15 Foods To Boost Human Immune System Naturally
#BoostImmunity #ImmuneBooster #HealthyFoods
The immune system is a complex fighting system powered by five liters of blood and lymph.
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.
Here you have 15 foods
to boost your Immune system. 1. Citrus fruits
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Popular citrus fruits include:
grapefruit,
oranges, clementines, tangerines,
lemons
limes
Because your body doesn’t produce or store vitamin C, you need daily vitamin C for continued health. The recommended daily amount for most adults is:
75 mg for women
90 mg for men
2. Red bell peppers
Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg – Trusted Source). 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.
3. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. that steaming is the best way to keep more nutrients in the food.
4. Garlic
Garlic is found in almost every cuisine in the world. Garlic adds a little zing to food and it’s a must – have for your health.
Early civilizations recognized Garlic’s value in fighting infections. Garlic may also slow down hardening of the arteries. 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. Ginger may help with nausea as well.
Ginger may also decrease chronic pain.
6. Spinach
Spinach made our list not just because it’s rich in vitamin C. Spinack is also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked, as little as possible so that it retains its nutrients.
7. Yogurt
Look for yogurts that have the phrase “live and active cultures”printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D. Vitamin D helps regulate the immune system and Yogurt is thought to boost our body’s natural defenses against diseases.
8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However,this powerful antioxidant Almonds is key to a healthy immune system.
Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides the recommended daily amount. 9. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
A variety of studies, mostly performed on animals,have looked at its potential to combat viral infections such as swine flu (H1N1).
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.
Termeric can help decrease exercise-induced muscle damage.
11. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant
and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of EGCG, another powerful antioxidant.
In studies, EGCG has been shown to enhance immune function.
The black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not spoiled, so the EGCG is preserved.
12. Papaya
Papaya is another fruit loaded with vitamin C.
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
