– 10 foods to boost the immune system. –
The immune system, is the bodys defence mechanism against disease -causing bacteria , viruses and other organisms that we, touch , ingest and inhale every day .
Several studies have stressed the importance of a strong immune system to the human body .
Although the immune system is not always successful in preventing microbes from entering the body , it can help to quickly recover from the illness.
According to medical scientists , one of the best ways to stay healthy and boost the immune system is to eat healthy because what one eats is the major factor that determines how healthy one will be .
Eating healthy , antioxidant -rich foods such as fruits and vegetables , whole grains , and lean protein is an important part of maintaining good immune system and health to ward off infection and illness .
The following 7 foods can boost your immune system .
1. Garlic
Garlic can be cooked with other foods , although some people can stomach eating a bit like a pill , followed by milk or water . Research has also linked garlic intake to a lower risk of stomach , colon and oesophagus cancers . For a flavour and immunity boost, add garlic to marinades , roasted vegetables or grain bowls.
2. Mushrooms
Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects.2
Make it kid-friendly: Slice up some shiitake mushrooms and add them to a stir fry or omelet, use sauteed mushrooms as taco or burrito filling, or stir them into some miso soup.
3. Brightly-Colored Vegetables
Carotenoids such as beta-carotene are important antioxidants that aid in immune system function.3 Carotenoids are present in bright yellow, orange, and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green.
It’s important to get a variety of fruits and vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.
4. Berries
Berries are rich in vitamin C and bioflavonoids , phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.
One cup of strawberries contains as much as 100 mg of Vitamin C , which is nearly as much as a cup of orange juice . Dark berries such as blueberries are especially high in bioflavonoids . For an optimal immune system boosting effect, eat a bowl of mixed berries , or vary which berries you choose from day to day , rather than eating only one type.
5. Fish
Fish are rich in Omega 3 fatty acids and other healthy fats which help increase the activity of white blood cells. These Omega 3 s may also play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from overreacting to infections.
6. Yoghurt
When choosing yogurt, go for the style you enjoy the most. It’s important to choose a variety that uses live and active cultures. If you opt for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that’s also loaded with calcium.
Demonstrating good timing, these delicious fruits make their appearance right around cold and flu season. Persimmons are high in vitamins A and C, which are important for immune system function.
7. Persimmons
Just one medium persimmon has about half of the recommended daily allowance of vitamin A, which has been shown to play a key role in the regulation of immune cells.
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