Oman today_ The immune system is the body’s first line of defense against viruses and diseases. To maintain its proper function, nutrition plays a vital role. By making the right dietary choices, you can enhance your body’s resistance and reduce the risk of many illnesses.
1. Get Enough Vitamin C: Vitamin C is one of the most powerful antioxidants and supports the activity of immune cells. Regular consumption of fresh fruits and vegetables—such as citrus fruits, kiwi, and bell peppers—can provide the daily requirement of around 200 milligrams. However, excessive intake may have negative effects on the body.
2. Don’t Overlook Vitamin E: Vitamin E helps the immune system by increasing the production of defense cells, aiding in the fight against infections and even cancerous cells. Good sources include nuts, seeds, legumes, and plant-based oils. A daily intake of 30 to 60 milligrams is generally sufficient, though smokers and those with low physical activity may require slightly more.
3. Maintain Adequate Zinc Levels: Zinc plays a direct role in the production of white blood cells and the strengthening of immune responses. The recommended daily intake is between 15 and 25 milligrams. Natural sources include meat, whole grains, legumes, and nuts. Overconsumption of zinc supplements (more than 75 milligrams per day) may actually weaken the immune system.
4. Remember Selenium: Selenium helps activate immune cells and enhances their ability to destroy harmful or cancerous cells. Excellent sources of this mineral include tuna, shrimp, eggs, whole grains, garlic, and sunflower seeds.
5. Vitamin D and Sunlight: Vitamin D improves the body’s resistance to respiratory and viral infections. Sunlight is the best natural source, but during colder seasons, you can also obtain it from fatty fish, egg yolks, and fortified dairy products.
6. The Power of Garlic: Garlic contains sulfur compounds that increase white blood cell production, boost immunity, and reduce free radicals. Adding fresh garlic to your daily meals can help lower the risk of infections and colon cancer.
7. Limit Fatty Foods: A diet high in saturated fats can weaken the immune system. Try to reduce consumption of heavy, fried, and processed foods such as fast food, sausages, and creamy sauces. Instead, choose healthy fats from sources like olive oil, nuts, and seeds.
8. Exercise Regularly—but Gently: Regular, moderate exercise improves blood circulation and helps immune cells move more effectively throughout the body. Activities such as walking or yoga are ideal, while intense and prolonged workouts can temporarily suppress immunity.
In summary, a balanced diet, adequate sleep, and stress management form the golden trio for maintaining a strong and healthy immune system.