How To Boost Your Immunity - A Complete Guide

How to Boost Your Immunity?
A Complete Guide
BY -: Rekha Rani
Copyright © 2020 Bottom Science www.BottomScience.com
Copyright © 2020 Bottom Science
All rights reserved. This book or any portion thereof

may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher
except for the use of brief quotations in a book review.
Printed in India
First Printing, 2020
www.BottomScience.com
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Contents
INTRODUCTION .............................................................................................. 4
What Is Immunity? ............................................................................................. 6
Why is it Important to possess a Strong Immune System? .................................. 8
Symptoms of a Weak system ............................................................................ 10
Foods that can Boost Your Immunity ............................................................... 12
 Diet .......................................................................................................... 13
What are Other Ways to Boost Immunity? ........................................................ 16
Quick Tips ........................................................................................................ 18
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INTRODUCTION
You’re what you eat! How are you ready to improve your
immune system? On the whole, the body system does an
encouraging job of protecting the body against disease-causing
microorganisms. But, with our fast-paced lives keeping track of
your food intake that contains great immunity boosters has
become hard.
More often, we don’t concentrate on the necessary food that our
body requires to make strong immunity. We miss meals, survive
on junk because we’re too lazy to thrash something up that’s
healthy. And, now within the pressing times of COVID-19, it’s
of the very important that we consume foods that intensify our
immunity as a defense against these novel viruses and otherwise
too.
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How to Boost Your Immunity?

A Complete Guide
Page | 5
What Is Immunity?
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Being immune to something means it doesn’t affect you.

Immunity is your body’s safeguard that protects you from
deadly infections and viruses, especially through preventing the
event of a pathogenic microorganism. Ignoring your health,
especially now in such risky times, won’t be the right thing to
undertake to. Developing a strong immunity is one of the only
preventive and precautionary measures to need against the
coronavirus (COVID-19) until a vaccine has been procured.
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Why is it Important to possess

a Strong Immune System?
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Your system helps remove foreign bodies and malignant cells

from your body while fighting off harmful bacteria, viruses, and
germs. Also, it's responsible for down-regulating immune
responses against harmless external triggers like food, or against
the bodies’ tissue. Without an accurate system, you'll develop
autoimmune diseases.
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Symptoms of a Weak system
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1. High-stress levels (See Also | How to Overcome

Depression Quickly)
2. Excessive stomach problems
3. Always tired
4. Constantly catching colds
5. Frequent infections
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Foods that can Boost Your

Immunity
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Give your system a lift with healthful, plant-based foods. As

coronavirus has impacted communities around the world, many
folks have wondered whether there are steps that they follow to
stay healthy. Everyday preventive measures—such as hand
washing, avoiding contact with sick individuals, and good
hygiene - can go an extended way in reducing your risk for
viruses, bacteria, and other pathogens.
In addition, however, there's a signal that diet and other routine
measures influence immune strength and susceptibility to
infectious diseases. Whether these measures do or don't
influence susceptibility to COVID-19 or its clinical course isn't
yet known. However, there's every reason to put what we do
realize foods and immune defenses to use. Here is what we all
know now:
 Diet
Eating a low-fat, plant-based diet may assist in giving the
system a lift. The system relies on white blood cells that produce
antibodies to combat bacteria, viruses, and other invaders.
Vegetarians are shown to possess simpler white blood cells as
compared to non-vegetarians, because of a high intake of
vitamins and low intake of fat.
1. Eating a diet also can be protective. Studies have shown
that controlling eating fat helps support immune defenses.
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Research also shows that oil may damage white blood cell
utility which high-fat diets may alter the gut microbiota that
aid in immunity.
2. Maintaining a healthy weight can also benefit the system.
Heaviness is linked to increased risk for infections like
pneumonia. (See Also | 10 Fat-Burning Drinks to Lose
Stubborn Fat Fast)
3. Vegetable-based diets are operational for weight loss
because they're rich in stuff, which helps fill you up,
without adding additional calories. Strength can also lower
BMI, which is related to better immunity. A plant-based
diet has also been shown to decrease inflammatory
biomarkers.
4. Zinc could also be a mineral that can help you to boost
white blood cells, which defend against invaders. For zinc
sources include nuts, pumpkin seeds, sesame seeds, and
beans.
5. Studies have shown that fruits and vegetables provide
nutrients like - beta-carotene, vitamin C, and vitamin E
which helps to boost the immune system. Also, plant-based
foods are rich in antioxidants, as they also help to reduce
stress levels.
 Beta-Carotene: Beta-carotene could also be a strong
antioxidant that can reduce inflammation and boost
immune function by increasing disease-fighting cells within
the body. Excellent sources include sweet potatoes, carrots,
and green leafy vegetables.
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 Vitamins C, E, and D: Vitamins C and E are antioxidants

that help you to destroy free radicals and they also support
the body’s natural immune response. Vitamin C found in
numerous foods including oranges, grapefruits, tangerines,
strawberries, bell peppers, spinach, kale, and broccoli. It's
essential to permanently health. It is a strong antioxidant
that helps the body repel infections. Diets rich in vitamin E
include nuts, seeds, and spinach. Vitamin D food sources
include fortified cereals and plant-based milk and
supplements.
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What are Other Ways to

Boost Immunity?
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 Get Sufficient Sleep: Sleep is straight related to immunity.

The body needs a mean of seven hours of sleep to function
correctly. It needs time to heal and recuperate daily to
provide the specified antibodies to repel infections. (See
Also | An Easy Guide to Diagnose Insomnia)
 Limit Your Sugar Intake: Added sugars and carbs
increase up to overweight and obesity with increases your
chances of falling sick and more vulnerable to diabetes and
heart diseases.
 Exercise Regularly: Exercising regularly can boost your
system and thus the effectiveness of vaccines. It also helps
your immune cells regenerate and reduces inflammation.
(See Also | Yoga: A Complete Guide for Beginners)
 Other Supplements: There are a few supplements and
nutrients that are important to make and increase your
immunity.
 Vitamin B6: it is vital for biochemical reactions that
happen within the system. Foods rich during this
supplement include chicken, leafy greens, and chickpeas.
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Quick Tips
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 Don't smoke.
 Eat a diet of fruits and vegetables.
 Exercise regularly.
 Maintain a healthy weight.
 If you drink alcohol, start reducing your consumption.
 Get adequate sleep.
 Take steps to avoid infection, like washing hands
frequently and cooking meats carefully.
 Attempt to attenuate stress.
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How to Boost Your Immunity?

Copyright © 2020 Bottom Science

All rights reserved. This book or any portion thereof

First Printing, 2020

Founded in July 2019, we continuously working on writing good

How to Boost Your Immunity?

Being immune to something means it doesn’t affect you.

Why is it Important to possess

Your system helps remove foreign bodies and malignant cells

Symptoms of a Weak system

1. High-stress levels (See Also | How to Overcome

Foods that can Boost Your

Give your system a lift with healthful, plant-based foods. As

 Vitamins C, E, and D: Vitamins C and E are antioxidants

What are Other Ways to

 Get Sufficient Sleep: Sleep is straight related to immunity.

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