Which foods boost the immune system?
The immune system’s primary job is to defend the host from harmful organisms like bacteria or toxins, keeping the body healthy. It is also important of Eating a healthy, balanced diet.
The following foods may help to boost the immune system:
1. Blueberries
Blueberries have flavonoids, which are antioxidants that can help strengthen your immune system. According to a 2016 study,Blueberries / flavonoids are a key component of the respiratory system’s defense mechanism.
People who eat foods that contain Blueberries / flavonoids are less likely to develop upper respiratory tract infections or common colds than those who don’t.
2. Broccoli
Broccoli is loaded with nutrients and minerals. It’s packed with vitamin A, vitamin C, and vitamin E, plus fiber and plenty of other antioxidants.
One of the best things about broccoli is that it’s one of the most nutrient-dense vegetables you can have on your plate at any time of day.
It’s important to remember that the best way to maintain your broccoli’s nutritional value is by cooking it at low or no heat. Studies have shown that cooking broccoli or microwaving it at low heat is the best way to retain more nutrients in your food.
3. Garlic
Garlic enhances flavor and has a long history of being used as a medicine.
The uses of Garlis
- It was used by early civilizations to fight infections.
- It may slow the hardening of arteries.
- It is used to treat hypertension.
- It has a high concentration of sulfur compounds, including allicin.
- It appears that garlic has immune-promoting properties.
4. Oily fish
Eating oily fish like salmon, tuna, and pilchards is a great way to get your Omega-3s. Omega-3s are essential for your heart and brain health, but getting them from fish is also healthier.
What is Rheumatoid Arthritis?
Rheumatoid arthritis is a long-term autoimmune disease that occurs when your immune system mistakenly targets a healthy area of your body.
5. Ginger
Another ingredient that many people turn to after being sick is ginger. It may help reduce inflammation, which can reduce sore throats and inflammatory illnesses, as well as nausea.
Ginger is commonly used in sweet desserts, but it also contains capsaicin, which is a capsaicin-like compound found in ginger.
6. Green tea
Since green tea has very little caffeine in it, it can be used as a substitute for black tea and coffee. It can also help boost your immune system.
Just as blueberries contain flavonoids, green tea can also help reduce the chances of catching a cold.
7. Citrus fruits
Vitamin C is often the first thing people reach for after catching a cold. This is because it helps strengthen your immune system. Vitamin C increases the number of white blood cells in your body, which are essential for fighting off infections.
Citrus fruits are packed with vitamin C, making it easy to add a small amount to any meal.
Common citrus fruits that contain vitamin C include:
- grapefruit
- oranges
- clementines
- tangerines
- lemons
- limes
8. Red bell peppers
The amount of vitamin C in red bell peppers is nearly three times higher than that of other fruits and vegetables. Red bell peppers are rich in vitamin C, which helps to boost your immune system.
Vitamin C may also help to keep your skin healthy. Vitamin C, which is converted into vitamin A by the body, helps to protect the eyes and skin.
unce for ounce, red bell peppers contain almost 3 times as much vitamin C . They’re also a rich source of beta-carotene.
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.
9. Almonds
Almonds are also a great source of Vitamin E. They are rich in manganese and magnesium, as well as fiber. Eating a few almonds (about a quarter cup) is a healthy snack that may help boost your immune system.
10. Spinach
Spinach made it onto our list not only for its vitamin C content, but also because it is rich in antioxidants and beta carotene, both of which may boost the immune system’s ability to fight off infections.
Just like broccoli, spinach is most nutritious when cooked as low as possible, as it retains its nutritional value. However, low-cooking makes it easier for the vitamin A to be absorbed and allows for the release of other nutrients from the oxalic acid (an anti-nutrient).
11. Papaya
A single piece of papaya provides 100% of the recommended daily intake of vitamin C (Vitamin C).
Papaya also contains a digestive enzyme known as papain that helps to reduce inflammation.
Papaya is rich in potassium, magnesium and folate.
12. Shellfish
While shellfish may not be one of the first things that come to mind when many of us are looking to strengthen our immune systems, there are a few species of shellfish that contain zinc, a key immuno suppressive nutrient.
Here are the following strategies may make a person’s immune system stronger:
- Avoiding smoking
- Exercising regularly
- Maintaining a healthy weight
- Avoiding alcohol
- Getting enough sleep
- Minimizing stress
- Practicing correct hand washing and oral hygiene
Which foods weaken the immune system?
Processed foods
Processed foods often contain harmful fats, sugars and preservatives. These additives can enhance the flavor, texture and shelf life of a product, but as the following studies show, they can also suppress the immune system.
A few examples of processed foods with high levels of ingredients include:
- Canned foods
- Microwave meals
- Chips
- Cakes and cookies
Summary
Fresh foods can give your body the nutrients it needs to function properly. To keep your body healthy, you need a wide variety of fruits and vegetables, as well as whole grains, herbs and spices.
Good foods for boosting your immune system include:
- Citrus fruits
- Spinach
- Almonds
- Papaya
- Green tea
If you want to support your immune system, it’s important to avoid foods that contain refined carbohydrates, sugar and additives. These can suppress immune function. On the other hand, a varied diet that’s rich in nutrients can boost your immune system and reduce inflammation.
