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Immune system the human body has the ability to resist all type of foreign particle, including infectious agent like bacteria, viruses,  fungi,  parasites and their toxins and this capacity is that is called Immunity.

Immunity is of two type

1- innate
2- acquired

INNATE ( NONSPECIFIC ) IMMUNITY

Innate immunity can be seen to comprise four type of defensive barriers: anatomic,  physiologic,  phagocytic,  and inflammatory.

ACQUIRED ( SPECIFIC ) IMMUNITY 

Acquired immunity also known adaptive or specific immunity., is capable of recognizing and selectively eliminating specific microorganism and molecules ( i.e., foreign antigens ).

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Increase immunity 7 simpal tips

1. Don't smoke.
2. Eat a diet high in fruits and vegetables.
3. Exercise regularly.
4. Maintain a healthy weight.
5. If you drink alcohol, drink only in moderation.
6. Get adequate sleep.

• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly

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Yoga exercise to boost immunity

Basic 5 tips yoga :

1- Sitting and Breathing (Sukhasana and Pranayama) :

Sukhasana

When it comes to boosting your immunity, sometimes the simplest approach can be the most effective.

How It Helps:
sukhasan is the traditional pose for meditation. It allows for optimal breathing and movement of “prana” (life force energy)throughout the body.

Allowing yourself to relax and breathe deeply can help reduce stress hormones, heart rate, and nervous system distress (which all supports strong immunity). Breathing through a U-shaped tongue for a minimum of three minutes is believed to help reduce a fever.

Let’s Try It:

• Find a comfortable seat with your legs either crossed or kneeling. (If you’re in a chair, make sure you have a firm connection to the floor under your feet)
• Stack your shoulders over your hips, head over your shoulders, and slightly tuck the chin so the crown of the head reaches tall
• Inhale length up the entire spine, exhale and feel rooted in your seat
• Stay for as long as it feels good but at least 10 deep breaths

2-Half Lord of the Fishes (Ardha Matsyendrasana) :

Ardha Matsyendrasana

Spinal twists decompress and nourish the spine, but they can also help a lot with our body’s internal functions, including our immune system.

How It Helps:
The theory behind twists helping our immunity is that improper digestion causes toxins to build-up. These nasty toxins send the body out of whack and have the potential to create infection or inflammation. Yoga poses that gently compress, twist, or stimulate the stomach can help with digestive issues.

Let’s Try It:

• Sitting with your legs straight out in front of you, plant your right foot on the outside of your left leg so the sole of your right foot is on the mat
• Keep the extended left foot flexed. Option to cross the left foot under the right leg and near the right hip)
• On an inhale, plant your right palm directly behind your low back and bring your left elbow to the outside of your right knee
• Inhale to lift and lengthen your spine, exhale to twist and shift the gaze over the right shoulder
• Stay for 5 breaths on each side

3- Supported Fish Pose (Matsyasana Variation) :

Matsyasanavariation

Arguably one of the most feel-good restorative variations, Supported Fish makes an already yummy pose feel even better, and is also a great yoga pose for immunity.

How It Helps:
When you’re really feeling beat, this yoga pose boosts your energy levels when you’ve been depleted. Supported Fish Pose also targets the lungs, so it can help open up and relieve congestion.

Let’s Try It:

• If you have one, grab your yoga bolster and/or yoga blocks (if you don’t have these, a rolled up blanket works great!)
• If you have two yoga blocks, place one on the mat beneath your heart and one beneath the back of your head. If you have a bolster, place it on top of the blocks or in their place
• If you’re using a blanket, roll it up and position it so the blanket ends at the middle of your back and the top of the blanket roll supports your head
• Relax your chest and shoulders and let your arms open wide, palms facing up
• Legs can either be out straight or bent with feet as wide as your mat and the knees touching in the center
• Stay in this pose for 1-5 minutes

4- Forward Fold (Uttanasana) :

Inversions bring a wealth of benefits to mind and body, and inversions include way more yoga poses than just a handstand! Forward Fold is the perfect gentle inversion to boost immunity.

How It Helps:
Inverted postures and forward bends bring prana and blood flow to the sinuses, which can help ease congestion. Sinuses and our mucus membranes are our body’s first line of defense against infection, so keeping them healthy can boost our immune system function.

