13 Foods That Boost the Immune System
Feeding your body certain foods may help keep your immune system strong.
If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
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.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.
Incorporating specific foods into the diet may strengthen a person’s immune response.
1. Citrus fruits
Citrus fruits such as grapefruit, oranges, clementines, tangerines, lemons and limes are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. 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. The human body doesn’t produce or store it, you need daily vitamin C for continued health.
2. Red bell peppers
Red bell peppers are an excellent alternative source of vitamin C. They contain almost 3 times as much vitamin C as an orange. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin.
3. Broccoli
Broccoli is one of the healthiest vegetables on the planet. It contains vitamins A, C, and E, as well as fiber and many other antioxidants such as sulforaphane. Broccoli is a good choice of vegetable to eat regularly to support immune system health.The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
4. Garlic
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. Garlic may help to prevent colds. Garlic is a common home remedy for the prevention of colds and other illness.
5. Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. People use ginger in a variety of dishes and desserts, as well as in teas.
6. Spinach
Spinach is not only rich in vitamin C but it also contains many essential nutrients and antioxidants including flavonoids, carotenoids, vitamin C and vitamin E which may increase the infection-fighting ability of immune systems. Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
7. Oily fish
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).
8. Almonds
Almonds are another excellent source of vitamin E, an antioxidant. The antioxidant is key to a healthy immune system. They also contain manganese, magnesium, and fiber.
9. 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, vitamin E is important in regulating and maintaining immune system function.
10. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
11. 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. In studies, EGCG has been shown to enhance immune function.
12. Papaya
Papaya is a tropical fruit that is rich in vitamin C and antioxidants which help support the immune system. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
13. Kiwi
Kiwi fruit is an excellent source of vitamin C, which acts as a powerful antioxidant that boosts immune system. Kiwi fruits are also loaded with vitamins A, B6, B12, E and minerals such as potassium, calcium, iron and magnesium.
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