The immune system is a large network of cells, tissues, and organs that function together to protect our body from foreign body attacks.
The immune system is able to recognize and remember the countless intruders and produces cells and secretions that can defeat each of them.
The immune system is distributed across the body.
Main Parts of Immune System:
Bone marrow is the soft tissue at the deep core of the bones.
Thymus is located behind the breastbone; it is the place where T lymphocytes mature.
Blood vessels serve as one of the main routes for lymphocytes to travel throughout the body.
Another route through the system is lymphatic vessels that parallel veins and arteries.
Smalllymph nodes are situated along the lymphatic vessels, with clusters in the armpits, abdomen, neck, and groin. Every lymph node is loaded with compartments where immune cells congregate and identify
the antigens.
Peyer's patches are the structural units of gut-associated lymphoid tissue.
The spleen is located in the upper left of the abdomen.
Clumps of lymphoid tissue can be found in the airways and lungs, the linings of the digestive tract — that function as gateways to the body.
These tissues include the adenoids, tonsils, and appendix.
Our immune system can be divided into two subsystems:
Adaptive immunity and Innate immunity.
The adaptive immune system
Thanks to the adaptive immune system that always learns and adapts, our body can fight viruses or bacteria that mutate over time
Innate immunity
The main task of this immune system is to fight injurious microbes and substances that enter the body through the digestive system or skin.
Immune Tolerance
Immune tolerance is the ability of B or T lymphocytes to ignore the body’s own tissues. Scientists are trying to find out how the immune system knows when to ignore or respond.
Essential Nutrients for the Immune System.
Good nutrition is essential if you want to strengthen your immune system.
Indian super foods for immunity- Ghee, Indian gooseberry,
Whole grain, Jaggery, Spiced tea with Fennel seed, cardamon, black pepper and cinnamon, Turmeric, Turmeric milk, Garlic, Tulsi leaves, Ginger.
Vitamins, Minerals & Proteins
Vitamin A
Vitamin A rich sources, egg yolks, oily fish, tofu, cheese, Ghee, seeds, nuts, legumes, and whole grains. in Addition, vegetables include beta-carotene, which our body converts into vitamin A
Beta-carotene can be found in leafy greens and yellow, orange vegetables such as pumpkin and carrots.
B vitamins, specifically B6, B9, and B12,
B6 sources, legumes, Ginger, cereals, fruit, green leafy vegetables, nuts, chicken, fish, meat. B9 (folate) sources, green leafy vegetables, legumes, nuts, and seeds. B12 (cyanocobalamin) sources, eggs, meat and dairy,
fortified soy milk.
Vitamins C and E.
vitamin C sources:
Oranges, indian gooseberry, limes, lemons, kiwifruit, berries, tomatoes, broccoli, and capsicum Ghee are rich in vitamin C
Vitamin E can be found in Ghee, vegetable oils, green leafy vegetables, and nuts.
Vitamin D
For a majority of people, it’s enough to spend only a few minutes outside under the sun, while others need to take supplements. Vitamin D supplements may help protect our body from acute respiratory
infections. This vitamin can be also be got from products such as Ghee, eggs, fish, and some milks.
Iron
The greatest source of iron is whole-grain foods, meat, chicken and fish, legumes.
Zinc
sources of this mineral in seafood, chicken, meat, dried beans, nuts.
Selenium
Find it in meat, nuts (especially Brazil nuts), cereals, and mushrooms.
Protein
Protein is very important for our body and immune system, especially for recovery and healing processes. Find protein in lean meat, seafood, poultry, eggs, soy products, beans and peas, unsalted nuts and
seeds.
Omega-3 Fatty Acids
The main source is oily fish (mackerel, salmon, tuna, herring sardines, trout), walnuts, flaxseed, chia seeds.
The Importance of Exercises in immunity
The scientists found out that active people who engage in regular physical activity are less exposed to infectious diseases than sedentary and inactivity ones.
Physical activity helps to flush bacteria out of the lungs, reducing your chances of catching a cold, flu, or other diseases. Exercise also relieves levels of stress hormones, including cortisol and adrenaline. Lower
levels of these hormones might help to protect your body against illness.
General healthy-living strategies are an excellent start to strengthen your immune system.