However, depending on the level of congestion you are experiencing, this might be uncomfortable or agitating for the sinuses. As with any time you practice yoga, it’s important to check in with your body and back off or skip a pose when needed.

Let’s Try It:

• From standing, bring your feet hip-distance apart
• Slowly hinge at the hips and keep a bend in your knees as you come into a gentle forward fold
• Option to hang ragdoll or allow your hands to rest on the floor, yoga blocks or on your ankles, calves or thighs
• Stay here for 5-10 breaths or as long as feels good
• When you come out of this pose, roll yourself slowly to standing to prevent any dizziness

5- Legs Up the Wall (Viparita Karani) :

                        Viparita Karani

The ultimate stress-busting yoga pose, Legs Up the Wall should also be a staple when you practice yoga for immunity.

How It Helps:
Legs Up the Wall is one of the most relaxing yoga poses for your whole body. It allows lymph drainage, blood circulation to even out, releases pressure from your back, and helps you feel grounded, so in turn your nervous system can completely relax and reset.

For optimal immunity, we need our nervous system to be fortified and functioning properly.

Let’s Try It:

• Sit about 3 inches away from an empty wall
• Lie onto your back and swing your legs up onto the wall, so the back of your thighs rest against the wall (you can scooch a little closer if needed)
• Allow your entire spine to rest heavy on the mat or floor beneath you, and relax your arms by your sides or on your stomach
• Pro Tip: It might feel good to add some weight on top of your feet to feel even more grounded (a book, sandbag, or pillow works great)
• Stay here for 1-10 minutes

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HOW TO INCREASE IMMUNITY

Increase immunity fruits & others

Watermelon

is ammune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren't much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function. 


5 Ways to Eat Watermelon:

1- Watermelon slices are the most common way to enjoy this fruit. Here are a few creative ways to eat watermelon.

2- Make a fruit salad with watermelon and top it with a lemon, honey, and mint dressing.

3- Have a tall glass of watermelon strawberry lemonade.

4- Snack on arugula watermelon salad topped with feta cheese.

5- Enjoy frozen watermelon sorbet.

6- Cool off with watermelon, ginger, lime pops.

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Wheat germ

Wheat 

Wheat germ is the innermost part of the wheat kernel. It is the most nutrient rich part of the grain. The germ is rich in B vitamins, zinc, and vitamin E. Sprinkle wheat germ on top of yogurt or cereal or add it to a shake. Wheat germ makes an easy addition to bump up the nutrition in baked goods. Substitute wheat germ for a bit of white flour in recipes to get some extra vitamins and minerals.

What Do You Do with Wheat Germ?

Most people know wheat germ makes a tasty topping sprinkled on fruit, yogurt, or cereal, but what else can you do with it? Wheat germ is a versatile food that can be used in a variety of recipes.

• Combine wheat germ, herbs, and spices to make a breaded coating for baked chicken and fish.
• Use wheat germ instead of breadcrumbs in meatloaf and meatballs.
• Sprinkle wheat germ on top of baked apple crumble and similar desserts.

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Sweet potato

Sweet potato 

One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. These vitamins are crucial for immune function and great for your skin. Sweet potatoes are a cholesterol-free and fat-free food, so you get all the helpful, immune-boosting vitamins without the guilt. Sweet potatoes serve up a healthy portion of fiber, too.

Sweet Potato Recipes to Savor

The deep, rich color of sweet potatoes reflects the high vitamin A content. These bright, orange root veggies can be whipped up in a variety of ways. Try these sweet potato dishes on for size.

• savory sweet potato fries
• sweet potato casserole
• twice baked sweet potatoes
• sweet potato pie
• sweet potato beet chips

Broccoli 

Broccoli 

Broccoli is a nutrient-packed powerhouse to support your immune system. One cup of broccoli provides as much vitamin C as an orange. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form. Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body.

5 Ways to Enjoy Broccoli

Not a fan of broccoli? Some people love it, some hate it, but broccoli is such a nutritious vegetable, it makes sense to find a way to eat more of it. Broccoli can be prepared in ways that are so tasty, you'll crave it! Try the following broccoli dishes on for size.

