15 Foods to Boost the Immune System

15 Foods to Boost the Immune System

Whether you have a cold or flu or have to encounter a surgery, it is your immune system that battles against the disease/surgery. While the public may argue that sleep and stress as well as exercise influences the human body and immunity, it is clear that nutrition does. Dense foods replenish the body’s stock of vitamins, minerals and the antioxidant compounds all needed in eliminating the pathogens. 15 foods to boost the immune system health will be listed here and a show of how these foods work and why they should be taken will be demonstrated below.

1. Citrus Fruits: The Vitamin C Powerhouse

Citrus fruits such as oranges, lemons, grape fruits or even lime are probably the first foods that would usually ring a bell when considering 15 Foods to Boost the Immune System. It is well derived fact that these fruits contain vitamin C which is important in improving the immune system as the body produces white blood cells required in fighting infection.

Vitamin C is a water-soluble vitamin thus the body cannot store it, this makes daily intake very important. It has been found out that taking high amount of vitamin C can help to shortening the duration and lessen the severity of the colds. It is with this vitamin that most people associate only oranges while other fruits in this group are equally good sources. Besides, you can make them flavorful and mix them with different foods thus making it easier for you to consume them daily.

For optimum absorption of these 15 foods to boost the immune system, wake up to a glass of fresh orange juice or drink a vitamin C packed smoothie of other oranges.

2. Garlic: The Natural Antibiotic

Garlic as medication is as old as man or even older than man in countless generations people have relied on Garlic. Allicin is but one of the sulfur compounds in garlic that has been attributed with a myriad of health promoting effects and is formed only when the garlic is crushed or when the teeth are used to chew the bulb. This sulfur containing compound has been used to improve on the effectiveness of the immune defense mechanism against the pathogens; garlic has therefore been revealed to be among the foods that should be included on the list of 15 Foods to Boost the Immune System.

Garlic apart from reducing incidences, severity and duration of cold and flu has functions in reforming blood pressure and cholesterol. A scientific study of the compound showed that the vulnerability to colds is reduced among individuals who frequently use garlic than those who do not use the herb at all. One last remark, although sliced and used raw within a stir-fry, or used cloved and served on toast as roasted garlic it can be incorporated in many recipes.

3. Ginger: Reducing Inflammation and Strengthening Immunity

Ginger is one of the other top 15 foods to boost the immune system due to the anti-inflammatory benefits. Inflammation on a constant basis weakens the capability of your body’s immune system hence it has a reduced ability to combat diseases. Ginger has a bioactive compound called gingerol, which shall eradicate the risks hindering the body’s immunity.

It also helps soothe sore throats and can relieve nausea making it a popular cure if one is down with flu. To take ginger, you can prepare ginger tea, crush ginger directly on food products, and use it in making smoothies, soups, or stir-fries.

4. Spinach: A Nutritional Powerhouse

Being amongst the most popular food ingredients that people have come to associate with super-foods, spinach offers the quality vitamins and minerals contracted in the reinforcement of the body’s immune system. With vitamin C, beta carotene and folic acid content, spinach also boosts the body’s immune system thus easily fighting off diseases and infections. It also has antioxidants which protects your cell from oxidation from free radicals thus promoting cell vitality.

Nutrient content and uses made spinach among the 15 foods to boost the immune system. This can be consumed in various forms (raw in salads, cooked then fry or a cook vegetable or even by Mixer/bender to from smooth. To achieve the benefits from all the nutrients that are contained in spinach, it should be eaten raw alongside spinach which is prepared in a manner that it is a little cooked. It can do this lightly cooked and also improve the intake of certain nutrients like vitamin A while not diminishing the valuable vitamin C nutrient component of the vegetable. If you have been asking yourself how you can diet without compromising on your immunity levels, you now have your answer: spinach.

5. Almonds: A Vitamin E Powerhouse

It remains an essential nutrient for the immune system and the body in general, and almonds are one of the greatest sources of naturally occurring vitamin E. In the capacity of an antioxidant, vitamin E performs a crucial function updating cell damage resulting from free radicals that are likely to suppress immune strength. In more ways than one, vitamin E protects cell membranes and boosts the actions of immunologic cells to help the body fight infections.

