3 Day Immune Boosting Diet Plan And 8 Immune Boosting Foods

Hello readers! Do you know in today’s environment, developing a strong and resilient immune system is vital? This is important because poor lifestyle, unhealthy habits and increasing environmental pollution can lead to lifestyle diseases like obesity, hypertension, diabetes, joint pain, and even cancer. 

Our immune system maintains a vigilant watch over all the foreign particles that enter our body, such as pollutants, and stops them from causing any life-threatening diseases. So, to prevent these conditions, it's necessary to have a proper and healthy diet plan that boosts your immunity. 

In this blog, we will learn about immune-boosting diet plans and the best immune-boosting foods.  We will also learn about some of the best immune-boosting foods, so let’s get right into it. 

Table Of Contents

1. What Is Immunity?

2. What Are The Types Of Immunity?

3. 3 Day Immune Boosting Diet Plan

4. Top 8 Foods To Boost Immunity

5. 5 Lifestyle Changes To Improve Immunity

6. The Final Say

7. FAQs

8. References

What Is Immunity?

Immunity is the ability of our body to protect itself against harmful foreign substances. Our immune system, which provides us with immunity, is auto-responsive and prone to kill the unknown substances in the body that may hinder our vital metabolic and biological processes. It functions by working in association with immune cells, chemicals and receptors. It also produces antibodies to protect us from life-threatening diseases.

The immune system is combined with proteins, cells, organs, and tissues that fight infections and other bacteria and viruses. They act together to fight off the invaders and keep our bodies healthy. 

Now, let’s learn about the types of immunity our body has. 

What Are The Types Of Immunity?

The types of immunity include the following:

1. Acquired Immunity

The meaning of acquired immunity is explained simply by the immunity that our body gradually gathers or acquires with time. In this type of immunity, the immune system gets used to the disease we encounter. It makes antibodies from the same, known as pathogen-specific immunity or acquired immunity.

This immunity makes the antigen harmless and constantly replenishes the antibodies that circulate in the immune system. Acquired immunity is reinforced with time and helps to fortify the immune system. 

Acquire immunity aims to combat diseases and prevent their onset in the future, hence, we need to develop a strong and well-balanced acquired immunity meal plan to strengthen it. 

Also Read: What Should You Look For In Immune Boosting Foods?

2. Innate Immunity

Innate immunity is present since the day we are born and lasts with us for our lifetime. This provides the first line of defence to our body when foreign substances enter, such as bacteria, viruses, fungi, pollutants, allergens, etc, enter our body. 

One of the stark features of innate immunity is the production of mucus and effectively triggering the activation of adaptive immunity or acquired immunity. For example, when you catch a cold, you cough and sneeze which is the response of our innate immune system to flush out the antigen. The innate immunity is combined with neutrophils, natural killer cells that work as a shield to protect us from infection before we get exposure to the disease.

Over time, the innate immune system assists in producing antibodies. So, to keep our innate immune system strong, we must follow a diet plan for boosting immunity. 

Best Diet Plan For Immunity Boost

A healthy and nutritious diet boosts the immune system and improves the body's overall functioning; therefore, following a diet plan for boosting immunity in your body is essential. Below is a list of some diet plans for a strong immune system:

Day 1. Immune Boosting Diet Plan-

Day 2. Immune Boosting Diet Plan

Also Read: 5 Herbal Teas To Boost Immunity And Fight Infections 

Day 3. Immune Boosting Diet Plan

Top 8 Foods To Boost Immunity

Many food items help boost immunity; hence, they can be added to our diet chart to increase immunity. These foods can also be easily incorporated into diabetes care plans or weight loss plans easily. Below are some of the foods to boost immunity quickly: 

1. Ginger

Ginger contains antioxidants, potassium and magnesium and can be added to your immune-boosting diet plan. It is rich in anti-inflammatory and anti-viral properties that prevent the infection from spreading further and throwing the pathogens out of the body. 

