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Top 15 Foods That Boost Your Immune System

by Ruchi Jaiswal
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Your immune system’s job is to protect your body against dangerous germs and viruses that might lead to illness or infection. Its job description includes this responsibility.

What you put into your body has a huge influence on how well your immune system works. Although there is no one particular meal or vitamin supplement that will protect you from being sick, you may improve your body’s natural defences by consuming foods that are high in certain nutrients. As you become older and your immune function starts to decrease, it is even more crucial that you pay attention to this.

When you pick meals that are higher in vitamins and minerals and that fill you up, you are receiving more antioxidants and beneficial chemicals into your body. This helps you fight off possible illnesses, or at the least, it lessens the severity of any illnesses that you do contract. Take zinc, for example; it is one of the most well-known immune system boosters, and you can get it in over-the-counter drugs like Zicam (for relieving the symptoms of the common cold). According to Teitelbaum, “without adequate levels of zinc, the key hormone responsible for regulating immunity, which is called thymulin, simply does not work.” Oysters, chicken, and beef are three examples of high-protein meals that often include zinc.

Immune-Boosting Foods: 15 Nutritious Options

1. Citrus Fruits

Vitamin C, which functions as an antioxidant and is plentiful in citrus fruits, encourages the production of white blood cells, which are necessary for the immune system to fight against infections and diseases. Grapefruit, oranges, lemons, limes, kiwis, and even limes and kiwis are all examples of citrus fruits that are beneficial to the immune system.

2. Red Bell Peppers

When compared ounce by ounce, red bell peppers provide two to three times the amount of vitamin C that oranges do. In addition to this, they are rich in beta-carotene, which is a powerful antioxidant that also has anti-inflammatory and immune-stimulating qualities. Instead of steaming or boiling them, you should consider roasting or stir-frying them to save as much of their nutritious content as possible.

3. Sweet Potatoes

Sweet potatoes contain a high concentration of beta-carotene, which, once inside the body, is transformed into vitamin A and can assist in the fortification of the immune system. They may be used in a wide variety of ways and are simple to add into a person’s diet.  

4. Button Mushrooms

In addition to the B vitamins, riboflavin, and niacin, button mushrooms are also an excellent source of the mineral selenium. Niacin and riboflavin are two vitamins that are essential for maintaining a healthy immune system. A selenium deficit has been shown to be associated with an increased risk of contracting the flu.

5. Broccoli 

Broccoli is a rich source of beta-carotene as well as potassium, magnesium, zinc, iron, and vitamins A, C, and E, all of which support a robust immune system. If you want to maintain as much of the vegetable’s nutrients as possible, try to cook it as little as feasible.

6. Dark Leafy Veggies

Foods like kale, Swiss chard and spinach are great for strengthening your immune system since they are loaded with beta-carotene, folate, and vitamins C and K, all of which are necessary for maintaining healthy cells. The more the leafy green’s pigmentation, the greater the number of antioxidants it contains. To ensure that your body receives an adequate amount of nutrients for optimum health, you should experiment with incorporating a wide range of greens into your salads.

7. Blueberries 

Blueberries are an excellent source of vitamin C and flavonoids, both of which are powerful antioxidants that can protect your body from cellular harm. Eating fresh or frozen blueberries is the best way to take advantage of all the health benefits these berries offer.

8. Acai Fruit and Juice

The dark colour of acai berries is a sign that they contain a high concentration of anthocyanin, which is a type of polyphenol. Antioxidants, such as anthocyanin, play an essential role in the repair and regeneration of cells. Try these berries in several forms, such as dried, mixed with oats, or blended into smoothies.

9. Almonds

The vitamin E content of almonds is high, and they also include healthy fats. Because of its antioxidant characteristics, vitamin E helps the immune system while also protecting the cells in the body. Almonds are an excellent source of vitamin E, and a serving size of a half cup provides almost the whole recommended daily allowance.

10. Matcha

Because matcha green tea has a high concentration of antioxidants, vitamins, minerals, and trace elements, it is a good remedy for warding against the flu and other viral infections.

11. Miso

Miso is a fermented soy product that includes probiotics, sometimes known as helpful bacteria, due to the soybeans’ fermentation process.Miso has been shown to improve both gastrointestinal and immunological function, making it a potentially useful immune-boosting meal.

12. Ginger

Ginger is commonly used as a treatment for nausea, indigestion, and gas because it possesses powerful anti-inflammatory qualities. It has gingerol, an antioxidant that can help naturally boost the immune system and protect against infections. Gingerol can be found in this product. Additionally, ginger is rich in magnesium, iron, as well as vitamins B6 and C.

13. Garlic

Garlic contains anti-inflammatory qualities, as well as vitamin C and allicin, in addition to its antibacterial and antifungal capabilities. Garlic also fights bacteria and fungi. Garlic has been utilised for many years to aid in treating illnesses, reduce cholesterol and blood pressure, and assist in helping to strengthen the immune system. 

14. Oysters

Oysters are a good source of the mineral zinc, which has been shown to inhibit the growth of certain viruses and contributes to the development of white blood cells that play a role in immune responses. In addition to this, it promotes the healing of wounds by helping your immune system.

15. The Germ of Wheat

The component of the wheat seed that is highest in nutrients is known as the wheat germ. In addition to zinc, antioxidants, and B vitamins, it also has protein, fibre, and some healthy fats, all of which contribute to the overall health benefits of the food.

Wrapping It Up

In conclusion, our health can benefit from a diet that includes nutrients that strengthen the immune system. There are several minerals and chemicals included in the 15 foods on the list that help maintain a healthy immune system. Citrus fruit, berries, leafy greens, garlic, ginger, turmeric, bell peppers, kiwi, yoghurt, almonds, sunflower seeds, green tea, papaya, seafood, and poultry are all examples of foods that fit this description. Vitamins, minerals, antioxidants, and anti-inflammatory chemicals included in these foods help strengthen the immune system when consumed on a regular basis. However, keep in mind that a nutritious diet, in addition to other positive lifestyle choices, is essential for a strong immune system.

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