Our immune system is made up of cells, special organs, and chemicals that are capable of fighting infection (also known as microbes). The main part of our immune system is antibodies, white blood cells, the lymphatic system, the complement system, the spleen, the thymus, and the bone marrow. These parts of the immune system actively fight the infection. Here in our blog, we are discussing the list of certain immunity booster foods. Certain foods are helpful in maintaining the immune system and keeping it strong. You should plan your meal to include these top 12 foods to get a powerful immune system.
During the 2020 Coronavirus COVID-19 pandemic, it has become especially important to understand that no supplement, diet, or another lifestyle other than social distancing, and proper hygiene practices can protect you from COVID-19. Currently, there is no research that supports the use of any supplement to give protection against COVID-19.
We will also discuss how to balance your immune system naturally. Here are the immune system booster foods for you to have a look at them.
- Citrus fruits – When peoples caught a cold, they prefer to take Vitamin C as it is helpful to improve the immune system. Vitamin C increases the production of white blood cells that are helpful in fighting infections. Usually, all the citrus fruits are high in Vitamin C. have a look at the following mentioned citrus fruits:-
As we have discussed in our previous blog that Vitamin C doesn’t get naturally produced in our body due to which we need to take Vitamin C Supplements. The recommended daily consumption of Vitamin C amount in most adults is 75 mg for women & 90 mg for men. If you are taking its supplements then avoid taking more than 2,000 milligrams (mg) per day.
2. Red Bell Peppers – As compared to that of citrus fruits, red bell peppers are containing almost three times as much Vitamin C as Florida Orange. It also contains Beta carotene. Apart from boosting the immune system Vitamin C maintains healthy skin. Our body converts Beta carotene into Vitamin A which helps to keep your skin and eye healthy.
3. Broccoli – Broccoli is full of vitamins and minerals in it. It is packed with Vitamin A, C & E, fibers as well as antioxidants. It is one of the healthiest vegetables. You should cook it as little as possible to keep its power intact. Steaming is the best way to preserve its nutrient.
4. Ginger – Ginger is another ingredient that is considered very useful to use when a person falls sick. It may decrease the inflammation which is occurring in the neck due to a sore throat. It is helpful in treating nausea as well. It is also used in sweet desserts also. Ginger also decreases chronic pain and posses the cholesterol-lowering properties in it.
5. Garlic- Garlic is easily found in almost every cuisine. It adds good taste to the food and is very healthy. Garlic is well-known to fight infections. It may also slow down the hardening of the arteries and also helps in lowering the blood pressure. It has a heavy concentration of sulfur-containing compounds, such as allicin which is responsible to increase the immunity in our body.
6. Spinach – Spinach is very rich in vitamin C and is packed with antioxidants and beta carotene. These both increase our immunity which is helpful in fighting infection. Similar to broccoli, spinach is healthiest and should be cooked a little to retain its nutrients. Light cooking helps to absorb Vitamin A and allows other nutrients to get released from oxalic acid.
7. Yogurt – Yogurt stimulates the immune system to help fight diseases and infections. Prefer plain yogurts rather than flavored and those that are loaded with sugar. You can bring sweetness to your plain yogurt by adding healthy fruits & honey to it. Yogurt is also a great source of Vitamin D which regulates the immune system and boosts the body to defend against diseases.
8. Almonds- Vitamin E comes next after Vitamin C when it comes to preventing diseases and cold or flu. It is a powerful antioxidant that is key to a healthy immune system. And it requires the presence of fat to be absorbed properly. Almonds and nuts contain vitamins as well as healthy fats in it. An adult requires about 15 mg of Vitamin E every day. A half cup of almonds is about 100 % of the recommended daily amount of Vitamin E.
9. Turmeric- We all know that turmeric is a key ingredient in many curries. It brings bitter spice and has also been used for many years as an anti-inflammatory. It is used in the treatment of osteoarthritis and rheumatoid arthritis issues. High concentrations of Curcumin give it a distinctive color. It is known to decrease exercise-induced muscle damage in our body. Curcumin is a promising immune booster and an antiviral ingredient according to the research.
10. Green Tea – Green teas are packed with flavonoids, which is a type of antioxidant. In studies, it has been found that it enhances immune function. The green tea is steamed and not fermented which preserves the EGCG (Epigallocatechin gallate). Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.