 |
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| I know it sounds a little gross, but our bodies are full of bugs. Good bugs it is! They live in the intestines and help fight certain viruses and bad bacteria that can cause and perpetuate disease. |
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| Also, a strong immune system creates good bugs in your gut as they protect against bacteria. Don't wait until you feel a cough or sniffle. Instead, boost your immune system today |
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sleeping and control your stress levels |
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| The easiest formula to strengthen your immune system is to get adequate sleep. People who do not enjoy adequate sleep are more prone to getting sick when exposed to disease-causing microorganisms. |
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| Cortisol is a steroid hormone produced in the adrenal glands located above each kidney. This hormone is released in the body in response to events and situations such as severe stress and lack of sleep. By getting enough sleep and maintaining stress levels, we can easily control the body's cortisol levels. |
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| Cortisol's primary function is to reduce inflammation in the body. However, if this hormone is released in excess, it has negative effects on our immune system. Chronic inflammation as a result of various lifestyle factors such as severe stress, poor diet, and insufficient sleep forces the body to release excess cortisol. |
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| It can destroy the immune system. When the immune system is compromised, our body becomes susceptible to various gastrointestinal problems, food allergies, colds and flu, and other illnesses. So, the secret to boosting your immune system lies in getting enough sleep and keeping stress levels low |
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Eat yogurt to maintain a healthy digestive system. |
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| You may be surprised to know that 70-80% of our immune system is made up of our gut, so maintaining a healthy digestive system is essential to maintaining a healthy immune system. A slight imbalance of bacteria in your gut can upset your immune system, leaving you open to developing diseases. |
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| The best way to keep your immune system strong is to maintain a healthy digestive system and one of the easiest and most effective ways to do this is to have a morning meal with yogurt. Yogurt contains probiotics (good bacteria) that help boost the immune system. You can also take fermented milk products or various probiotic supplements to strengthen your digestive system and reduce your chances of respiratory and gastrointestinal infections. |
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Increase your vitamin C intake |
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| The role of vitamin C or ascorbic acid in strengthening our body's immune system can be well established. By providing the body with the required daily dose of vitamin C, we can easily strengthen our immune system and fight germs. |
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| The latest research shows that vitamin C supplements actually increase the number of antibodies in our body that protect our body from various viruses and bacteria. Many fruit juices also contain 100% vitamin C. |
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Eat a well-balanced diet |
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| By providing your body with a balanced diet, you can also boost your immune system. A well-balanced diet provides the required amount of nutrients needed to keep the immune system active at all times. |
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| One study found that adults who ate more fruits and vegetables enjoyed a better antibody response to the pneumococcal vaccine, which protects against pneumonia. It's just a well-balanced diet. By eating and providing your body with all the nutrients it needs, you can ensure that your body and your immune system are always functioning at optimal levels. |
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| You need to include lots of vegetables, low-fat dairy, fruits, whole grains, and light proteins in your diet to make it a balanced diet. This type of balanced diet will provide your body with the required amount of antioxidants, vitamins and minerals and will also strengthen your immune system. |
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| If you are thinking about taking a vitamin/mineral or herbal supplement, make sure you gather reliable information online, and consult with a nutritionist before making your decision. Will get complete information. |
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| Use garlic, as garlic is a very powerful broad-spectrum antimicrobial agent and also acts as a good immune system booster. |
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| If you want to live your healthiest life, you need to learn how to maintain a balanced diet on the go. |
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| A recent Harvard research report revealed that people who drank five cups of black tea daily for two weeks had stronger immune systems than those who drank other hot beverages. Blood samples tested showed that people who drank a lot of black tea had 10 times more virus-fighting interferon in their blood. |
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| Both black tea and green tea contain an amino acid that is responsible for boosting the immune system. To get the best dose of this amino acid, you should consume the tea daily as directed by a nutritionist |
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More important and effective ways to improve the immune system. |
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| Adequate exercise can reduce inflammation and promote healthy immune cell turnover. Jogging, biking, walking, swimming, and hiking are excellent core activities. |
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| Sugar contributes to obesity, type 2 diabetes and heart disease, all of which can lower your immune system. Reducing your sugar intake can reduce inflammation and these health risks. |
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| Healthy fats such as olive oil and omega-3s can reduce extreme inflammation. Since severe inflammation can suppress your immune system, these fats can naturally fight disease. |
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| Dehydration can make you more prone to illness, so make sure you're drinking plenty of water every day. Try to keep your body hydrated. Immune System |
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| There are several lifestyle and diet changes you can make today to strengthen your immune system. These include reducing your sugar intake, staying hydrated, exercising regularly, getting adequate sleep, and managing your stress levels. |
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| There are many other ways to boost your immune system and keep your body active and disease-free. However, the methods mentioned above are all natural and very effective. You can keep yourself healthy by eating a balanced diet, sipping a few cups of black tea, eating a cup of fresh yogurt, drinking fresh juices with plenty of vitamin C, and getting good sleep. |
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Lahore: (Dunya Daily) A strong immune system helps you to avoid many diseases, with some minor changes you can boost your immunity.
