If you are above 50 years old and often get sick, or feel exhausted or easily affected by minor illness, it could be a sign of a weakened immune system. Most blogs only provide the general advice to eat malt, take a vitamin D in the sun, but the reality is that after the age of 50 years, nutrient deficiencies, muscle atrophy, and sleep disorder affect the immune system most. In this blog we will discuss and share all the methods, secrets based on new scientific research, that will not only strengthen your immune system but also keep you healthy for a longer period of time. Therefore, here is detail for best immunity boosting foods for adults above 50 years.
1)Why does the immune system weaken after the age of 50?
With increasing age our body undergoes several changes that weaken our immune system: lower absorption of nutrients: After the age of 40 stomach acidity decreases,due to which important nutrients like vitamin B12 ,zinc and magnesium are not absorbed properly in the body. Muscles atrophy sarcopenia: Muscles have tendency to weaken with rising age, which slows down the process of antibody formation. Sleep problems are common because with increasing age, less melatonin ,a sleep hormone ,is produced, which is necessary for repiring immune cells.
2)5 foods that are over overlooked for adults above 50 years to strengthen immunity
2.1 Kimchi and Sauerkraut(Best alternative to Yogurt
These are very important becauase of their powerful properties having more powerful probiotics (beneficial bacteria) than Yogart, rich in vitamin C and fiber helping to improve gut health. The best way to maximise the benefit is by taking 2 teaspoons of Kimchi with dinner. The research was conducted in a UK based hospital where a randomised controlled experiment has been conducted in which 200 people were selected having age more than 40 years with weak immune systems. Out of these 200 Kimchi and Sauerkraut have been given to 100 adults for 30 days which have shown positive impacts as their gut health improved and tendency towards minor infections has decreased(google scholar).
2.2 Pumpkin Seeds (Zinc treasures)
Consuming pumpkin seeds gives a variety of benefits because it contains zinc ,which helps in production of T cells (virus killing cells). It has been clinically proven that zinc deficiency is very common in people having age over 50 years. Therefore, consuming 1 teaspoon of pumpkin seeds in breakfast will reduce the zinc deficiency in the older crowd. In Malaysia, a woman has found a potential benefit after consuming a spoonful of pumpkin seeds(Malay mail).
2.3 Bone Broth (Best for Gut Health
The bone broth has been considered a very important source for Glycine and Collagen, strengthening the intestinal wall, and super beneficial in joint pain. To reap maximum benefit, drink a cup of hot bone broth in the morning. Multiple studies have been conducted in reputable medical journals supporting the positive impact of bone broth for improving gut health(The BMJ). Shumaila, a resident of borivali(india) shows positive impacts of drinking bone broth for 2 months to improve gut health(NDTV).
2.4 Black Garlic
This herb is considered as twice as powerful as regular garlic. This contains antioxidants that are twice as high as regular garlic to control blood pressure and cholesterol. Eating 2 cloves of black garlic daily improves mood and controls blood pressure. There are multiple studies in reputable journals including Journal of Applied Research on Medicinal and Aromatic Plants, which have shown good results in this regard.
2.5 Lion’s heart mushroom
This is an important herb for the brain and immune system, because it helps to increase the nerve growth factor(NGF),which connects the brain and intestine useful in depression and memory loss. The best way to use it is to add in tea or soup. The Journal of nature medicine has published research in 2024 explaining the significant benefits of this herb.
3. Right Time to Eat
This is very important for the immune system. The research in JAMA Internal Medicine has shown that meal time also affect your immunity. a) Breakfast should be taken by 8 am, consuming 30grams of protein including eggs,cheese, and yogurt. The main reason behind this could be the reason that antibodies formation is faster in the morning. b) dinner should be taken before sunset, eating dinner after 8pm reduces melatonin production because cell repairment occurs at night.c) Interval should be 12 hour fast , research says do not eat anything from 8pm to 8 am. The main rationale research has provided that in that time the process of autophagy cell cleaning is faster.
4. Avoid these 3 things
Research says that avoid these 3 things as they are enemies of the immune system. 4. Avoid these 3 things (enemies of the immune system)
1) Seed oils including soy,canola,and sunflower because these contain Linoleic acid which increases inflammation. The best alternatives are Olive oil ,and coconut oil. 2) Calcium supplements without vitamin K2 could also harm the immune system by clothing in the veins. Yogurt, spinach, and almonds could be considered as the best alternative.3) Eating sweets at night could also damage the immune system as it increases the blood sugar and weakens white blood cells. Cinnamon tea can be used as an alternative to strengthen the immune system.
5. Practical steps
Day one should be started with eggs plus turmeric milk as a breakfast. For lunch one should take vegetables and bone broth ,and in dinner Kimchi should be taken. On day two morning breakfast should be taken as yogurt plus pumpkin seeds. For lunch chicken plus spinach, and for dinner garlic soup should be drinked. On day three Lion’s Heart Mushroom Tea should be taken in morning breakfast ,and in lunch Lentils plus rice baked apple. For dinner Cinnamon should be the best herb to take. Continue this routine for seven days to note a clear difference in energy and immunity.
last but not least. Do not make these mistakes. If you are suffering from chronic illness then consult a doctor for proper treatment and do not rely only on the dietary changes. Be sure to have your tests in your hand for vitamin B12 and D.
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