Hamza Asadullah
Glory be to Allah!!!
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My sister we should always get our vitamins and minerals naturally but there are cases when doctors recommend supplements but it is always best we try to keep our immune system healthy and active naturally as Allah has put these benefits in many foods and here are examples of many immune strengthening foods:
Whole grains: Brown rice, millet, quinoa, buckwheat (kasha), oats, barley, and other whole grains are a valuable source of the vitamins, minerals and fiber that are an essential part of keeping the immune system healthy. Fiber helps cleanse the colon of toxins and helps prevent intestinal infections. Intact whole grains, not the flour products made from them are what really strengthen the digestive system. Cooked grains make a great breakfast or a substitute for pasta, white rice or white potatoes.
Vegetables: Eat as many vegetables as you can. These are really the immune-boosting heavyweights. They are the best source of the vitamins, minerals, and phytochemicals that are known to protect the body against many diseases, including cancer. Especially try to have dark leafy greens, such as kale and collard greens. And include as many of the yellow and orange vegetables as possible for beta carotene, an important anti-oxidant. Carrots, winter squash, and sweet potatoes are also great for satisfying the sweet tooth in a healthy way. If you are prone to diarrhea, then avoid raw vegetables (and fruit). Lightly steam or saute them instead.
Fresh fruit:Providing the same benefits as vegetables, fruits can be eaten as snacks, separate from protein for better digestion. Berries are particularly noted for their cancer preventative abilities. Fruit though is very high in sugar, so large quantities should be avoided, especially tropical fruits such as bananas, mangoes, etc. If you are prone to yeast infections (thrush, candida), avoid fruit juices, since the high concentration of sugar promotes the growth of yeast in the digestive system.
Protein: Generous amounts of high quality protein are important for maintaining rapid production of cells to support the immune system, preventing loss of lean muscle mass and boosting energy.
As much as possible, look for organic meat and poultry, have plenty of fish, especially those high in Omega-3 fatty acids, which are important for building the body's immune response. These include salmon, sardines, mackerel, trout and tuna; flax seeds are another good source of this important nutrient. Dairy products may not be the best protein source since they create digestive problems for many people, such as excess gas, loose stools, mucous and congestion. Yeast infections and thrush also thrive on dairy. Vegetarian sources of protein include soy products such as tofu and tempeh, and beans and legumes, having the added benefit of fiber, which animal foods do not provide.
Other helpful foods include onions, garlic (unless you are having liver problems), ginger, and turmeric (a spice that is a good anti-inflammatory). Mushrooms such as shi-take, oyster, and other Asian varieties, are noted for their immune-enhancing abilities. Sea vegetables are rich in minerals such as immune-boosting zinc, as well as calcium. Small quantities of fresh almonds, walnuts, and pumpkin seeds are also good sources for zinc and healthy fats.
Water: This is the essential "ground zero" for regulating all of the body's systems. It eases the job of the kidneys and liver to process and eliminate toxins from the blood. It helps keep mucous membranes moist enough to combat the viruses they encounter. And it is a little known tool for reducing sugar cravings. Sugar cravings are often a sign of dehydration. Try a big glass of water the next time you are craving sugar, then wait a few minutes and see if the need for the sugar is really still there. Water, as well as other beverages, really should not be ice cold. Your body will have to use a lot of energy to warm it up to that 98.6 degrees it tries so hard to maintain. Try to have 6 to 8 glasses of pure water every day.