12 Foods That Can Boost Your Immune System

This is the period where everyone is expected to have a strong immune system. The immune system carries out bodily process that fights off bacteria, virus, pathogen, infection or disease. A strong immune system helps to keep a person healthy. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

A healthy and balanced diet plays a vital role in staying well. Here are the 12 foods that boost the immune system:

Citrus fruits

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. Vitamin C reduces the duration of common cold symptoms and improves the function of the human immune system.

Citrus fruits contain Vitamin C and it’s no news that this helps build up your immune system. Vitamin C is also thought to increase the production of white blood cells. Other popular citrus fruits include: grapefruit, oranges, tangerines, lemons, limes, etc.

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. 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.

2. 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.

3. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega 3 fatty acid. A long-term 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.

4. 4. Blueberries

Blueberries have antioxidant properties that may boost the immune system.It contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Flavonoids play an essential role in the respiratory tract’s immune defense system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

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. Flavonoids may help to prevent the common cold in otherwise healthy people.

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 may help to prevent colds. Garlic is a common home remedy for the prevention of colds and other illness.

9. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

10. 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 the immune function. It does this by fighting off free radicals, which can damage cells.

11. 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.

12. Red bell pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. For effectiveness, stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling.

Other ways to boost the immune system are Washing hands properly, avoiding smoking, exercising regularly, maintaining a healthy weight, avoiding alcohol or drinking in moderation, getting enough sleep, minimize stress, practicing correct hand-washing and oral hygiene.