6 food Nutrients to Supercharge your Immune System
A body system that protects the body from viruses, bacteria, parasites, and other harmful creatures, known as Immune System. But in that time people are not as much aware of their immunity strength as they have to be. Even people don’t know which nutrients and ingredients he uses for the betterment of their immune system. In this article, we discuss the six topmost Nutrients which help you to improve your immunity and strengthen your Immune system.
Nutrients help our immune system to generate more and more immune cells and they work as antioxidants and protect healthy cells, produce antibodies in our body, transfer signals from one nervous system to another. Epidemiology established that such person who is not well nourished, those people get affected by bacteria, viral and other infection rapidly than to the well-nourished person. So, It is essential to all to nourish our body to be fit and fine, below you find some essential nutrient to Supercharge our Immune system.
VITAMIN C:
It is the topmost nutrient that helps us to Supercharge our Immune system. In another case, if you have lack Vitamin C you feel more prone to getting sick. Vitamin C works as a potent antioxidant and also a cofactor for a family of biosynthetic, gene regulatory enzymes. Vitamin C supports the immune defense system by support in many cellular functions in both types of immune systems.
Here are some of the fruits which are rich in Vitamin C orange, lemon, grapefruit, kale, spinach, strawberry, bell peppers, and broccoli.
The studies and observations show that lack of Vitamin C shows poor immunity. And its deficiency causes a high risk of virals and infection ( pneumonia ).
Because of our can’t store or create vitamin c so, everyone needed to take it. One of the interesting thing about the Vitamin C is that it is present in most things what we daily take so, need to take supplements for Vitamin C but need to check to take insufficient amount.
Vitamin B6 :
Our body needs Vitamin B6 to absorb vitamin B12 and also to make red blood cells (RBC) of the immune system. Vitamin B 6 helps to make neurotransmitters like serotonin chemical which carry the signal in our nervous system from one to another.
The deficiency of Vitamin B6 causes disturbance in our Immune system, it can easily understand this, deficiency inhibits the production rate of antibodies in our body and also reduces the production of WBC ( white blood cells ).
As we know the biochemical reactions must perform in our Immune system. Vitamin B6 – rich in food cold-water fish, chicken, and also green vegetables, it is the main ingredient of hummus
VITAMIN E :
As we know vitamin E is also a good antioxidant that helps the body to fight against viruses, virals, and infectious diseases. It prevents lipid peroxidation and associates cell membrane damage. Vitamin E helps in the maintenance of integrity part of the cell membrane, maintain signal transduction and also produce many of the protein.
Lack of Vitamin E may pause or slow the manufacturing process of immune cells.
Vitamin E directly Supercharge our Immune system we can take it by regular use of such ingredients as nuts, seeds, and spinach, etc.
ZINC :
Zinc is an essential nutrient for us in growth as well as in the immune system. Zinc plays a vital role in our Immune system such as a signal transporter in our CNS(center nervous system), Zn is also essential for monocytes/macrophages and anti-bacterial cells. Zn also shows the antioxidant properties.
Lack of Zn cause many problems related to the immune system such as cell-mediated immune dysfunctions, and abnormal neurosensory changes
Zn produces naturally and found in beans, fishes, meat, dark chocolate, legumes, etc.
CAROTENOIDS :
Carotenoids are the pigment found in plants, algae, and bacteria. Carotenoids are the reason that’s why plants show different colors. There 600 different types of carotenoids founded yet. They also act as an antioxidant for the human body, so, they also boost our Immune system
Some carotenoids are known to exert multiple protective effects in the function of the cellular immune system. It also minimizes the UV rays effect by sunlight.
Food that is rich in carotenoids is apricot, broccoli, squash, sweet potato, peaches, etc.
FATTY ACIDS :
In the Immune system, fatty acids have their vital role, and they also boost up our Immune system. Fatty acids work as a source of energy, signal transduction, as a structural component of cell membranes. Omega-3 fatty acids can also boost your memory.The cause of fatty acid shows the property of anti-inflammation so, it directly helps to boost our Immune system.
Lack of fatty acids causes the inhibition of mediator immune cells. Food rich in fatty acids is fish, seafood ( tuna, salmon, herring), nuts, seed( flaxseed, chia seed, walnut), and plant oil.
8 Best Fruits That Are Good for Diabetics
Diabetes is a group of diseases that result in too much sugar in the blood(high blood glucose). a person having these diseases called diabetics. The main cause of diabetes is
1.Pancreas not producing enough insulin to the body
2.The cells of the body not responding properly to the insulin produced by the body.
There are the 8 most common fruits that help to control diabetes are:-
1. Apples
Polyphenols are found in the skin of Apple which is helpful to improve the body’s ability to utilize insulin effectively. This helps your cells absorb sugar and provide energy and regularly eating apples may reduce insulin resistance, leading to lower blood sugar levels.
