The immune system consists of white blood cells, chemicals, tissues, organs, and proteins. They carry out processes that provide resistance against pathogens that include bacteria, viruses, and foreign bodies that cause disease or infection. The immune system releases antibodies that get attached to the antigens present on the pathogens and kill them when it comes into contact with the pathogens.
A strong immune system helps in keeping a person healthy. If you eat a diet that contains immune-boosting nutrients then you can play an active role in maintaining your health and wellness. Our body utilizes and absorbs nutrients more efficaciously that come from whole food sources like vegetables and fruits rather than processed foods or supplements.
FOODS TO BOOST YOUR IMMUNE SYSTEM
Foods can be very helpful for our immune system. There are many foods that can improve immune system. Here is a list of foods that can help you to strengthen immune system:
TURMERIC
Using turmeric can improve your immune response. This is because of the curcumin that is present in turmeric. It is a phyto derivative that contains healing properties. Curcumin has anti-inflammatory effects. Turmeric is a spice used in cooking.
It is also present in some medicines. Turmeric naturally cleans the respiratory tract. Turmeric can help in fighting infections and reduce inflammation.
CITRUS FRUITS
Citrus fruits help the immune system to produce white blood cells which are helpful in fighting infections. Citrus fruits are rich in vitamin C, which boosts the immune response.
Citrus fruits include:
- Lemons
- Oranges
- Limes
- Grapefruits
- Tangerines
- Clementines
BROCCOLI
Broccoli is a nutrient rich vegetable that provides many benefits to the human body such as boosting immunity, improving blood sugar control, promoting heart health, and reducing inflammation.
It is full of vitamins and minerals. It contains vitamins A, C, E, fibers, and many other antioxidants. The best way to eat broccoli is raw or steamed for only two to three minutes.
ALMONDS
Almonds have a high protein value and are healthy snacks. They also contain healthy fats and vitamins. They are an amazing source of vitamin E, manganese, fiber, and magnesium. Almonds can increase immunity and can help in reducing inflammation.
SPINACH
Spinach has iron, calcium, folic acid, flavonoids, minerals, and vitamins like vitamin E, C, and magnesium. It also contains beta carotene and antioxidants, which can increase the infection-fighting ability of your immune system. So it saves you from disease-causing bacteria and viruses. It is healthier when cooked as little as possible so that it retains its nutrients.
GINGER
Ginger is used in a variety of desserts, dishes, and tea. It has anti-oxidative and anti-inflammatory characteristics. Ginger can help with nausea. It helps to reduce inflammation, which may help to decrease the sore throat. Ginger also contains cholesterol-lowering properties. It may also decrease chronic pain.
GARLIC
Garlic is found in many cuisines in the world because it punches up the flavor of food. It is a common home remedy for preventing colds and other illnesses. Raw garlic helps in beating skin infections due to its ability to fight viruses, fungi, and bacteria.
The real garlic is more beneficial than the powdered one. A garlic supplement can help lower cholesterol. The immune-boosting properties of garlic come from a heavy concentration of sulfur-containing compounds, such as allicin.
YOGURT
Yogurt is a source of many minerals and vitamins that support our immune function including selenium, zinc, magnesium, and riboflavin. Magnesium and selenium play a vital role in the production of immune cells and can help in protecting the cells against damage. Choose plain yogurts rather than those which are flavored and loaded with sugar.
Plain yogurt can be sweetened by adding healthy fruits and a drizzle of honey.
Yogurt is also an excellent source of vitamin D. Vitamin D helps in regulating the immune system of our body and can boost our body’s natural defense system against diseases.
KIWI
Kiwis are low in calories, fats, and protein. They are a good source of fiber. Kiwis contain a variety of minerals and vitamins and are highly nutritional. They contain a huge amount of vitamin C, which piques the immune response of our body. It contains roughly 230% of the daily recommended intake of vitamin C.
The nutrients present in kiwi other than vitamin C keep the rest of our body functioning properly. It provides a great amount of immune-boosting nutrients in every single bite. It is also rich in antioxidants.
POMEGRANATE
Pomegranate is rich in anti-inflammatory compounds. Pomegranate is very healthy for those suffering from immune-related disorders such as osteoarthritis and rheumatoid arthritis. It also contains vitamin C, which helps in the production of antibodies and boosts immunity. Pomegranate juice helps in fighting many sorts of viruses and bacteria, including the flu.
RED BELL PEPPERS
Red bell peppers are also known as sweet peppers or capsicums. They are extremely nutritious. They contain antioxidants called carotenoids, that can reduce cancer risk, decrease inflammation and protect fats and cholesterol from oxidative damage.
Beta carotene, which our body converts into vitamin A, helps in keeping our skin and eyes healthy.
Red bell peppers are also rich in vitamin C, which is a powerful antioxidant that boosts immune system response to microbes, fights cell damage, and has an anti-inflammatory effect.
The nutrient content of red bell peppers is preserved through roasting and stir-frying rather than steaming or boiling.