An ounce of almond, about 23 of them, offers 4/5 of the daily requirement of vitamin E as well as healthy fats, proteins and fiber – which are essential for promoting health and preventing heart diseases. The best way to improve the immune system is eating almonds; it is very easy and interesting to incorporate almonds in your diet. Take them as a tasty snack in their natural state or incorporated with your yogurt, oatmeal, or salad bowl with added nuts. An example of a healthy, tasty food is almond butter spread on toast made from whole grains. This means that, including almonds among 15 Foods to Boost the Immune System of the body will go a long way in enabling you to be in your best health state and avoid being prone to diseases.

6. Yogurt: Supporting Gut Health for a Stronger Immune System

This maybe sweet but this is also very healthy especially as for as the what is good bacteria in the stomach known as probiotics. They mentioned that majority of the body’s immunity lies in the stomach and stressed the importance of the right type of bacteria in the gut. Some of the ingredients in yogurt are special bacteria also known as the probiotics and they are useful in helping the gut lining to be strong enough to deny pass of more bacteria into the blood stream causing infections.

If selecting yogurt, it is important to go for brands that contain on the label a “live and active cultures” statement to get the required probiotics. For a stronger immunity, opt for yogurt products that has vit D, which is programmed to regulate the immunity. Yogurt consumption as part of the daily meal plan does help to build up a healthy intestinal flora and at the same time, makes your immune system that much stronger. Yogurt also in the list of 15 Foods to Boost the Immune System.

7. Turmeric: The Golden Spice of Immunity

Curcumin which gives the spice turmeric its bright yellow color commonly used in curry recipes has potent anti-inflammatory and antioxidant properties. Due to its immunomodulatory and anti-inflammatory activity curcumin the main constituent of turmeric has been studied in detail for this medicine. These qualities make turmeric one of the best 15 foods to boost the immune system among people.

As of most turmeric products, curcumin works best when ingested with black pepper because piperine increases curcumin’s absorption. You can easily include these recipes for turmeric into your diet through; drinking it in form of soup or stew, blending the paste with fruits and vegetable for a glass of healthy smoothie, or simply drinking warm water with turmeric tea and a pinch of black pepper for immunities boosts. As you will see, you can hardly count how many ways this small spice can be beneficial to your health and increase your immune system.

8. Green Tea: A flavonoid rich immune booster

The flavonoids, which can be found in green tea, have formed a reputation as having a healthy impact on the immune system. This green tea has an active component known as EGCG that ramps up the efficiency of the particular immune cells and the virus replication rate. In this way, EGCG also help in reducing inflammation thus enhancing the body’s immune system.

Since green tea is known to have a god added advantage of detoxifying your body systems by lowering the toxin levels, green tea can boost your immunity if taken daily. Hot or cold green tea is advisable when it comes to adding foods with immunity boosting compounds to your diet. To get maximum of these benefits, it is advisable to take about 3-4 cups of green tea a day increasing and enhancing your bodies antioxidant ability as you strengthen your immunity.

9. Sunflower Seeds: Nutrient-Dense and Immune-Enhancing

The supplements of this product include vitamin E, magnesium and selenium which are all important for enhancing the body immunity. It is therefore important that the body gets supplemented with selenium since it plays an important role in creating of T-cells, which are important in destroying of infections hence a strong the body immune system. This nutrient is so vital in the body and it operates in the body as an antioxidant to protect other organs of the immune system of the body.

Here is how you can use the sunflower seeds into your diet They should be added to the diet because they are versatile and can be used in the following ways. They can be eaten raw to garnish your salads or in your yogurt or probably be added to your oatmeal for the enhancing effect. Moreover, sunflower seeds are very healthy, you may consume it anyhow very comfortable with or without a cup. Taking a little of these seeds will cause a boost on the Immune system and other body functions. Sunflower seeds also include in the list of 15 Foods to Boost the Immune System.

10. Broccoli: Full of vitamins and containing antioxidants

In fact, broccoli is one of the richest foods as concerns density to nutrients insofar as immune forcing is concerned. It has vitamin A, vitamin C, vitamin E and fiber as well as antioxidant properties, which assist in immune function. Some vitamins which include vitamin c promotes development of cells that are required in fighting infections. If the broccoli consumed has antioxidants, such antioxidants protect the cells against the free radicals as well as assessing cell health.

Broccoli should be steamed to maintain the nutrient rich quality of it. It retains its vitamins when cooked by this method and is easier for the body to digest thus making nutrition gained from this vegetable rich vegetable count. It also means that including broccoli as one of the meals’ ingredients is helpful in building immune power that will help one have a strong and healthy body consistently.

