The best foods for boosting your immune system
A strong immune system helps to keep a person healthy. Can specific foods boost the immune system?
The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
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.
Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.
1. Blueberries
Blueberries have antioxidant properties that may boost the immune system.
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that 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.
2. Dark chocolate
Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.
Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.
Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
3. 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. It has antioxidant and anti-inflammatory effects.
4. Oily fish
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.
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.
Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.
8. Ginger
People use ginger in a variety of dishes and desserts, as well as in teas.
According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health
9. Garlic
Garlic may help to prevent colds.
Garlic is a common home remedy for the prevention of colds and other illness.
One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.
10. 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.
11. Kefir
Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.
fighting bacteria
reducing inflammation
increasing antioxidant activity
12. 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 immune function. It does this by fighting off free radicals, which can damage cells.
13. 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.
14. Oranges or kiwifruit (kiwis)
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.
15. Red bell pepper
For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.
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