A healthy immune system contributes to a person’s overall health. Organs, cells, tissues, and proteins compose up the immune system. All such work together to carry out bodily functions that fight pathogenic organisms, viruses, bacteria, and foreign bodies that end up causing infection or disease.
An immune reaction is provoked when the immune system comes in contact with a pathogen. The immune system produces antibodies, which connect to pathogen antigens and destroy them.
Including such foods in one’s diet may help boost one’s immune system. Keep reading to learn about foods that help the immune system.
People are desperately looking for ways to boost their immunity through various medicines, diet plans, workouts, etc. Eating a wide variety of healthy foods will not keep you healthy. However, eating the right foods helps you stay lean and enhances your immune system.
The immune system is our body’s protective mechanism. When foreign objects or germs enter your body, your immune system initiates to kill the foreign material or germs. White blood cells (WBC) are significant elements of the immune system.
Which foods help to strengthen the immune system?
A nutritious, well-balanced diet is essential for good health. An immune-boosting food contains vitamins, minerals, proteins, antioxidants, and other substances that help your immune system. Here are some foods that can help boost your body’s immune system:
- Turmeric, as well as other Indian spices
Immunity-boosting spices include turmeric, pepper, asafetida, cinnamon, and other Indian spices. They purify your system and boost your body’s ability to fight. Turmeric is a yellow, bitter spice that is widely used in cooking. It contains curcumin, a substance which has anti-inflammatory and antioxidant properties. Curcumin boosts immunity while also functioning as an antiviral. Immunity can be raised by a cup of kadha or a combination of these spices.
- Green leafy vegetables
Green vegetables include a bioactive substance that boosts gut immunity. The essential green vegetables for boosting immunity are Spinach and Broccoli. These fantastic vegetables are high in antioxidants, vitamins (A, C, and E), minerals, and fibre. These nutrients enhance our immune system’s ability to fight infections. To keep the nutrients in these vegetables, eat them raw or lightly cooked.
Spinach may strengthen the immune system because it includes a variety of essential nutrients and antioxidants, including:-
- Vitamin C
- Vitamin E
- Carotenoids
- Flavonoids
- Dark chocolate
Dark chocolate contains theobromine, an antioxidant which may help to strengthen the immune system by defending the body’s cells from free radicals.
Free radicals are particles produced by the body when it digests food or came in contact with toxins. Free radicals cause cell damage and contribute to disease. Despite its potential health benefits, dark chocolate is high in calories and fat intake, so consume it in moderate amounts.
- Amla or Indian Gooseberry
Amla is a superfood that is high in healthy nutrients and vitamins. The tiny green fruits collected during the colder months constitute the most significant amount of vitamin C, a nutrient known to boost immunity. It has around 20 times the vitamin C content of oranges and is thus one of the healthiest foods.
Amla purifies the digestive tract, removes toxins from the body, and is effective against dandruff and other skincare problems. Numerous amla products are available on the market, such as candies, juice, and pickles; you can eat whatever you want. To get the most nutrients out of this fruit, eat one raw amla each morning on an empty stomach.
Gooseberry purifies the body and improves your heart, eyesight, hair, and diabetes. Gooseberry is an excellent choice for dieting due to its high fibre content, which can assist in weight loss.
- Omega-3 Fatty Acids
Inflammation in the body can be decreased with omega-3 fatty acids. This fatty acid protects the lining of the cells. As a result, the immune system is kept under control. It may not immediately aid in preventing a cold, but it boosts the immune system, preparing the body for a viral attack. Flax seeds (unroasted, powdered) are an omega-3-rich food which can be added to soups and salads. Walnuts and oily fish (such as mackerel and tuna) are good to eat.
- Simple, healthy juice mixtures
Toxin elimination is one of the most effective ways to maintain good health. While eating the right foods is essential, drinking healthy detox juices can also improve liver function and assist the digestive system. As a result, the immune system is boosted. Try drinking these juices nowadays:
- Kale juice: High in nutrients, kale juice, is one of the best ways to boost the immune system.
- Beetroot juice contains powerful antioxidants that reduce the risk of heart disease and inflammation.
- Tomato juice is high in antioxidants and reduces the risk of heart disease and stroke.
- Pomegranate juice promotes blood clotting, heart health, and bone development.
- Orange juice is high in vitamin C. It also contains calcium, which benefits bone health.
- Citrus fruits
Citrus fruits, such as oranges and grapes, are high in vitamin C. Vitamin C improves your immunity and thus shortens the duration of your cold or cough.
Citrus fruits contain a lot of vitamin C, which helps in the formation of white blood cells. Because vitamin C is water-soluble, the body cannot store it. As a result, eating vitamin C-rich foods regularly is essential. Three oranges are equal to one cup of orange juice! Because too much sugar can weaken your immune system, eating the whole fruit whenever possible is best. Add a squeeze of lemon or lime juice to your water or tea to boost your vitamin C intake.
- Yoghurt or Yogurt
Yoghurt and other fermented dairy products, such as kefir, are high in probiotics. These are good bacteria that maintain your digestive system healthy and your immune system strong. They also aid in treating medical conditions ranging from heart disease to arthritis to cancer. Yoghurt also has a high amount of vitamin D substance.
- Dry Fruits and Nuts (Walnuts, Cashews, Almonds)
An effective antioxidant is essential for a healthy immune system. Vitamin E-rich nuts such as almonds, walnuts, and cashews are substantial antioxidant resources. They are also high in proteins and fats, which help in maintaining energy for a prolonged period. To stay healthy, eat a handful of almonds.
It also increases white blood cell production. Nuts contain heart-healthy fats that can potentially maximize good cholesterol (HDL) while reducing bad cholesterol (LDL).
10. Ginger and Garlic
Ginger and garlic are well-known for their flavour and healing value. Both are used as cough and cold treatments. Ginger contains potent anti-inflammatory and antioxidants such as gingerols, paradols, sesquiterpenes, shogaols, and zingerone. Garlic contains allicin, which helps to keep you warm. A cup of ginger tea daily acts as a health supplement for you.
11. Pumpkin Seeds, Sunflower Seeds, Chia Seeds
Protein, omega-3 fatty acids, and minerals such as phosphorus, magnesium, and B vitamins are widespread in seeds. They also have vitamin E, which is a powerful antioxidant. Flax and chia seeds are rich in omega-3 fatty acids 3, which are beneficial to the heart. Pumpkin and sunflower seeds are high in zinc. Seeds can be added to your morning cereal, yoghurt, or salad as a topping.
12. Sweet Potatoes and Tomatoes
Sweet potatoes have a vital beta carotene substance, contributing to their bright orange colour. Beta carotene is also a potent antioxidant that helps in vitamin A production. Children love sweet potato pancakes with eggs. It is very beneficial because sweet potatoes are strong in beta-carotene, which increases white blood cells and hence boosts your body’s immunity.
Tomatoes contain a lot of lycopene, which is a type of carotene. Lycopene enhances immune function and protects against certain types of cancer. Tomatoes are also rich in vitamins, which is an anti-inflammatory.
Other ways to enhance the immune system
The following lifestyle choices may help to strengthen a person’s immune system:
- keeping a healthy body weight
- Staying away from alcohol or drinking in moderation
- Obtaining sufficient sleep
- Reducing stress
- Using proper hand-washing and oral hygiene
- Regular physical exercise
- keeping away from smoking
