IMMUNE SYSTEM

What is Immune System? The immune system is the body’s defense against infection.

Parts of the Immune System:

The immune system includes white blood cells and organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels, and bone marrow.

How Does the Immune System Work?

When the body senses foreign substances (called antigens), the immune system works to recognize the antigens and get rid of them. B lymphocytes are triggered to make antibodies (also called immunoglobulins). These proteins lock onto specific antigens.

Some types of white blood cells, called phagocytes, chew up invading organisms. Others, called lymphocytes help the body remember the invaders and destroy them.

Another type of phagocyte is the neutrophil which fights bacteria. When someone might have a bacterial infection, doctors can order a blood test to see if it caused the body to have lots of neutrophils.

 Other types of phagocytes do their own jobs to make sure that the body responds to invaders.

The two kinds of lymphocytes are B lymphocytes and T lymphocytes. Lymphocytes start out in the bone marrow and either stay there and mature into B cells or go to the thymus gland to mature into T cells. B lymphocytes are like the body’s military intelligence system — they find their targets and send defenses to lock onto them. T lymphocytes are like the soldiers — they destroy the invaders that the intelligence system finds.

Humans have three types of immunity — Innate, Adaptive, and Passive:

• Innate immunity: Everyone is born with innate (or natural) immunity, a type of general protection. For example, the skin acts as a barrier to block germs from entering the body. And the immune system recognizes when certain invaders are foreign and could be dangerous.

• Adaptive immunity: Adaptive (or active) immunity develops throughout our lives. We develop adaptive immunity when we’re exposed to diseases or when we’re immunized against them with vaccines.

• Passive immunity: Passive immunity is “borrowed” from another source and it lasts for a short time. For example, antibodies in a mother’s breast milk give a baby temporary immunity to diseases the mother has been exposed to.

Some Ways to Boost Your immune system Naturally

.Eat more whole plant food

.Reduce the use of sugar

.Manage your stress level

.Get enough sleep

.Regular Exercise

Can fruits and vegetables strengthen the immune system?

Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.

Here is a list that includes the top ten fruits that boost immunity

1. Citrus Fruits:  Almost all citrus fruits are rich sources of vitamin C. Some popular citrus fruits include –

   1. grapefruit: Grapefruits are packed with nutrients, as just half of a grapefruit contains about 64 percent of your daily recommended vitamin C and small sums of protein, manganese, vitamin A

   2. oranges:

   3. lemon

   4. Tangerine

2. 
   1. Pineapple: Pineapple is rich in vitamin C and manganese      

               6. watermelon: Watermelons help you stay hydrated, boasting many other health benefits such as lowering blood pressure, regulating the immune system, and helping with muscle soreness. It contains a plethora of nutrients such as vitamin C, copper, potassium, vitamin A.

                  7. Papaya: Papaya is yet another fruit that boosts immunity and comes loaded with vitamin C.

                 8. Apples: Apples are cheap, readily obtainable, sweet, and healthy. Not only do they boost immunity, but reduce your weight, which can help prevent several diseases linked to obesity.

                    9. Pomegranate: As per the BBC Good Food, pomegranates comprise about three times the amount of antioxidants you will receive in either green tea or red wine.

                   10. Kiwi:  Like papayas and other fruits that boost immunity, kiwis come naturally packed with a plethora of essential nutrients, such as folate, vitamin K, potassium, and vitamin C.Vitamin C boosts the production of white blood cells to fight infection, while various other nutrients found in kiwi ensure the healthy functioning of the rest of your body.

            11. Avocado: Avocado contains substantial amounts of vitamin E, iron, and potassium and is high in monounsaturated fat that helps lower your cholesterol and promotes a healthy immune system. The potassium in avocados regulates blood pressure and fights fatigue, and they are also rich in omega-3 fatty acids, which reduce the risk of heart disease.

• Red bell peppers.: f you think citrus fruits have the most vitamin C of any fruit or vegetable. Contain vitamin C  and is also a rich source of beta carotene.

• Broccoli: Broccoli is supercharged with 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.

• Garlic: Garlic’s immune-boosting- properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

• Ginger: Ginger may help decrease inflammation, which can help reduce sore throat and inflammatory illnesses.Spinach: Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

• Yogurt: Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

• Turmeric: You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both Osteoarthritis & rheumatoid arthritis.

   It shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster. Almonds: When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

•  Blueberries: Blueberries are filled with antioxidants that can help treat and prevent coughs and colds.

•   Sunflower Seeds: Vitamin E is important in regulating and maintaining immune system function.

• Tomatoes are a great food to eat when you’re sick due to their high concentration of vitamin C. Just one medium tomato contains more than 16 milligrams of vitamin C, which is a proven fuel to your body’s immune system.

• Nuts: Most nuts contain vitamin E, another vitamin that’s crucial to fighting off sickness.

“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria, and toxins.

Vasantha. K.P