10 Powerful Foods That Will Boost Your Immunity
Our immune system defends our body against viruses and infections, fighting off everything from the flu to more severe illnesses. As a consequence, the immune system needs to be “well-prepared” for all of those battles.
Human immunity is generally complicated and shaped by various factors. Being active and fit, maintaining a healthy weight, getting sufficient sleep, and avoiding smoking and alcohol are just a few methods to boost immunity.
In addition to all of these factors, eating healthily is another way to enhance your immune system. A phrase says: “You are what you eat.” We eat every day of our lives, beginning with the moment we are born. So, eating well has a big impact on our immunity. A range of foods and drinks that are high in nutrients are included in a healthy eating pattern.
Immunity Boosters
Did you know there are certain foods that are believed to boost the immune system? In other words, they help your body fight disease. The following ten foods are recognized as immunity boosters:
1. Citrus
2. Garlic
3. Almonds
4. Ginger
5. Turmeric
6. Seafood
7. Dark chocolate
8. Yogurt
9. Berries
10. Green tea
Citrus
Following a thorough review of a large number of research studies on immune system strengthening, we saw a tendency where, despite the fact that different articles discussed various foods, they consistently included citrus in their lists of immune system boosters. Citrus should, therefore, be at the top of the list because it is ideal for boosting immunity.
Due to its ability to stimulate the production of white blood cells, the vitamin C included in almost all citrus fruits has a significant impact on the body’s immune system. Your body cannot produce or store vitamin C, so you must consume it daily to maintain good health. Orange, tangerine, lemon, and lime are a few common citrus fruits. However, if you think that these fruits provide the most vitamin C, keep reading. Red bell peppers have nearly three times as much vitamin C as an orange. Additionally, they include a lot of beta-carotene, which is another antioxidant that strengthens the immune system.
Garlic
Before garlic was used to spice your favorite foods, ancient societies used it as a medicine for hundreds of years. Nutrition scientists from the University of Florida reported in the journal Clinical Nutrition in 2012 that garlic extract boosts immune cell function.
When garlic is sliced, chopped, crushed, or chewed, it produces allicin, which is linked to supporting the response of white blood cells that fight the flu or cold viruses. Here is when garlic becomes good for your immune system. The greatest way to benefit is to consume two chopped garlic cloves each day.
Almonds
Vitamin E, which is abundant in large quantities in almonds, is one of the greatest nutrients for controlling immune activity. The concentration of vitamin E, a potent antioxidant, is higher in immune cells than in other blood cells. Thus, a healthy way to receive the vitamins, as well as protein, minerals, and dietary fiber that are all essential for the immune system, is to eat a handful of almonds each day.
Ginger
According to a new study by Leibniz Institute for Food Systems Biology, daily ginger consumption may support the immune system. This vegetable could help people recover from the common cold or flu and prevent chronic disease. Ginger has natural antibacterial and antiparasitic qualities that help avoid the spread of infections that might impair our immune systems.
Turmeric
This immune system booster is frequently used in Asian curries and is generally available as a bright yellow powder. Turmeric, which was once only recognized for its anti-inflammatory properties, has recently been discovered to be a powerful immunomodulatory substance that can control the activation of dendritic cells, natural killer cells, macrophages, T cells, and B cells. This proves that turmeric is a powerful immune system booster, and taking between 150 and 250 mg of curcumin once a day is a wonderful idea.
Seafood
The Harvard School of Public Health (HSPH) analyzed 20 studies with hundreds of thousands of participants and found that consuming two or more servings of seafood per week improved study participants’ immune systems. Seafood includes omega-3 fatty acids (EPA and DHA), which are crucial for maintaining a healthy immune system. In addition to being nutrient-dense, seafood also has anti-inflammatory properties since it contains vitamins A, B, and D.
Dark Chocolate
Good news for sweet-toothed people: Chocolate is also included in our list as an immune system booster. Dark chocolate is made from cocoa that includes phenols that can boost our bodies’ resistance and improve our immune system. At least 50 to 70 percent dark chocolate increases blood flow, boosts intestinal health, and reduces stress, all of which may strengthen your immune system.
Yogurt
Riboflavin, zinc, selenium, and magnesium, just a few of the vitamins and minerals found in yogurt, make the product a fantastic tool for boosting immunity. Yogurt is the perfect food to have when you’re having a cold or flu. According to different studies, the live microorganisms in yogurt can boost immunity, protecting our bodies from infection and even cancer. Yogurt is also a good source of protein, which the body uses to produce white blood cells.
Berries
Berries are not only a delightful snack option, but they are also a very healthy one. Each berry contains a variety of nutrients that have been shown to be good for your health, particularly in the winter months. For instance, blackberries have been demonstrated to have antibacterial qualities in addition to anti-inflammatory and antiviral benefits, while strawberries and raspberries are excellent sources of Vitamin C, a vital vitamin to promote a healthy immune system. Blueberries are another source of antioxidants that can help boost your immune system.
Green Tea
Green tea has been used as a natural remedy for thousands of years. It includes a compound called catechin, a potent antioxidant that helps protect cells from damage and maintain your immune system. People can use green tea as an alternative to black tea or coffee as it only has a minimal level of caffeine.
2020 taught us the value of eating healthy, exercising, and trying to boost our immune systems. Let’s start using the abovementioned foods more frequently so that we may experience the advantages on our body and strengthen our immune system.