A strong immune system keeps an individual healthy to live a disease-free life.
There are several factors that affect an individual’s immune system and its ability to fight infections, like lack of exercise, sleep deprivation, and stress. Yet, experts agree that a healthy diet can create a strong immune system.
The most essential immunity-building micronutrients that can boost your immunity and overall health are iron, zinc, selenium, copper, folic acid, and vitamins A, B6, C, and E.
Now Let us take a look at the 10 best foods for immune system
1. Blueberries
Blueberries are rich in a type of flavonoid called anthocyanin, which has antioxidant properties that can boost the immune system. Various studies have suggested that flavonoids play a vital role in the respiratory tract’s immune defence system.
Experts also agree that those who ate flavonoid-rich foods were less likely to get an upper respiratory tract infection or the common cold than those who did not.
2. Citrus Fruits
Citrus fruits are high in vitamin C, a nutrient that mainly contributes to boosting the immunity power of an individual. It allows your immune system to produce white blood cells that are essential to fight infections.
Almost all citrus fruits are rich sources of vitamin C. The most popular citrus fruits are –
- Lemons
- Grapefruit
- Oranges
- Clementines
- Tangerines
So, just start buying citric fruits to live the healthier life that you have always dreamt of.
3. Broccoli
Whether you like it or not, you can’t ignore the most important health benefits of broccoli. Broccoli is related to cabbage, kale, and cauliflower.
Broccoli is a superfood, which is loaded with essential vitamins and minerals. It is a rich source of vitamins A, C, and E, as well as fibre and many other antioxidants. Thus, broccoli becomes the healthiest vegetable that you can put on your plate for various health benefits, especially immunity boosting.
The vitamin c content of broccoli will help in repairing the immune system and let the body remain strong against infections.
4. Garlic
Garlic (Allium sativum), is widely used as a flavoring in cooking. However, it has also been used as a medicine during ancient times as well as at present; it has been used to boost immunity and treat a wide range of diseases.
The immune-boosting properties of garlic come from the concentration of sulfur-containing compounds, such as allicin.
Eating raw garlic can protect against cough, fever, and cold illnesses.
5. Ginger
Ginger is another ingredient that is known to strengthen the immune system.
Gingerol (the main bioactive compound in ginger) is responsible for most of the medicinal properties of ginger, including immunity boost.
Several studies found that ginger is very effective in fighting against various harmful bacteria and viruses. Thus, ginger is sure to reduce your risk for infections.
6. Yogurt
Yogurt is a great source of vitamin D, which helps regulate the immune system. So, yogurt is thought to boost our body’s natural defenses against diseases.
Another benefit of yogurt is that it’s rich in protein, a macronutrient necessary for initiating all chemical reactions in our body, boosting healthy immune function, promoting tissue repair, and more
In addition to the above, yogurt is also a stellar source of several important vitamins and minerals, such as riboflavin, zinc, selenium, and magnesium. These will together support immune function.
In particular, selenium and magnesium play a significant role in the production of immune cells and the protection of the cells against damage.
7. Spinach – Best Foods For Immune System
Spinach is one of the best foods among green leafy vegetables. It is a low-calorie food, which is full of nutrients that are effective for our body in several ways. From boosting the immune system — your body’s defense against germs — to helping your heart, its advantages will definitely surprise you.
Spinach is loaded with numerous essential antioxidants and beta carotene, which are proven to boost the infection-fighting ability of human immune systems.
Having a high dose of Vitamin A, Vitamin C, and Vitamin E, spinach can help fight off infections as well as replenish the blood cells to strengthen the immune system and keep you safe from viruses that cause disease.
8. Almonds
Almonds are one of the best and most popular immune booster foods. They are a great source of vitamins and minerals, which have been linked to better immunity
Almonds are a rich source of vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals.
Almonds are also packed with iron and protein, which are vital for the proper functioning of the immune system.
9. Kiwi
Kiwi is a little fruit that packs a lot of flavor and plenty of vitamins, minerals, as well as powerful plant compounds.
Consumption of kiwi fruit is a healthy habit in your everyday life as it is a superfood that is full of nutrients, antioxidants, and fiber. Moreover, they are low in calories, protein, and fat.
Kiwi is rich in abundant amounts of Vitamin C which boosts the body’s immune response.
10. Papaya
Papayas are a great source of Vitamin C. It can be best enjoyed uncooked and ripe. Papayas are sure to benefit your health with vitamins A, B, E, and K as well as other elements essential to your diet.
As it is also loaded with antioxidant properties and a healthy dose of Vitamin C, it can improve immune function and lower your risk of several diseases.
Bottom Line
The immune system is vital. The immune system is complex. It is what protects our body from harmful substances, germs, and cell changes that could make you ill.
Eating a healthful, balanced diet is the best way to strengthen the immune system and boost our overall health.
Many processed foods that we eat today contain unhealthy fats, sugars, and additives. Various studies suggest that these processed foods may weaken our immune system to an extent.
So, eating right is the best step to a healthier life, which is free from flu, cold, and other illnesses. So, add the above-mentioned 10 best foods for the immune system today itself to your grocery list.