A medium-sized apple contains 0.3 grams of fat, 95 calories, 4.4 grams of fiber, 0.4 grams of proteins, 25 grams of carbs. And also it is a good source of vitamins, apple provides 14% of your daily recommended vitamin c intake. It is cholesterol-free, fat-free, and sodium-free. Apples having a low glycemic index(GI) and glycemic load(GL) of about 32 and 4.7 respectively. which causes a minimal rise in blood sugar levels that’s why Apple is one of the best diabetes-friendly fruit.
2.Bananas
Bananas having much potassium. a medium-sized banana contains 9% of the RDI. Banana can help lower blood pressure. Banana has a low glycemic index(GI) . A medium-sized banana contains 1mg of, having 0 cholesterol. It is low in calories having 105 calories. It also contains 422 milligrams of potassium, 3.1 grams of fiber, and It contains fiber which helps to slow the digestion of carbohydrates and plays an important role in maintaining a normal gut environment, metabolism, and decreasing cholesterol. That’s why the banana plays important role in controlling diabetes.
3.Pears
Red-skinned pears have carotenoids which reduce the danger of cancer and eye disease. Antioxidants, vitamins, and minerals are found in pears. Pears contain a low glycemic index(GI) and glycemic load(GL) of approx 30 and 7 respectively. A medium-sized pear having. It contains 101 calories, 27 grams of carbohydrates, 5.5 grams of fiber where 71% is insoluble and the remaining is soluble, 206 mg of potassium, 7.5 grams of vitamin C. Pears have many health benefits because it is rich in vitamin and nutrient.it has fighting inflammation, serving as an antihyperglycemic and it is helping with digestion. so that pears are helpful for diabetics.
4.Grapes
A study is held by the British Medical Journal in 2013 and found that grapes are helpful with a lower risk of developing type 2 diabetes. Grapes having some important nutrients and powerful plant compounds which is helpful for health. Grapes have a low glycemic index (GI)59 and do not raise blood sugar levels and they contain sugar.
.One cup (151 grams) of grapes having they contain 104 calories, 27.3 grams of carbs, 1.1 grams of protein, 0.2 grams of fat, 1.4 grams of fiber, 27% of the vitamin C of RDI, 8% of the potassium of the RDI.Grapes have also vitamin C, beta carotene, quercetin, lutein, and ellagic acid which are powerful antioxidants. These qualities of grapes help diabetics to recover from diabetes.
5.Oranges
The cultivation of oranges has started in eastern Asia thousands of years ago. Oranges are one of the most popular fruit. they are also called sweet oranges. Oranges are a good source of fiber, vitamins, thiamine, folate, and antioxidants. They have many more benefits of health. A medium-sized orange(100 grams)contains 47 calories, 87% of water, 0.9 grams of protein, 9.4 grams of sugar, 11.8 grams of carbs, 2.4 grams of fiber, 0.1 grams of fat. Regular consumption of oranges is beneficial for health. they have a low glycemic index so they less affect blood sugar and insulin levels. Diabetics can eat one navel orange per day is beneficial for their health.
6.Berries
According to the ADA (American Diabetes Association) berries are beneficial for diabetics whether they like blueberries, strawberries, or any other type of berry all are helpful because they are full of antioxidants and fiber. Berries may benefit blood sugar management by increasing insulin sensitivity and improving clearance from the blood. One cup of fresh blueberries contains 84 calories, 21 grams of carbohydrates, 4 grams of fiber, 11 grams of carbohydrates, 0 grams of fat. The Glycemic index measure in berries is 53, which is low GI. This is the same as a banana. The glycemic load of berries is low which includes portion size and digestible carbohydrates. One cup of blueberries (150 g) has a GL of 9.6.
7.Kiwi
Kiwi is beneficial for both types of diabetes whether you have Type1 or Type 2 diabetes.it is one of the best fruits for people suffering from diabetes.it controls your blood sugar level and also helps in controlling diabetes because it is rich in vitamin C.it increases the immunity and ability to fight the diseases. One kiwi contains many nutrients that it contains 42 calories, 10 grams of carbohydrates, 215 my of potassium, 64 mg of vitamin C, 2 grams of fiber. Kiwi has a low glycemic index of 50 as well as a low glycemic load of 7.7. This makes it a healthy choice amongst the list of fruits. An average person can eat around 2-3 kiwis per day.
8.Avocados
It is a creamy green fruit that is full of vitamins, nutrients, and heart-healthy fats. Avocados are helpful for type 2 diabetes patients, mentioning them in your diet may help to lose weight, lower cholesterol and increase insulin sensitivity. It is rich in fiber. The minimum intake of fiber for people with type 2 diabetes is around 40 grams. Avocado is cholesterol-free, gluten-free, low in sodium and it contains, 227 calories, 2.7 grams of protein, 12 grams of carbs, 21 grams of fats, 9.2 grams of fiber. It provides a healthy dose of monounsaturated fats, which may help lower bad cholesterol. so that it takes an important role in controlling diabetes.
