Introduction
Your immune system is like a natural defence mechanism which protects you from various illnesses and viruses. It helps you to remain healthy and active. But to perform at its best, the immune system needs fuel which is a balanced diet that will boost your immune system.
Here we have some immune boosting foods that you can add in your lifestyle to get a top-notch immune system. These foods are not only rich in nutrients but also help to strengthen the immune system for fighting bacterias and other harmful invaders. So without wasting a moment, let’s jump into the article.
What is Immune System
Before moving into the article, it’s crucial to understand the immune system and how it affects your body. Well, it is a complex network of cells and tissues which helps the body to defend from viruses, bacterias, and other harmful pathogens.
Having a weak immune system may make it easier to fall sick, where a strong immune system fights off the bacterias and helps you to maintain a healthier lifestyle.
How Diet Affects Your Immune System?
Diet plays a vital role in the functioning of the immune system. A balanced diet filled with various fruits, vegetables, and whole grains can help to boost your immune system for a better function. These foods contain several nutrients, vitamins, minerals, and antioxidants which promotes better health by strengthening the immune system.
Whereas, the food filled with unhealthy fats and processed foods may weaken the immune system which again makes you more vulnerable to illnesses.
Top 10 Immune Boosting Foods
Now we have understood the role of foods in the immune system. Hence, here we have top 10 immune boosting foods that you should add in your diet for a better health:
1. Ginger
Ginger is an easily available food item that can be a great aid in your diet. The ginger is filled with gingerol which has anti-inflammatory and antioxidant properties. It is also used to reduce the risk of chronic diseases like heart problems and high blood pressure.
It strengthens the immune system and helps to fight with bacterias and viruses more effectively.
2. Citrus Fruits
Citrus fruits are commonly used products that contain Vitamin C that helps to strengthen the immune system. Vitamin C is used to produce white blood cells in your body that again have the potential to fight diseases. Apart from Vitamin C, citrus fruits contain enough flavonoids that have antioxidant properties.
They are beneficial for improving your immune system and reducing inflammation in the body. Some common citrus fruits are:
- Grapefruits
- Lemon
- Orange
- Tangerine
- Limes
3. Spinach
Loaded with Vitamin A, C, Antioxidants, and Fiber, the spinach could be the best immune boosting food for you. Spinach contains a special nutrient called “folate”, which helps in the production of new cells and repairing the DNA. Along with these amazing properties, spinach is a great immune strengthening food item that could be added in your diet.
4. Garlic
According to recent research, the people who eat garlic regularly are less likely to catch viral infections and colds. When you chew garlic, it releases a compound called “Allicing”, which is a sulphur containing compound used to boost the immune system and reducing the inflammation.
Garlic makes your immune system better and helps to fight with illnesses and bacterias more effectively.
5. Almonds
When we are talking about immune boosting foods, Almonds should be given a priority. Filled with Vitamin E, Magnesium, Fiber, and Healthy Fats, almonds will give you a complete package of Immune boosting ingredients.
It is beneficial for overall health and helps to complete the need of Vitamin E in the body. It is an essential ingredient to have a good-working immune system.
6. Yogurt
Yogurt is a great source of Vitamin D that helps to regulate the immune system and maintain a natural defence mechanism in the body. Rich in probiotics (The Good Bacteria) found in the gut, yogurt is a great source of energy. A significant portion of the immune system lies in your gut, and it is used to balance the gut bacteria which positively affects the immune system.
7. Green Tea
Hope you are more familiar with the uses of green tea. It is a great source of Flavonoids and EGCG. Both substances are responsible for boosting the immune system’s defence mechanism and protect the body from inflammation and oxidative damage.
You can add green tea in your diet as normal morning tea and get its benefits. The amino acid known as L-theanine is also found in Green Tea which helps to produce immune cells and fight infections more effectively.
8. Turmeric
Turmeric is a good source of curcumin that has antioxidant and antiinflammatory properties. Apart from that, the curcumin also activates immune cells that boosts the immune system functions. It will fight from chronic inflammation to ensure a strong immune system.
You can add a bit of black pepper to boost its positive effects. Turmeric is used to treat common cold, flu, and several infections and diseases because of its immune boosting capacity.
9. Blueberries
Blueberries are filled with amazing compounds like Vitamin K, C, and Fiber which is beneficial for your overall health. It is filled with Anthocyanins Flavonoids that have antioxidant properties.
Overall, blueberries are beneficial for your immune system and it makes it even stronger. Research has proven that eating blueberries reduces the risk of respiratory diseases and regulates the immune system for good.
10. Papaya
Papayas are easily available tasty fruits, but do you know about its amazing benefits?
Rich in Vitamin C, A, E, Folate, and papain, papaya can give you an ultra super immune system.
A single banana contains 200% of Vitamin C daily requirement. Whereas, papain is an enzyme that has anti-inflammatory properties which is beneficial for your digestion. A healthy gut is directly proportional to a healthy immune system.
Foods To Avoid For Immune System
We have learned about many foods that are beneficial for your immune system. But it is also important to know which foods are harmful for your immune system.
Foods that contain refined sugar, processed ingredients, and refined sugar should be avoided for maintaining a good immune system. If possible, then try to avoid fried foods and sugary snacks to run your immune defence mechanism in its finest.
Supplements Vs Immune Boosting Foods
There are many types of supplements are also available for boosting the immune system. But are they really beneficial? Well, supplements may help to fill the gaps in your diet but one should not be relied on some supplements.
Supplements should be taken only if approved by a healthcare expert or professional. Some supplements can also have adverse effects in your body so it should be taken according to the guidance.
Whereas, The natural immune boosting foods provide a mixture of complete nutrients which is beneficial for immune and overall health. The immune boosting foods don’t have any side effects (except some certain medical conditions).
Hence, Immune boosting foods are eventually better as compared to supplements. Where supplements give short-term benefits, these immune boosting foods will definitely give long-term benefits to your immune and overall health.
Also read:Understanding Fasting: What Happens Inside Your Body When You’re Fasting
Conclusion
In the end, you can build a strong immune system from what you put in your eating plate. Adding the above mentioned immune boosting foods in your diet will enhance your immune functions. Almonds, Green Tea, Ginger and many other healthy foods are easily available, so don’t miss the chance to get a better health in ease.
Apart from that, don’t forget to remove the unhealthy foods from your diet to get the complete benefit of immune boosting foods. A healthy body leads to a better lifestyle. So I hope you enjoyed the article and it has added some value in your life. Eat immune boosting foods and get ready to improve your immune system.
