Markethealthbeauty.com | If you’re looking for ways to boost your immune system, then look no further than your kitchen. The food you eat can play a vital role in enhancing your immune system and keeping you healthy. In this article, we’ll explore the best foods to boost your immune system and keep your body in top condition.
Why is a Healthy Immune System Important?
Your immune system is your body’s defense mechanism against harmful pathogens, viruses, and bacteria. It is your body’s first line of defense in keeping you healthy. A healthy immune system can help prevent illness, reduce the severity of infections, and speed up recovery time. So, it is crucial to keep your immune system in top condition to ensure optimal health.
List of Foods To Boost Immune System
1. Fresh Fruits and Vegetables
Fresh fruits and vegetables can increase endurance because they contain many nutrients such as vitamin C, vitamin A, and antioxidants that can help fight infection and disease.
These nutrients also help increase the production of immune cells that can fight viruses, bacteria, and other foreign materials that can cause disease.
Therefore, regular consumption of fresh fruits and vegetables can help maintain a healthy body and increase endurance. Some examples of fruits and vegetables that are rich in these nutrients are oranges, strawberries, blueberries, apples, broccoli, spinach, carrots, and peppers.
- 1. Citrus Fruits
Citrus fruits like oranges, lemons, limes, and grapefruits are rich in vitamin C. Vitamin C is essential for the production of white blood cells, which fight infection and disease. It also helps to increase the levels of antibodies in your body, which can help fight off infections. Citrus fruits are also rich in antioxidants that can help protect your cells from damage.
- 2. Berries.
Berries such as blueberries, strawberries, and raspberries are high in antioxidants that help protect your body from oxidative stress. They also contain vitamin C, which can help support your immune system.
- 3. Leafy Greens
Leafy greens like spinach, kale, and broccoli are rich in vitamins A, C, and E. They are also rich in antioxidants that can help protect your cells from damage. These vitamins are essential for the production of white blood cells, which fight infection and disease.
They can also help reduce inflammation in the body, which is essential for maintaining a healthy immune system.
2. Yogurt
Probiotics in yogurt are a healthy bacteria that keep the colon and intestinal tract free from germs. Though probiotics were already available in the form of supplements, a study from the University of Vienna in Austria found that a dose of 7 ounces a day of yogurt as effective as an immune system booster.
3. Oats.
Grain oats contain beta glucan fiber, a type of fiber with antimicrobial and antioxidant capabilities as reported a study in Norway. Animals that eat it, tends to compound resistant to influenza, herpes, even anthrax. In humans, increasing immunity, speed wound healing, and can help antibiotics work better.
4. Garlic.
Garlic contains allicin, the active ingredient that can fight off the infection and bacteria. United Kingdom researchers gave 146 persons garlic extract for 12 weeks. Those who eat garlic, two-thirds less likely to suffer from colds.
Other studies show that people are always eating garlic more than six cloves per week, 30% lower colon cancer and 50% lower exposed stomach cancer (stomach).
5. Fish.
A lot of selenium contained in oysters, lobster, crab, and scallops, it helps white blood cells produce cytokines, proteins that help get rid of the flu virus from the body. Salmon, mackerel, and herring are rich in omega-3 fats, can reduce inflammation, increase airflow and protect the lungs from colds and respiratory infections.
6. Chicken soup.
The amino acids cysteine, freed from the chicken while cooking, chemicals that resembles the bronchitis drug, acetylcysteine. Salty broth from chicken soup make the mucus in the same way with the cough medicine. Spices are added to the chicken soup, such as garlic and onions, can boost the immune power.
7. Tea.
People who drink 5 cups of black tea a day for 2 weeks it has 10 times more interferon (antivirus) in their blood, according to a study at Harvard. The amino acids that are responsible for immune system booster, L-theanine, many conceived by black and green tea.
8. Beef.
Beef contains a lot of zinc. Zinc deficiency can increase the risk of infection. Zinc is vital for the development of white blood cells, cells of the immune system.
