9 Nutritions That Could Increase immune system

1. Yoghurt

Probiotics in Yoghurt are healthy bacteria that keep our intestine and digestive system free from diseases causing germs.

Although, available now in form of supplements, a study conducted in University of Vienna in Austria finds that 7 ounces of yoghurt everyday is as effective as any immune booster medicine.

In addition, in a research conducted in Sweden on 181 factory employees,those who take daily supplement containing lactobacillus Reuteri(Probiotic whose function in particular is to stimulate the growth of white blood cells)have 33% less sick leaves compared to those who take placebo.

optimum dose : two portions of 6 ounces per day.

2. Oats and Barley

According to results of a research conducted in Norway, oats and barley contain beta-glucan, certain fiber which possesses antimicrobal and antioxidant traits stronger than echinacea.

When animals digest this particular substance, they would have tendency to be more resistant to flu, herpes, and even anthrax. As for human, the benefits of consuming oats and barley are to increase body's immune system, to speed up external and internal wound recovery, and to help antibiotic working more efficiently.

Optimum dose : at a minimum,one of three suggested daily portions of these grains.

3. Garlic

Garlic contains active substance, called allicin, effective to fight against infection and bacteria.

Researchers from England in one study give 146 participants placebo or garlic extract within 12 weeks period.As a result, Participants who are consuming garlic extract are less likely to catch flu.

Another research also show that people who chew on garlic more than six cloves in a week have 30% less likely to develop colorectal, or well-known as bowel, cancer and 50% less likely to develop abdominal cancer.

Optimum dose: two raw garlic cloves per day and add ground garlic in meals a few times within a week.

4. Fishes

Selenium is chemical element found abundant in clams, lobsters, and crabs.one of its many functions is to help white blood cells to produce cytokines, protein that helps get rid flu viruses of our body.

Salmons,Mackerels,and Herrings are rich of omega-3 fatty acid useful to reduce inflammation, increase air flow in our body, as well as to protect our lungs from flu and respiratory infection,

optimum dose: two portions a week (less is recommended when planning on or during pregnancy).

5. Sup ayam

A researcher from University of Nebraska discovers that chicken flavored ramen noodles block the migration of inflammation caused by white blood cells.

This finding is crucial as cold symptoms are responses to accumulation of cells in bronchial arteries. Cysteic amino acid is produced from the cooking process of chicken. This chemical substance is similar to medication for bronchitis known as acetylcysteine.

In addition,if we add our chicken soup with seasonings such as onions and garlic, it would help increase our immune system.

optimum dose : optimum dose : a bowl when fatigue.

6. Tea

A research conducted in Harvard University discovers that people who drink 5 cups of black tea on daily basis for two weeks would have the ability to fight against viruses 10 times bigger than those who don't.

L-theanine, the type of amino acid responsible of increasing of our immune system, is abundant in both black and green teas.

optimum dose : a couple of cups daily.

7. Beef

Lack of zinc is malnutrition case commonly found on grown-ups in U.S, especially vegetarian and those who cut back on beef,main source of minerals to strengthen our immune system, as part of their diets.

At a minimum, lack of zinc could increase the risk of infection.Zinc is important element for the growth of white blood cells, cells that play important roles in our immune system to identify and terminate bacteria, viruses, and alien substances harmful to our body.

Optimum dose: 3 ounces of non-fat beef provide approximately 30 % zinc needed daily. If beef is not preferable, you could substitute it with oyster,pork, poultry, yoghurt, or milk.

8. Sweet potatoes

Sweet potatoes provide first defense from unwanted bacteria and viruses.

To stay strong and healthy, our skin needs vitamin A.Vitamin A plays important role to produce bonding tissues, key components of skin.

One of the best way to get Vitamin A in our body is by consuming meals containing beta-carotene (e.g. sweet potatoes), substance that would be transformed by our body into vitamin A.

optimum dose: one portion of half of cup provides 170 calories equal to 40 % beta-carotene needed daily. Another fruits that are rich of beta-carotene are: carrot,squash,canned squash and honeydew.

9. Mushroom

For centuries, people around the world have taken advantage of mushroom for immune system.

Researches show that mushroom could increase production and activities of white blood cells, thus, they become more aggressive. This is a good indication when our body catch infections.

Optimum dose: shiitake,maitake, and reishi mushrooms are beneficial to our immune system. Nutrition experts recommend to consume at least a quarter ounce to one ounce of mushroom per day.

Source: www.detikhealth.com