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How to strengthen your immune system quickly?

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Defend your body against foreign microorganisms like body diseases, epidemics, and viruses, so make sure there are no defects to strengthen your immune system quickly and avoid health-problems and cancer risk.

Components of the human immune system

Organs and tissues

The immune system in your body consists of different parts that work together to defend the body, but one of the most important parts are:

Bone Marrow

It is the place of origin of blood cells and T and B lymphocytes.

Thymus gland

T lymphocytes travel to the thymus The thymus gland becomes active in your body during puberty to produce the hormone thymosin, which helps T cells proliferate and acquire different antigen receptors.

Immune Cells

The cells work together to boost the innate immune system and boost the strength of white blood cells or leukocytes.so for good health read How does immune system works?

Urgent and necessary steps to strengthen the immune system

First: vitamins needed to boost immune system

Learn about the essential vitamins needed by your body to strengthen immunity and focus on boosting vitamin and mineral supplements to maintain autoimmune.

Second: Nutrition and healthy diet

Third: Changing routine and daily life activity

What are the most important vitamins and minerals needed to strengthen the immune system?

1- Vitamin B complex and the minerals magnesium and manganese supports the body’s metabolism and maintaining energy and vitality during the day
2- The minerals iron and copper to enjoy the health benefits and strengthen the immune system
3- Vitamin D and the mineral calcium good for the proper functioning of your muscles.
4- Vitamin C helps maintain strong bones and treating viral diseases
5- Vitamins B3, B6, and B8 support healthy skin and Keep your brain, muscles, and nervous system healthy
6- Vitamin A and the mineral zinc have a positive influence on vision and It is a basic and necessary assistant for working more than 300 different enzymes in the body
7- Vitamins B2, B6, and B12 and the mineral iron have a favorable influence on the normal formation of red blood cells and hemoglobin. Important for vital tissue processes, energy formation, and tissue breathing process
8- Vitamin B1 is good for the heart. and chemical reactions in the body so the necessary laboratory tests must be performed to find the missing vitamins

Nutrition and healthy diet

All meals that you will have to make at home must contain all the previous vitamins to a stronger immune system but How can they help maintain your health? and Can specific foods boost the immune system?
Farmers: The more colored fruits and vegetables, the better for health.

what are the best vegetables and herbs for strengthening immunity?

Citrus fruits

The body cannot store or produce vitamin C that has a role in the production of white blood cells. It is the key to fighting infection

Red bell peppers

Is one of the most important sources of vitamin C, and beta-carotene. In addition to boosting your immune system, vitamin C may help maintain healthy skin. Beta-carotene helps keep your eyes and skin healthy.

Broccoli

Is rich in vitamins, minerals, and antioxidants such as sulforaphane and other fibers and is packed with vitamins A, C, and E,

Garlic

Early civilizations realized its value in fighting infection. The immune-enhancing properties of garlic come from a dense concentration of sulfur-containing compounds, such as allicin. Garlic also helps lower blood pressure and slow arteriosclerosis.

Ginger

According to a review, ginger has multiple properties that boost and strengthen the immune system as it increases the strength in the body and thus works as an anti-inflammatory and antioxidant and has cholesterol-lowering properties.

Spinach

Spinach boosts the immune system because it contains many essential nutrients, antioxidants, and oxalic acid

Yogurt

Yogurt source of vitamin Dis one of the most important products, which has a primary role in strengthening and strengthening the immune system

Almonds

When it comes to preventing and controlling diseases and epidemics, vitamin E is one of the most important vitamins after Vitamin C. However, Vitamin E is the key to a healthy immune system. Because it is a fat-soluble vitamin, which means that it requires a proportional absorption of fat into the body and is available in nuts, like almonds, another excellent source of vitamin E.

Turmeric

It is an effective anti-arthritis and rheumatoid arthritis. Also, it has antioxidant effects

Green tea

Is an antioxidant. Important for the body as it contains epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to boost immune function in the body, which works to strengthen the immunity quickly and immediately

Papaya

Papaya is a premium fruit, loaded with big amounts of Vitamin C. You can find 224 percent of your daily recommended amount of vitamin C in one papaya. Papaya is an anti-inflammatory. It contains a digestive enzyme called papain, which is a natural antagonist of many infections and also contains a big amount of potassium, B vitamins, and folate, all of which are useful for general health and cardiovascular disease.

Kiwi

It is an excellent source of vitamin C, kiwi contains many essential nutrients, including folic acid, potassium, vitamin, and K, which fight infection,

Poultry

It contains a high content of vitamin B-6. Which is an important player in many chemical reactions that occur in the body? Hence, achieving the most irritating and strengthening our immunity.

Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. It also contains a high content of vitamin E

Herbs and nutritional supplements

Natural herbs are considered one of the most important alternative methods of treatment in the past and also are considered one of the most important ways to give the immune system more strong and enhance the body with vitamins and essential oils that are necessary for the body
Herbs such as Andrographis, AHCC, astragalus, echinacea, and cranberry

Changing routine and daily life activity

let your muscles talk about your immunity

Exercise continuously and permanently under the sun in order to obtain wonderful vitamin D, which is useful for the heart muscle and strengthening the joints.
Strengthening the respiratory system by stimulating blood circulation in the body while doing exercise strengthens the immune system
Don’t forget, that proper nutrition and hydration are very important.

Be calm and do no Stress

Stress affects immunity, as long-term stressors may weaken the immune system and increase your exposure to the disease. Here the important question arises

How to reduce stress so that you do not become ill?

Relaxation and yoga and deep breathing exercises all help to relax and reduce psychological and nervous stress

Do not miss premium sleep and rest

You must get enough sleep eight hours a day to regulate the work of the immune system and obtain higher levels of T cells that strengthen the immune system.
As people who sleep less than 6 hours per day s are exposed to diseases, viruses, and pneumonia
During a few sleep periods, the body releases stress hormones such as cortisol to keep you awake and alert, which depresses the immune system.
As naps (sleeping during the afternoon) for no more than half an hour increase the activity of the body and strength the immune system

Hygiene

Simply keeping your hands clean is one of the best ways to ward off illness, Many epidemics and viruses are transmitted through handshaking or by touching common surfaces, so make sure to wash your hands for 20 seconds with warm soapy water before preparing food or eating, as well as after coughing Sneezing, using the bathroom, or shaking hands with others, protects against many viruses and diseases

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