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15 Foods That Boost the Immune System of Our Body

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.


Immune system boosters

A strong immune system helps to keep a person healthy. Can specific foods boost the immune system? Feeding your body certain foods may help keep your immune system strong.

Incorporating specific foods into the diet may strengthen a person’s immune response. Here are the 15 foods that boost the immune system of person. Check it up here.

1. Citrus fruits

1. Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

  • 75 mg for women
  • 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

Curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

Intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

  • Flavonoids
  • Carotenoids
  • Vitamin C
  • Vitamin E

Vitamins C and E can help support the immune system.

8. Ginger and Garlic

People use ginger in a variety of dishes and desserts, as well as in teas.

Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

Garlic is a common home remedy for the prevention of colds and other illness.

9. Papaya

Papaya is another fruit loaded with vitamin C. You can find in daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.

Initial research suggests that drinking kefir may boost the immune system. Various studies have shown that regular consumption of kefir can help with:

  • fighting bacteria
  • reducing inflammation
  • increasing antioxidant activity

The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.

12. Sunflower seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.

In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.

13. Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

14. Oranges or kiwifruit (kiwis)

Oranges and kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

15. Red bell pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

More ways to boost your immune system

Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

The following lifestyle strategies may make a person’s immune system stronger:

  • avoiding smoking
  • exercising regularly
  • maintaining a healthy weight
  • avoiding alcohol or drinking in moderation
  • getting enough sleep
  • minimizing stress
  • practicing correct hand-washing and oral hygiene

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