11. Shellfish: A Zinc-Rich Immunity Booster

As shellfish, oysters together with crabs and lobsters for instance contain a lot of zinc an aspect that plays a critical role in immune system maintenance. This mineral has a role in activation of T cells which are the first responders the immune system deploys in to fight an invader. Also, it contributes in immune protein synthesis in order to protect the body from viruses and bacteria besides producing bodies of assertions.

Of course, zinc can and should be consumed as part of the human diet, but the regular intake of Zinc supplements is inadvisable. Incredibly, consuming high amounts of zinc in supplement form ends up actually weakening the immune system rather than improving it. The idea of consuming shell fish at least two to three times a week, makes it easy to improve our immune systems and not complicate life.

12. Papaya: A Vitamin C Superstar

A ripe papaya carries more ascorbic acid than the recommended requirement for an adult in a single serving. This tasty fruit is exotic and must be a storehouse of nutrients that’s so essential in enhancing immunity. In addition to the vitamin C contained in papayas they also contain such enzymes as papain which aids in digestion and can also help in reducing inflammation in the human body.

Incorporating of papaya into your diet is not a hard thing to do mostly when you involve fun. Likely, try eating the papaya fresh in slices with your cereal, added to yogurt for a tastier meal or put on your salad. The red and sweet food benefits our eyes and taste buds and can be added to enhance the garnishing of many meals and nutrition value justify its place in the foods that boosts the immune system. Papaya has many uses in boosting overall health, thus incorporating the fruit will be good for the body. Papaya also include in the list of 15 Foods to Boost the Immune System.

13. Blueberries: Tiny Berries with Big Benefits

Blueberries are tiny but they pack a nutrition punch and provides many health benefits. Bitter gourd is a storehouse of a certain variant of flavonoid called anthocyanin that is behind the beautiful bright color as well as carries antioxidant qualities. Antioxidative properties of these ingredients serve a major function of strengthening the immune system due to control of immune mediated responses and regression of respiratory tract infections.

This is the best way through which this great fruit known as blueberries can be included in the diet plan. Some of them can be taken with your cereal, churned into a smoothie, or taken with yoghurt to provide a healthy breakfast or snack. Yes, they give your foods a nice taste, but on the other extreme, they are rich in antioxidants, and are part of a list of 15 foods to boost the immune system. Blueberries in particular, are the great source when it comes to the permission of the immune health and the best part is that incorporating them in your diet is easier because just like any other fruit, they are extremely tasteful.

14. Red Bell Peppers: A Vitamin C Powerhouse

Red bell peppers boast on your plates, packed with vitamin C, the vitamin C found in red bell peppers is in fact far much higher than that found in oranges. As it is known, the human body needs vitamin C to produce white blood cells, which are the integral parts of immune systems; therefore, such high content of vitamin can help to create the immune system. In addition, the red bell peppers contain beta-carotene that the body will have to convert to vitamin A which is an immune enhancing nutrient.

Red bell peppers can be added to almost any meal and they taste good. Consumed raw in salads or used also when raw, for enhanced sweet taste in sandwiches, or cooked by frying in various dishes so as meet the healthful aspect of this food. Red bell peppers are today considered to be among the 15 foods to boost the immune system, and they are fat- free; high- fiber, vitamins, and minerals.

15. Kiwi: A Nutrient-Dense Fruit Maintaining Healthy Immune System

Kiwi is an energy granting fruit with high vitamin C which is very essential in the immune boosting system. Just one medium kiwi provides more than the daily recommended amount of Vitamin-C which assists the development of white blood cells that form the body’s defense against diseases. Moreover, kiwis contain vitamin K, vitamin K, foliate and potassium that maintains human health and fitness.

Again, due to vitamin C which is present in huge proportion, kiwis have excellent element in protecting cells from free radical thus making the body to be very strong to fight diseases. This fruit can easily be integrated into your diet and is best eaten fresh, processed into a smoothie or blended with yogurt. Among the 15 Foods to Boost the Immune System, kiwi shines bright due to the presence of immunizing vitamins and minerals.

Conclusion

To remain healthy, it is crucial that the body has a healthy and robust immune system and diet is vital in the process. If you can try to add these 15 foods to boost the immune system into your list of daily diet plans, you will be empowering your body with foods that it needs to prevent the infections. Whether you want to boost your vitamin C with oranges, apples and other related fruits or take yogurt and forces that have the component of probiotic, these foods give a natural method through which your defense mechanism can be boosted.

The best thing to do is include as many of these nutrition dense foods in your diet as possible in order to achieve the necessary range and balance of vitamins and minerals for supporting immunity.