There are many dangers around us that we can see like smoke from cars or air pollution. Including invisible things like viruses and bacteria that are very harmful to our bodies. But our body has a system to help deal with these dangerous things, and that is the Immune system. So how do we know that our immune system is still strong and ready to take care of our bodies?
When our immune system is unable to function normally or our immunity is low. Our bodies will have different symptoms to show us that the immune system is falling. We can check the symptoms as follows:
- Sick often and sick for a long time
Because usually in healthy people there may be a slight illness about 2-3 times a year and can get better on its own in about 1 week. Therefore, if we have frequent and chronic illnesses, it may show that the system Our immune system is getting weaker and trying to fight off any infection in our body.
- Digestive problems
Vomiting, diarrhea, distension, or constipation, all indicate a risk of weakening your immune system. Because our digestive system is full of bacteria that are beneficial to our immune system. But when the immune system is weakened, the bacteria that come with food can enter the body and cause infections along with digestive symptoms.
- High chronic stress
Because stress directly affects the immune system. Stress will cause the level of white blood cells in the body to decrease. This impairs the defense or function of the immune system. Studies have also found a correlation between stress from activities such as exams, work, etc., and weakened immune system strength.
Immune boosting food
One of the ways to strengthen your immune system is to make healthy food choices. If we choose to eat a variety of foods in the right amount, it will not be difficult to strengthen the immune system.
1. Vitamin D
Vitamin D is a newly discovered vitamin that plays a role in the immune system. It has been found that many immune system functions are stimulated by vitamin D.
Recommendations for increasing vitamin D intake are therefore recommended to eat foods rich in vitamin D, such as mushrooms, liver, and fatty fish. whole grains Milk or dairy products that are fortified with vitamin D
Another way the body gets vitamin D is exposure to sunlight without sunscreen for about 5-10 minutes will stimulate the body to synthesize enough vitamin D.
2. Vitamin C
Vitamin C plays a role in the immune system. by enhancing the strength of the epithelium Which is responsible for preventing the invasion of foreign matter, including stimulating the antioxidant system to work normally. The white blood cells, which are responsible for destroying pathogens, can function normally.
Foods that are the main source of vitamin C are Fresh vegetables or fruits such as oranges, guavas, kiwis, papayas, and broccoli, which is usually recommended to consume about 1 fist of fruit 2-4 times a day, will get enough vitamin C, such as 2 tangerines. Will provide about 130 milligrams of vitamin C. Just 1 kiwi will provide 70 milligrams of vitamin C.
3. Iron
It helps boost immunity and works with Vitamin C.
The groups most affected by iron deficiency are pregnant and lactating women, as well as infants and children. Because it will affect the development of these children as well. Iron is a nutrient that plays a role in the body's antioxidant processes. Makes the skin and various tissue layers strong.
Food sources high in iron include offal, meat, especially red meat, while white meat such as fish and chicken contains less iron than red meat of the same weight. Working women need about 20 milligrams of iron per day. while men need about 11.5 milligrams per day.