The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
A
strong immune system helps to keep a person healthy. Can specific foods boost
the immune system? Feeding your body certain foods may help keep your immune
system strong.
Incorporating specific foods into the diet may strengthen a
person’s immune response. Here are the 15 foods that boost the immune system of
person. Check it up here.
1.
Citrus fruits
Most
people turn straight to vitamin
C after
they’ve caught a cold. That’s because it helps build up your immune system.
Vitamin
C is thought to increase the production of white blood cells, which are key to
fighting infections.
Almost
all citrus
fruits are
high in vitamin C. With such a variety to choose from, it’s easy to add a
squeeze of this vitamin to any meal.
Popular
citrus fruits include:
- grapefruit
- oranges
- tangerines
- lemons
- limes
Because
your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:
- 75 mg for women
- 90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
2. Dark chocolate
Dark chocolate contains an
Free radicals are molecules that the body produces when it
breaks down food or comes into contact with pollutants. Free radicals can
damage the body’s cells and may contribute to disease.
Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
3. Turmeric
Turmeric is a yellow spice that many people use in cooking. It
is also present in some alternative medicines. Consuming turmeric may improve a
person’s immune response. This is due to the qualities of curcumin, a compound
in turmeric.
Curcumin has antioxidant and anti-inflammatory effects.
4. Oily fish
Salmon, tuna, pilchards, and other oily fish are a rich
Intake of omega-3 fatty acids may reduce the risk of rheumatoid
arthritis (RA).
RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
5. Broccoli
Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.
6. Sweet potatoes
Sweet potatoes are
Beta carotene is a source of vitamin A. It helps
to make skin healthy and may even provide some
7. Spinach
Spinach may boost the immune system, as it contains many
essential nutrients and antioxidants, including:
- Flavonoids
- Carotenoids
- Vitamin
C
- Vitamin
E
Vitamins C and E can help
8. Ginger and Garlic
People use ginger in a variety of dishes and desserts,
as well as in teas.
Ginger has anti-inflammatory and antioxidative properties and is
likely to offer health benefits. However, more research is necessary to confirm
whether or not it can effectively prevent illness.
Garlic is a common home remedy for the prevention of colds and
other illness.
9. Papaya
Papaya is another fruit loaded with vitamin
C. You can find
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health
10. Green tea
Both green and black teas are
packed with flavonoids, a type of antioxidant. Where green tea really
excels is in its levels of epigallocatechin gallate (EGCG), another powerful
antioxidant.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells
11. Kefir
Kefir is a fermented drink that contains live cultures of
bacteria that are beneficial for health.
Initial research suggests that drinking kefir may boost the
immune system. Various studies have shown that regular consumption of kefir can
help with:
- fighting
bacteria
- reducing inflammation
- increasing
antioxidant activity
The majority of the research that supports this was carried out
on animals or in a laboratory. Researchers need to perform additional studies
to understand how kefir may prevent disease in humans.
12. Sunflower seeds
Sunflower seeds can make a tasty addition to salads or breakfast
bowls. They are a rich source of vitamin E,
an antioxidant.
In the same way as other antioxidants,
13. Almonds
Almonds are another excellent source of vitamin E.
They also contain manganese, magnesium,
and fiber.
A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.
14. Oranges or kiwifruit
(kiwis)
Oranges and kiwis are
naturally full of a ton of essential nutrients, including folate, potassium, vitamin K,
and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
15. Red bell pepper
For people
trying to avoid the sugar in fruit, red bell peppers are an excellent
alternative source of vitamin C.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
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More ways to boost your immune system
Eating just one of these foods won’t be enough to help
fight off the flu or other infections, even if you eat it
constantly. Pay attention to serving sizes and recommended daily intake so that
you don’t get too much of a single vitamin and too little of others.
The
following lifestyle strategies may make a person’s immune system stronger:
- avoiding smoking
- exercising regularly
- maintaining a healthy weight
- avoiding alcohol or drinking in moderation
- getting enough sleep
- minimizing stress
- practicing correct hand-washing and oral hygiene
