There are certain foods that can help boost the immune system and prevent one from colds, flu, and coronavirus (COVID-19). Apart from protecting your body from this viral virus, these foods also contain nutrients as well as the vitamins your immune system needs to perform optimally.
Although, foods containing high doses of antioxidants and other nutrients often touted as natural immune-boosters compare to dietary supplements that may have limited benefits for the immune system.
To keep your immune system healthy, it is important to get sufficient sleep, exercise regularly, drink a lot of water and manages your stress because you need the necessary amount of nutrients in your diet to help you fight off pathogens that cause viruses, bacteria, infection or disease.
Incorporating specific foods into your diet on a daily basis may strengthen your immune response. So here are some foods that can help you boost your immune system.
1. Red Bell Pepper Boost Immune System
Red bell pepper is a rich source of beta carotene that contain Vitamin C much more than citrus, let simply say it is an excellent alternative source of vitamin C for those trying to avoid sugar in the fruit to boost the immune system. Besides boosting your immune system, vitamin C in red bell pepper may help one maintain healthy skin and the Beta carotene helps keep your eyes and skin healthy. To preserve the nutrient content in red bell pepper better than steaming or boiling, stir-frying is another great method.
2. Broccoli Boost Immune System
Broccoli is also a good source of vitamins and minerals that boosts the immune system and it also contains potent antioxidants which are a good choice of vegetable to eat regularly in order to support immune system health. Broccoli is one of the healthiest vegetables one can put on the table because it is packed with Vitamin A, C and E and fiber. To keep broccoli power ensure you cook as little as possible to retain its vitamin.
3. Tumeric Improves Immune System
Tumeric is known for fighting inflammation for treating both osteoarthritis and rheumatoid arthritis. Aside from its vitamins that boost the immune system, Tumeric is also present in some alternative medicines and key ingredients in many curries. According to research Tumeric has high concentrations of curcumin compound, which gives turmeric its distinctive colour, helps decrease exercise-induced muscle damage and improves a person’s immune response.
4. Green Tea Boost Immune System
Green tea is a type of antioxidant that is packed with flavonoids that excel in levels of epigallocatechin gallate or EGCG which help boost the immune system. Green tea is also a good source of the amino acid L-theanine aid in the production of germ-fighting compounds in your T-cells. drinking green tea can also strengthen the immune system and it contains a small amount of caffeine. With blueberries, green tea contains flavonoids, which may reduce the risk of a cold.
5. Almonds Boost Immune System
Almond is another type of food that can boost the immune system because when it comes to fighting and preventing cold, vitamin C in almond fruit will surely make it happen. Although almonds contain more Vitamin E which is the key to a healthy immune system because it is a fat-soluble vitamin requires the presence of fat to be absorbed properly. Also, the nuts in almonds are packed with vitamins and healthy fats. Less I forget, almonds 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.
6. Garlic Boost Immune System
Garlic is another healthy food that can boost the immune system and it is found in every cuisine. Garlic is known for it role in fighting infections and diseases in the body, It immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds.
According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down the hardening of the arteries. To effectively boost the immune system through garlic, one needs to incorporate it into on diet on a daily basis and if you don’t like the odour it produces after taking it raw or in the food, what you just need to do is to opt for the supplements.
7. Sunflower Seeds
According to research, Sunflower seeds contain a lot of nutrients such as phosphorous, magnesium, and vitamin B-6 and also high in vitamin E, a powerful antioxidant that can boost the immune system. Remember vitamin E plays a key role in maintaining immunity because the fat-soluble vitamin in vitamin E boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. Apart from sunflower seeds, other foods with high amounts of vitamin E include avocados and dark leafy greens.
8. Green vegetables
This is another, yet the best food to boosts the immune system. Green vegetables or veggies help combat inflammation and diverse diseases in the body due to its antioxidants and anti-inflammatory property with some key nutrients known to help the immune system function properly. Green vegetables also provide bioactive compounds that release Vitamin A and C as well as a chemical signal that boosts immunity.
Citrus as been long associated with vitamin C because of the super nutrient and its role in boosting the immune system. Apart from citrus known to cure respiratory infections, it is also very strong to cure cold and key to fighting infections which in turn boost the immune system. Almost all citrus fruits are high in vitamin C such as oranges, grapefruit, tangerines, lemons, limes, clementines amongst others. But you will need Vitamin C daily for continued health because your body doesn’t produce or store it.
Spinach is another great vitamin C power-packed food to boost the immune system without looking for extra supplements, this leafy green vegetable contains Beta carotene which is a pigment found in other foods, like carrots with numerous antioxidants which may increase the infection-fighting ability. The body converts beta carotene into Vitamin A which contributes to healthy skin, nails, and the immune system. Spinach is healthiest when it is cook as little as possible so as to retain its nutrients. Light cooking of spinach enhances its vitamin A and allows other nutrients to be released from oxalic acid.
Shellfish are packed with zinc and that what the body needs to boosts the immune cells so that the overall body can function properly. Compare to vitamins and minerals, zinc is another way one can support its immune system in the building of body health. However, shellfish that are high in zinc are crab, clams, mussels, lobsters, etc. So it will be nice to incorporate this type of food into your diet to successfully boost the immune system. Note, too much zinc can actually inhibit immune system function.
Ginger is known to help reduce a sore throat and other inflammatory illnesses in the body. Research also revealed that ginger can help decrease nausea, chronic pain and may possess cholesterol-lowering properties which can boost the immune system. Mostly, it is used as an ingredient to cure sickness and ill-health and it can be used in many sweet desserts.
Like citrus, pawpaw with the botanical name papaya is another amazing fruit naturally loaded with vitamin C. Pawpaw also has a digestive enzyme called papain that has anti-inflammatory effects. Aside from that pawpaw contains decent amounts of potassium, B vitamins, and folate that can help boosts the immune system which is beneficial to your overall health. With pawpaw, you can get the daily amount of intake in its vitamin C.
15. Yogurt Boost Immune System
Yogurt is yet another food to boost the immune system because of its easy digestible dairy product. Yogurts are also rich in vitamin D which is good for the development of the immune system of your child and adults. Consuming vitamin D is the best way to regulate/ improve your immunity power so that it can defend your body against diseases. Yogurt contains loads of healthy bacteria which helps in maintaining a healthy gut. Recent studies have found that yogurt is packed with immuno-stimulatory effects which enhance the body’s immune response.