According to media reports, turmeric is the charismatic spice that is rich in medicinal properties. Turmeric can help boost your immunity. Tea is beneficial for your health in many ways, tea plays an important role in boosting your immunity.
Yogurt is another healthy option that you can use to boost immunity. The probiotics in yogurt help fight against infection. Citrus fruits are rich in vitamin C and antioxidants that can help strengthen the immune system. Add cinnamon to your diet and boost your immune system. Sago seeds also help in boosting your immunity
Our immune system protects our body from various diseases. The most important function of the immune system is to fight infection, germs and cancer.
It is important to have good immunity to run the body system. If the immunity is not good, then the person starts to get sick quickly and he is faced with allergies and indigestion. Which also affects its development.
We can increase our immunity by adopting some methods:
- Sleep:
Take special care of your sleep. Good sleep reduces stress and boosts immunity. Sleep eight hours a day.
Avoid smoking:
Smoking damages the immune system and causes bronchitis and pneumonia. So quit smoking for good immunity.Eat vegetables and fruits:
Vegetables, fruits, nuts and beans provide our body with all the nutrients it needs to boost immunity. Include more fruits and vegetables in your diet.Uses of Yogurt:
Add yogurt to your diet to boost immunity. The bacteria in yogurt boosts immunity and kills viruses. Daily consumption of yogurt protects against the risks of intestinal infections as well as other viral infections. Yogurt is useful in diarrhea and dysentery.Green Tea:
Daily consumption of green tea increases immunity. According to a research, the ingredients in green tea are very beneficial for immunity. Antioxidants in green tea protect the body from radical damage, which normalizes immunity.
. Put a green tea bag in a cup of hot water and keep it for five minutes.
. Take out the tea bag, add honey and drink it.
. Drink 2 to 3 cups daily.Vitamin D:
According to a research, vitamin D plays an important role in increasing immunity. Due to the lack of vitamin D, the body is prone to infections. It is important that there is no shortage of vitamin D in the body.
. Sunlight is the best source of vitamin D. Sit in the sun for 10 to 15 minutes in the morning.
. Include foods rich in vitamin D in your diet. Vitamin D is found in abundance in fish, cheese, egg yolks and some mushrooms.
. You can also take vitamin D supplements after consulting your doctor.
Exercise:
Exercising 30 minutes a day five days a week boosts immunity. Exercise increases the white blood cells in the blood and also accelerates the blood circulation. Reduces obesity and removes bacteria from the body. With all these things, the chances of disease in the body are reduced. Any kind of physical exercise is better than a lazy lifestyle.
. Walk or run for 20 to 30 minutes daily. Cycle or swim twice a week.
. Play basketball, football or badminton.
If a person's immunity is strong, he can fight many types of diseases. This is the reason why nutritionists advise to use foods that increase immunity such as yogurt, spinach, garlic, banana, fish, egg, cheese, ginger, lemon, tarr to combat the outbreak of corona virus. Fruits like kino, honey and various fruits etc. Today we are going to tell you some recipes that include immune boosting ingredients.
Cheesy koftas made with spinach
Spinach is available in all seasons and is a favorite vegetable of ours. It contains numerous nutrients, notably vitamins C, A, K and beta-carotene, which help the immune system to fight various infections. This leafy green vegetable is an antioxidant and helps prevent cancer. It is rich in iron, which is very beneficial in bone strength. However, while cooking spinach, care should be taken to avoid overcooking it as its nutritional value is preserved by undercooking. A variety of delicious dishes are prepared from spinach, in which spinach meat is eaten with great enthusiasm. However, today we will tell you the recipe of a unique dish, Cheez Koftas made with spinach.