• creamy broccoli and cheese soup
• broccoli casserole
• broccoli salad
• lemon braised broccoli
• roasted broccoli rabe

Harness the power of garlic cloves

Garlic 

People have praised garlic for ages for its immune boosting properties. Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer's disease, heart disease, cancers, and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills. If you do catch a cold, garlic can shorten the duration of it. If you do try garlic supplements, be mindful that the one you choose contains the active ingredients contained in real garlic.

Garlic and Cancer

Garlic boosts the portion of the immune system that is tasked with fighting viruses and cancer. Several studies have documented a link between garlic use and reduced rates of many different types of cancers. People who regularly consume lots of raw or cooked garlic have 30% to 35% fewer colorectal cancers than those who do not eat the allum. In one small study of people who had inoperable pancreatic, colorectal, or liver cancers, immune function was improved when participants took aged garlic extract for 6 months.

Reap the Rewards from Pomegranate Juice

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Beneficial compounds in pomegranate extract have been found in lab studies to inhibit the growth of harmful types of bacteria including E coli O157:H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and other organisms. There's also evidence pomegranate compounds inhibit the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis. Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.

5 Ways to Enjoy Pomegranate

Most people enjoy pomegranate by eating the jewel-colored seeds after cutting open the fruit. There are many other ways to indulge in pomegranate.

• Add tart, colorful pomegranate seeds to fruit salad.
• Cool down with pomegranate lemonade on hot summer days.
• Make a lovely salad with watercress, endive, blood oranges, and pomegranate seeds.
• Mix pomegranate seeds into wild rice pilaf.

 Ginger
Anti-inflammatory Root

Ginger root 

Antioxidant compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Normal metabolic processes in the body, infections, and toxins all contribute to the production of free radicals resulting in oxidative stress. Antioxidants in foods like ginger quench free radicals and help guard against arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate some fresh ginger and steep it in hot water to make tea. Fresh grated ginger also makes a great addition to healthy stir fried veggies. Ginger has proven antibacterial and antiviral properties.

5 Ways to Eat Ginger

What can you do with ginger root? A lot! Here are a few ideas to add more ginger to your menu.

• Add ginger to hot chocolate for an unexpected kick.
• Grated ginger makes a lovely addition to carrot cake or spice muffins.
• Make a ginger orange glaze to enjoy over salmon filets.
• Add ginger to marinades for meats.
• Enjoy honey ginger chicken wings.

Maximizing the health of your immune system is easy when you know which foods to eat. Eat these 16 immune-boosting foods to keep your immune system in the topmost form.

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Beta-carotene and other carotenoids: 

Apricots, asparagus, beets, broccoli, cantaloupe,carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C

 Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew,

kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet
potato, strawberries, and tomatoes.

Vitamin E 

 Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin,
red peppers, spinach, and sunflower seeds.
Other super foods that are rich in antioxidants include:

 Prunes 
 Apples 
 Raisins 
 All berries 
 Plums 
 Red grapes 
 Alfalfa sprouts 
 Onions 
 Eggplant 
 Beans 

Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity
include Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified
cereals, and dairy products

 Selenium:  Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grainproducts

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Antioxidant Super Foods:How Much Do You Need?

For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.
Here are the RDAs for some antioxidants:
Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you
may require as much as 50% more dietary zinc. That’s because your body absorbs less
zinc when you have a diet rich in plant-based foods.

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Selenium

55 micrograms for men or women.
Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says
that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the
levels that may lower risk of chronic diseases.

Vitamin C: 
90 milligrams for men, 75 milligrams for women. Smokers should get extra

vitamin C:
125 milligrams for men and 110 milligrams for women.

Vitamin E: 
15 milligrams for men and women.
How Foods Boost Immunity Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they

contain have discovered benefits

 Quercetin: a plant-based chemical (phytochemical) found in apples, onions,
teas, red wines, and other foods. It fights inflammation and may help reduce allergies.

 Luteolin: a flavonoid found in abundance in celery and green peppers. It also
fights inflammation and one study showed it may help protect against inflammatory brain
conditions like Alzheimer’s.

 Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce
risk of heart disease, cancer, and Alzheimer’s disease.

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about
taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

What are antioxidants?

 They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a

number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and

arthritis. Free radicals can also interfere with your immune system. So fighting off damage with  antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.

Antioxidants for Immunity: Where to Find Them

Adding more fruit and vegetables of any kind to your diet will improve your health. But some

foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-

carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially  those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.


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