Our immune system comprises of cells, tissues, organs, and proteins. They carry out bodily functions and fight against pathogens and foreign bodies that cause infection. When the immune system comes into contact with a pathogen, it stimulates an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and destroy them. When an individual is sick, the immune system weakens. Certain lifestyle changes can affect how well an immune system can protect itself from germs, viruses, and chronic illness.
Replacing bad health habits with good ones can help keep the immune system healthy.
Introducing specific foods into the diet may strengthen the immune response. Read the following to discover food items that help in boosting boost the immune system.
Citrus fruits are rich in vitamin C, which are helpful to the buildup immune system. Vitamin C plays an essential role in the production of white blood cells. WBC is a key factor to fight against infections.
Popular citrus fruits which are known to boost immunity are:
Our body doesn’t produce or store vitamin C, but the body requires it for good health. Almost all citrus fruits are enriched with vitamin C, and adding them to the diet is beneficial.
Garlic is found in almost every dish globally. Garlic has many properties that may help to lower blood pressure and reduce the hardening of the arteries. Garlic’s immune-boosting properties come from sulfur-containing compounds, known as allicin. It also adds zinc to the food, which is very good for health.
Ginger is another food item that comes in mind when someone is sick. It is known for its anti-inflammatory and anti-oxidant properties. Ginger is helpful in sore-throat and many other inflammatory diseases.
Broccoli contains a lot of vitamins and minerals. It is highly rich in potent antioxidants, fiber, and rich in vitamins A, C, and E. It is one of the healthiest vegetables known.
Spinach boosts the immune system, as it contains a variety of health benefits: essentials nutrients, antioxidants, flavonoids, vitamin C & E ( support the immune system), and Beta carotene (increase the infection-fighting quality of our immune system). Similar to broccoli, spinach is also among one of the healthiest vegetables.
An excellent source of vitamin E, manganese, magnesium, and fiber― almond is key to a healthy immune system. In terms of fighting and preventing cold, vitamin E tends to be the secondary source after vitamin C.
Turmeric is a bright yellow spice that is used in Indian curries. A compound known as curcumin is present in turmeric, which may improve the immune system. Turmeric is used as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis.
Yogurt can also be a good source of vitamin D. Vitamin D helps regulate the immune system and boost the body’s natural defense mechanism against diseases.
Papaya has a lot of vitamin C and contains an enzyme known as papain. This enzyme has an anti-inflammatory effect. Papayas have adequate amounts of vitamin B, potassium, and folate, which are beneficial to overall health.
Dark chocolate consists of an antioxidant known as theobromine, which may help to improve the immune system by protecting the body’s cells from free radicals.
When the body breaks down food or comes in contact with pollutants, it releases free radicals. Free radicals can harm the body’s cells and may contribute to diseases.
Both green and black teas are loaded with flavonoids (an antioxidant). Green tea enhances its levels in epigallocatechin gallate, or EGCG (another powerful antioxidant). EGCG has been shown to boost immune function. Green tea is also enriched in amino acid, L-theanine. This amino acid may aid in the production of germ-fighting compounds in the T-cells.
Like papayas, kiwis are naturally loaded with a ton of essential nutrients, including folate, potassium, vitamin C & K. Vitamin C helps white blood cells to fight infection while it’s other nutrients keep the rest of the body functioning properly.
Red bell peppers are a good source of beta carotene and vitamin C. Besides boosting the immune system, vitamin C may help in maintaining healthy skin. Beta carotene helps keep the eyes as well as skin healthy.
Sunflower seeds are full of essential nutrients, including phosphorus, magnesium, and vitamin B-6. They are incredibly high in vitamin E, which is important in the regulation and maintenance of the immune system.
Sweet potatoes are a rich source of beta carotene, a type of antioxidant. Beta carotene is a source of vitamin A. It helps to make the skin healthy and protect the skin against harmful ultraviolet (UV) rays.
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