Ingredients required
Spinach: Half a kilo
Cottage cheese: 200 grams
Salt: As per taste
Onion: One quantity
Tomato Paste: One cup
Crushed Red Chilli: One and a half teaspoon
Turmeric: Half teaspoon
Chopped Black Pepper: One teaspoon
Ground Garam Masala: Half teaspoon
Double Breadcrumbs: Half a cup
Cornflour: Two tablespoons
Fresh cream: four tablespoons
Kasuri Methi: One tablespoon
Green Chilli: Two to three pcs
Oil: As required
Recipe:
Chop the spinach, wash it and boil it in boiling water for three to four minutes and put it in a sieve. Pour cold water over it and dry it well. Now add spinach and green chillies in chopper and chop. Then add salt, cornflour and breadcrumbs and mix well.
Along with this, mix salt and black pepper in the cottage cheese and make small balls of it. Then make spinach kofta and put cottage cheese balls in between them and close it and keep it in the fridge for some time. Now add oil in a pan and fry the koftas till they turn golden. Then reduce the oil in the same pan and fry finely chopped onion in it and then take it out and keep it aside. Now add garlic in the same oil and fry for some time and then add tomato paste, salt, red chillies, turmeric and fried onions and mix well and cook till the gravy thickens. Finally, add cream, hot spices and kasuri methi to it and keep it on low flame. When the oil separates, remove it from the stove. Take it out in a dish and add the fried koftas and serve it with hot roti. Dry fruits and korma dry fruits have numerous medical benefits. Their consumption in moderation makes the human body strong and energetic. Consuming a handful of dry fruits daily is good for health. Dry fruits include peanuts, almonds, pistachios, cashews, raisins, walnuts, figs and cashews. According to experts, daily consumption of dry fruits is useful in preventing cancer, heart disease and keeping the cholesterol level in the body normal. Various delicious dishes are also prepared from dry fruits, of which we are presenting the recipe of Mayh Korma.
Ingredients
Meat: half a kilo
Turmeric: Two pinches
Coriander: Half a spoon
Ghee/Oil: Half a cup
Garlic: Seven Joys
Red Chillies: As required
Ginger: As required
Salt: As per taste
Almonds: 125 grams
Pistachios: 125 grams
Peanuts: 125 grams
Raisins: 125 grams
Yogurt: 125 grams
Recipe:
Soak the almonds in water at night and in the morning peel them and fry them in ghee. Similarly, lightly fry pistachios, peanuts and raisins in ghee. Now after browning the onion in ghee, fry the spices and then fry the meat along with curd and then add the fruits and add water. When the meat is cooked, fry again a little as needed and remove the pan from the stove. Add hot spices and cover it. After some time, serve korma made with dry fruits to eat.
Chicken Honey Wings
Honey is a natural lacy sweet fluid, made by bees from the sap of various flowers. Honey is one of the most precious blessings given by Allah to man. It has different types and is available in different colors. Its color, taste, quality and efficacy depend on the type of flower it is obtained from. Among all the nutritional blessings, honey has a prominent position. Adding honey to hot water and drinking it can reduce body fat. Honey is also effective in the treatment of various diseases and various tasty dishes are also made from it. Considering the benefits of honey, we have brought you the recipe of Chicken Honey Wings
Ingredients
Chicken Leg Piece: Half Kg
Oil: As required
Ginger Garlic Paste: Two Tablespoons
Salt: As per taste
Crushed Coriander: One teaspoon
Ground Cumin: One teaspoon
Ground Fennel: One teaspoon
Steep Hot Spices: As required
Chopped Red Chillies: One Teaspoon
Dry Fenugreek: One teaspoon
Water: Half a cup
For the lentils:
Moong Dal: Fifty grams
Massor dal: Fifty grams
Oil: Three tablespoons
Onion: One (medium) number
Turmeric: One teaspoon
(Grounded hot spices: one teaspoon
Water: One to one and a half cups
Salt: As per taste
Tamarind paste: Two tablespoons
Chopped Green Coriander: Two Tablespoons
Fresh cream: four tablespoons
Recipe:
First, put mung dal, masoor dal, oil, onion, turmeric, hot spices, water, salt and tamarind paste in a pan to cook. After that, heat four tablespoons of oil in a pan, add ginger garlic paste and chicken and cook until the color of the chicken changes well. Then add salt, coriander, cumin, fennel, red chillies, dry fenugreek seeds, four tablespoons of oil, hot spices and water to it and leave it to cook covered. After eight to ten minutes, turn off the stove.