2. Fruits (Citrus)

Vitamin C is one of the essential elements required to maintain healthy skin, bones and cartilage. You can eat citrus fruits to fulfil the need for vitamin C. Citrus fruits are rich in vitamin C and other vitamins that are protective agents to fight infection and boost immunity. The fruits include kiwi, oranges, lemons, grapes, etc.

3. Spinach

Spinach can be a part of an immune-boosting vegetable list as it is one of the best foods rich in vitamin E, and also contains flavonoids, vitamin C, and carotenoids that keep common illnesses away from the body, such as cold, flu, etc. So, a bowl of spinach a day keeps the sickness away!

4. Fatty Fish

If you love eating fish frequently, it can be included in your immunity meal plan. Salmon and mackerel are rich in omega-3 fatty acids that aid immunity. They are enriched with anti-inflammatory properties. Along with antioxidants, some fish contain contaminants that can cause many infections, so make sure you thoroughly clean and cook before eating. 

5. Turmeric

It has anti-viral, anti-microbial, and anti-inflammatory properties that push the immunity to stay firmer and prevent infections. This ingredient should be in your daily immune-boosting meal plan.

6. Seeds 

Add seeds like pumpkin, sunflower, and flaxseeds to your meal plan to boost the immune system. They are rich in micronutrients like zinc, iron, and selenium that help bolster your immunity and lower inflammation. They provide essential nutrients and minerals for the proper functioning of the immune system.

Also Read: 9 Incredible Foods High in Zinc: Boost Your Health Naturally 

7. Yoghurt

Yoghurt is a must in your healthy immunity meal plan. It is rich in probiotics that keep the good bacteria nourished and healthy, and these good bacteria keep digestion smooth, thus reducing the chances of any gut-related health condition.

8. Garlic

Like turmeric, garlic is also rich in antimicrobial and anti-viral properties. Having garlic every day as a part of your immunity meal plan will supplement its smooth functioning. It keeps the common cold, fever and flu away. The allicin present in garlic helps to overcome many other health conditions.

5 Lifestyle Changes To Improve Immunity

1. Stay Hygienic

Bad hygiene is the culprit for the deterioration of immunity. So, keeping yourself clean by washing your hands and body regularly with antiseptic liquid or sanitiser prevents the risk of getting any health issues.

2. Good Physical Activity

Great exercise keeps your body active, and the suppressed immunity boosts to fight off infections. Diet plan for a strong immune system. Less activity makes you weak and more prone to infections.

3. Drink A Good Amount Of Water

Less water intake also lowers immunity, so having 2-3 litres of water regularly keeps the body hydrated and reduces the chances of infections. Keeping yourself hydrated is the key to remaining healthy and disease-free. 

4. Stay Stress-Free

People under stress get more addicted to smoking and alcohol intake, which reduces their immunity. So, along with your meal plan to boost immune system, having some kind of activity that increases your stress levels and makes you feel fresh and happy should be followed, like dancing, trekking, or listening to music.

5. People With Health Conditions Should Stay Away

People with diseases like thyroid, diabetes, and cancer should consume more immunity-boosting foods to keep out the risk of infections in the long run.

The Final Say

It is essential to take care of our immune system, which is the core of our body. To keep it healthy, we should include foods rich in antioxidants in our diet plan. Antioxidants protect our body from diseases and strengthen our immunity, reducing the risk of medical conditions. 

Additionally, we can follow immunity-boosting ways to maintain a healthy and active lifestyle throughout our lives. A healthy diet plan and lifestyle can help us stay physically and mentally fit.

Try a personalised and guided immune-boosting diet plan by ToneOp with a dedicated diet coach. 

FAQs

1. What types of vitamins are necessary in an immune-boosting diet plan?

Foods rich in vitamins A, C, and E and antioxidants are necessary to boost immunity.

2. Can eggs be consumed to boost immunity?

The egg is rich in proteins and healthy fats and can be included in the diet to boost immunity.

3. Which is the best exercise to boost immunity?

Cardio and strength training are considered the best exercises to boost immunity.

References

1. https://ods.od.nih.gov/factsheets/VitaminC-Consumer 

2. https://www.nccih.nih.gov/health/garlic 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8937591/ 

About ToneOp

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