune system.

10 Good looks Guidelines

05 – Stress

There is a relationship between the stress and the illness. Since the immune system and the endocrine are interrelated, physical or emotional damage in one may cause to damage other. So managing stress may support to strength the immune system.

Health affect
  • High blood pressure
  • hypertension
  • diabetes
  • heart disease
  • Obesity
Tips to prevent
  • Follow Relaxation techniques
  • Positive thinking and attitude
  • Changing behavior
  • Seek for social support and make time for hobbies
  • Eat healthy


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