Now check the lentils. When the dal is cooked well, put it in a blender and make a fine paste. Then add this paste to the chicken and fry it on high heat. Now add fresh cream and green coriander. When the gravy thickens well, take it out and serve it with roti or rice
13 Best Foods to Boost Your Immune System
A strong immune system helps keep a person healthy. The immune system is made up of different organs, cells, tissues and proteins. Together, they carry out body processes that fight pathogens such as viruses, bacteria, and foreign organisms that cause infection or disease. When the immune system comes into contact with a pathogen, an immune response is triggered. The immune system releases antibodies that bind to pathogens and antigens.
What foods boost the immune system?
A healthy and balanced diet helps to stay fit. The following foods will help boost your immune system and balance your diet.
Citrus fruits
When a person is suffering from a cold, they start taking vitamin C as it helps in boosting the immune system. Vitamin C helps increase the production of white blood cells that are key to fighting infection. All citrus fruits including grapefruit, oranges, lemons, limes and tangerines are high in vitamin C. Our body is unable to produce or store vitamin C.
Red Bull Peppers
Per ounce, red bell peppers contain about three times as much vitamin C as Florida orange peppers. In addition to boosting your immune system, vitamin C can help keep your skin healthy.
Broccoli
Broccoli is full of vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The best way to preserve its potency is to cook it minimally—or better yet, not at all. Recent research has shown that steaming is the best way to retain more nutrients.
Garlic
It keeps adding a little something to your meal, and that's what your health needs. Garlic can also slow the hardening of the arteries, and there is little evidence that it helps lower blood pressure. Garlic's immune-boosting properties are due to its high content of sulfur-containing compounds such as allicin.
Ginger
It will help reduce inflammation which can help reduce sore throats and inflammatory disorders. Ginger can also help with nausea. Ginger can also reduce chronic pain and cholesterol.
Spinach
Spinach made our list not only because it's rich in vitamin C, but also contains numerous antioxidants and beta-carotene, the latter of which can boost our immune system's ability to fight infection. Like broccoli, spinach is healthiest when cooked as little as possible to preserve its nutrients. However, light cooking makes it possible to absorb vitamin A and helps in absorption of vitamin A.
Yogurt
Even try to get plain yogurt instead of the kind that is flavored and full of sugar. Instead, you can sweeten your plain yogurt with fresh fruit and a drizzle of honey. Yogurt can also be a great source of vitamin D, so try to choose brands that are fortified with this vitamin. Vitamin D helps support the immune system and is thought to boost our body's natural defenses against disease.
Vitamin E reverses vitamin C before preventing and fighting colds. But these powerful antioxidants are key to a healthy immune system. It is a fat-soluble vitamin, which means that the presence of fat must be properly excreted. Nuts, such as almonds, are rich in antioxidants and contain healthy fats.
Sunflower seeds
Sunflower seeds are high in nutrients including phosphorus, magnesium, and vitamins B-6 and E. Vitamin E is important for regulating and maintaining the immune system. Other foods with high levels of vitamin E include dark leafy greens and avocados.
Turmeric
In India, turmeric is included as an important ingredient in many curries. This bright yellow, bitter spice has also been used for centuries as an anti-inflammatory agent in the treatment of both osteoarthritis and rheumatoid arthritis. Research has indicated that high levels of curcumin, which gives turmeric its distinctive color, can help reduce exercise-induced muscle damage. Curcumin has promise as an immune booster and an antiviral.
papaya
Papaya is another fruit that is full of vitamin C. Papaya also contains a digestive enzyme called papain, which has anti-inflammatory effects. Papaya is rich in potassium, magnesium and folate, all of which are beneficial for overall health.
Kiwi
Kiwis are naturally packed with a ton of important nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C helps promote white blood cells that fight infection, while other kiwi nutrients keep the rest of your body working properly.