9. Sweet potato.
You might not think that skin is a part of your immune system. To remain strong and healthy, your skin needs vitamin A. One of the best ways to get vitamin A is from foods containing beta-carotene such as sweet potatoes.
10. Oregano Oil
To cleanse the intestines of food scraps that can cause illness and toxins, while act as the immune system booster, you can consume oregano oil. This oil works to kill the bad bacteria that can dominate your digestive system.
Simply mix with your vegetable salad every day at least 200 mg or 3 tablespoons, add in a vegetable stir or it can also be swallowed directly into the mouth.
11. Japanese Mushroom
Although it does not include plants, but mushrooms have many nutrients. Just choose from a variety of Japanese mushrooms such as enoki, or oyster to strengthen the body’s immunity from the flu and cough attacks. Some of its nutrient content is ergothioneine and a powerful antioxidant that cannot be destroyed when cooked.
12. Vitamin C
This Vitamin is useful to keep the body’s organ stable and has strong durability. If consumed regularly, vitamin C can stimulate antibodies and activate white blood cells, two components that are important for immunity.
Ideal dose: 90 mg/day.
Sources: Guava, mango, papaya, kiwi, lime, monkey cashew nuts.
13. Red pepper
Red peppers have the richest vitamin C among other fruits and vegetables. According to the U.S. The departments of Agriculture, one cup of chopped red peppers contains about 211% vitamin C or twice as much than a single citrus fruit (106%).
The study of the National Institutes of Health (NIH) in 2017 found that vitamin C contributes to immune defense by supporting a variety of cell functions, may decrease the risk of respiratory infections, and aid in the growth and repair of tissues in the body.
Daily vitamin C intake is very important for good health because our body does not produce it naturally.
14. Grains and Legumes
Seeds and nuts can help increase endurance because they contain many important nutrients such as protein, fiber, vitamin B complex, vitamin E, iron, magnesium, zinc, and antioxidants that can help fight infection and disease.
In addition, whole grains and nuts are also known to contain healthy fats, such as monounsaturated and polyunsaturated fatty acids, which are good for heart health. Some examples of seeds and nuts that are good for endurance are almonds, kidney beans, green beans, quinoa, and brown rice.
15. Ginger
Ginger is a powerful anti-inflammatory that can help reduce inflammation in the body. It also has antiviral and antibacterial properties that can help fight off infection and disease. Ginger can be consumed fresh, powdered, or in the form of tea.
FAQs About Foods To Boost Immune System
Q: Can food really boosts your immune system?
A: A healthy diet can provide essential vitamins and minerals that support your immune system. However, it’s important to remember that no single food or nutrient can instantly boost your immune system.
Q: How can I incorporate these foods into my diet?
A: You can add citrus fruits to your morning smoothie, incorporate leafy greens into your salads and soups, snack on berries throughout the day, and add garlic and ginger to your cooking.
Q: Are there any foods that can harm your immune system?
A: Yes, foods that are high in sugar, unhealthy fats, and processed foods can harm your immune system. These foods can cause inflammation in the body, which can weaken your immune system.
Q: How much of these foods should I eat to boost my immune system?
A: It is recommended to eat a balanced and varied diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. There is no specific quantity of each food, but it is recommended to eat at least five servings of fruits and vegetables a day.
Q: Can supplements boost my immune system?
A: While supplements can help support your immune system, it is always best to get your nutrients from whole foods. It is recommended to consult with your healthcare provider before taking any supplements.
Q: What other lifestyle factors can help boost my immune system?
A: Getting enough sleep, managing stress, staying hydrated, and exercising regularly can all help support your immune system.
Bottom Line
A healthy immune system is crucial for optimal health. Eating a variety of foods that are rich in vitamins, minerals, and antioxidants can help boost your immune system and keep you healthy. Incorporate these foods into your diet to give your immune system the boost it needs to keep you protected and healthy.
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