Last Updated on May 22, 2021 by Ed Joven
Foods that can help Boost Your Immune System
Building a strong immunity system is very important and need at the current time. A healthy immune system fights the pathogen that enters the body and releases antibodies to protect the person from foreign viruses and bacteria.
However, if you don’t get proper vitamins and minerals in your daily diet, your immunity can weaken. Thus, having balanced and healthy food in your diet regime is very important.
Here, we have mentioned healthy food that helps to boost your immunity.
Ginger
This is one of the best and the most common food item that is an immunity booster. It has anti-inflammatory, antimicrobial, and antioxidant properties. Many studies have shown that ginger can hinder the growth of viruses and bacteria. You can use it to make soup, curries, or tea. It can also be poured into boiling water.
Ginger is also helpful in stomach cramps, digestive issues, and nausea. Visit Top 10 Health Benefits of Ginger
Vitamin C Fruits
Citrus fruits or vitamin C fruits are helpful in increasing the immune system. Lemons, oranges, grapes, pomegranate, broccoli, and there are several other great examples here. Only two lemons a day can supply 100 mg of vitamin C. Anti-inflammatory, antioxidant, and antibacterial effects of vitamin C protect our human cells.
Always consume fresh fruits and make sure you get a daily dose of vitamin C.
Yogurt
A small cup of yogurt is very beneficial for the health. But you have to make sure that it is unsweetened and not heat-treated. It contains lactic acids that contribute to balance in the human intestine essentially.
Its properties help in strengthening effects on a weak immune system as more than 70% of the immune cells are produced and active in the intestinal mucosa. It is best to include this item in your breakfast.
Garlic
Just like ginger, garlic is also an immune booster. Some people may not like the flavour and fragrance, but its active ingredients such as allicin help to lower the risk of infections.
Many people believe that 2-4 garlic cloves a day reduce the risk of illness. You can simply mix it with many food dishes. Visit Top 10 Health Benefits of Garlic.
Blueberries
This superfood is a complete package for boosting the immune system as it contains vitamins C, E, and A. These vitamins protect the body from disease-causing viruses and free radicals in the body. The blue color of this fruit is due to anthocyanins. These bioactive plant pigments are believed to be effective in cell protection and support the immune system.
Many studies have also shown that blueberries improve brain performance due to their nutrient composition.
Turmeric
This yellow spice has antioxidant properties, and it is used in Indian and Chinese medicinal history to treat many health problems. It contains curcumin which protects the immune system naturally and hinders inflammation.
Turmeric mixed with milk is consumed in Asia to treat cough, cold, and fever. If you consume mixing it with black pepper, the bioavailability of turmeric increases. This shows how quickly and easily this substance is absorbed into the bloodstream.
Bottomline
These Superfoods can help to boost your immunity. It is a common myth that athletes and sports persons need such foods.
However, we also need minerals and vitamins in order to be healthy and fight against any foreign virus and bacteria. There are many more immunity booster foods other than we mentioned above.
References:
- Antioxidant and anti-inflammatory properties of curcumin Affiliations PMID: 17569207 DOI: 10.1007/978-0-387-46401-5_3
- Lipophilic and hydrophilic antioxidant capacities of common foods in the United StatesAffiliations PMID: 15186133 DOI: 10.1021/jf049696w
- Garlic supplementation prevents oxidative DNA damage in essential hypertensionAffiliations PMID: 16335787 DOI: 10.1007/s11010-005-0824-2
- Probiotic Therapy for Irritable Bowel SyndromeGeorge Aragon, MD, Deborah B. Graham, MD, Marie Borum, MD, EdD, MPH, and David B. Doman, MD, FACP, FACG
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