immune system

The immune system is an integrated system, the various parts of which work in harmony with each other, and in fact there are still many complications that scientists are still ignorant of in this system, and until this moment no scientific evidence has been found proving the importance of a healthy life system in maintaining the health of the organ The immune system, but this does not negate the importance of studying this aspect, as scientists are in the process of discovering the effect of diet, exercise, age, psychological pressure, and other factors that are believed to affect his health, and until their effect is proven, it is better to follow a healthy and healthy life to maintain On the health of the immune system.


People who live in poor places and suffer from malnutrition are more susceptible to infectious diseases, and it is worth noting that there are few studies that study the effect of proper nutrition on the immune system, and others link between proper nutrition and reducing the risk of developing diseases or alleviating their symptoms. Some of these foods may contribute to improving the immune system:


Foods rich in vitamin C:  is a high-impact antioxidant, and it is involved in many vital processes in the body that can help improve the effect of the immune system, and accordingly, the reference dietary amount is hundreds of times greater than the reference dietary amount for many other vitamins, and from It is worth noting that the daily consumption of 100-200 milligrams of vitamin C by healthy people is sufficient to cover the daily needs of it to reduce the risk of chronic diseases, and it is worth noting that the body's ability to store vitamins dissolved in water as vitamin C is low, and therefore it is preferable to obtain this vitamin One of its sources is constantly to reduce the risk of developing a vitamin C deficiency, and given that this vitamin is an antioxidant, that is, it reduces free radicals in the body, and thus it may help reduce or delay the risk of developing some cancers and heart diseases, and also contribute to maintaining the Health with age, and foods rich in vitamin C: citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, and broccoli , Brussels sprouts, kiwi, and others. 


Garlic: Garlic contains the compound allicin; It is a powerful antibiotic that is produced when you chew or grind a grain of garlic. of Immunology Research in 2015 indicated that garlic possesses immunomodulatory and anti-inflammatory properties, which can help change the composition of cytokines that stimulate inflammation (in English: cytokine), in addition to activating immune cells.


Ginger: A review published in the International Journal of Preventive Medicine in 2013 indicated that ginger contributes to the improvement of a large proportion of health conditions due to its immunomodulatory and anti-inflammatory properties. Thus, it may relieve muscle pain after intense exercise.


Turmeric: Curcumin is the active substance in turmeric, as it binds to heavy metals, such as: cadmium and lead, to reduce their toxicity, which contributes to maintaining brain health. And its ability to fight infection, according to a review published in the International Journal of Pharmaceutical Sciences and Research in 2012. A preliminary study conducted on mice and published in the journal Immunopharmacology and Immunotoxicology indicated that high levels of curcumin are associated with an increase in the number of antibodies, and in contrast, the mice that were given A low amount of it was not observed to have a difference in the production of these antibodies compared to the one that did not consume it.


Honey: Scientists believe that many of the health benefits that honey carries are due to its antioxidant content, such as; Secondary plant substances, flavonoids, and ascorbic acid are all available in natural honey, and a review published in the Pharmacognosy and Health Journal in 2017 indicated that honey improves levels of T cells, B lymphocytes, antibodies, acid cells, neutral cells, and cells. The only ones belonging to white blood cells, and normal killer cells in the primary and secondary stages of the immune response upon tissue culture.


Milk: A review published in the American Journal of Clinical Nutrition in 2000 indicated that increased milk consumption, especially among immunocompromised groups, such as; Elderly people may activate their immune response, which in turn increases the immune system's resistance to many diseases such as infection, asthma, and others, and more studies are still needed on its effect, and a laboratory study published in Nutrients in 2017 indicated that consuming milk that contains On probiotics; Such as; Lactobacillus daily may increase the levels of natural killer cells, interleukins, and antibodies, which helps improve the immune system.


Almonds: Almonds are one of the nuts rich in vitamins and healthy fats, as it contains half a cup of it. That is, approximately 46 whole grains without peeling them at 100% of the recommended daily percentage of vitamin E, which maintains the health of the immune system and reduces the risk of catching a cold, and a study published in Immunology Letters in 2010 indicated that almonds with their peel have an anti-viral effect such as the herpes virus. Simplex, improves immune-related markers, such as; Interferon alpha, which is also associated with the immune response.


Sweet potatoes: Sweet potatoes contain a high percentage of the antioxidant beta-carotene, which provides them with the bright orange color, which is also linked to boosting the health of the immune system, as sweet potatoes are rich in some vitamins, such as; Vitamin B1, Vitamin C, and Pro-Vitamin A.


Green tea: Both black tea and green tea are rich in antioxidant flavonoids, but black tea's content of a powerful antioxidant that improves immune functions in the body, which is called epigallocatechin gallate or what is known for short as EGCG reduces the process of fermentation it is subjected to on Unlike green tea, which is not subjected to this process, it is prepared by steamed and thus preserves its content of this type of antioxidant, and green tea is rich in an amino acid called L-theanine, which, along with immune T cells, may contribute to the production of compounds that fight germs.


Non-smoking. Eat a healthy diet that contains fruits and vegetables. Avoid alcoholic beverages. Get enough sleep. Follow the correct steps to avoid infection. Like washing hands frequently, and cooking meat well. Reducing the level of psychological stress. Exercising regularly, which helps control weight and improve the immune system