Food That Boost Your Immune System – A robust immune system helps to keep you healthy and develop the ability in your body to fight external viruses and bacteria that is harmful to the body.
The immune system consists of cells, organs, tissues, and proteins. All these elements work together to carry our body process and fight harmful pathogens to keep us safe from infections and diseases. When the immune system comes in contact with the pathogen, it triggers the immune response. The immune system then releases antibodies that attach to antigens on the pathogens and kill them.
However, the immune system gets weaker with age, disease, and other health factors associated with our diet and way of living (healthy and unhealthy eating and living habits). Luckily many food items can help you sustain and promote a better immune system naturally. Studies also suggest that diet plays an important role in keeping the immune system in top shape and protect you from toxins and infections.
Where we lack!
Sadly, many of us do not have enough of these food items to keep ourselves healthy year-round. It is important to understand that you cannot just pop in a few multivitamin tables and eat an orange or grapefruit to boost your immune system overnight. Instead, you need to regularly adopt healthy eating habits to ensure that your body is in good working condition and can fight any external danger.
According to experts, a healthy immune system depends on a balanced and healthy diet over time. It is just like training for battle and preparing your body ahead of time, so it can fight back when attacked. Meanwhile, other life practices like regular exercise and good sleep also play an important role. When you can try to keep a balance in your day-to-day life, here are some of the food items you may need to include in your diet.
Dark chocolates
Dark chocolates are tasty, and they contain a specific antioxidant known as “Theobromine.” This antioxidant can help in boosting the immune system by protecting the body cells from free radicals. The free radicals are molecules produced by the body when it breaks down food or comes in direct contact with internal or external pollutants. These free radicals can also damage the body cells and contribute to disease. Despite many potential benefits, dark chocolate is high in calories and saturated fats. Therefore, it is important to eat it in a moderate amount.
Oily fish
Many fishes like tuna, salmon, and pilchard are naturally rich sources of omega-three fatty acids. And studies suggest that long-term intake of omega-three fatty acids can reduce the risk of rheumatoid arthritis. RA is a chronic autoimmune condition that occurs when the immune system attacks a healthy part of the body.
Broccoli – Sweet potatoes- Spinach
Broccoli is a naturally rich source of Vitamin C and potent antioxidants like Sulforaphane. Therefore, eating it will develop support for a healthy immune system. At the same time, sweet potatoes are rich in beta carotene (an antioxidant) that is a vitamin source. It gives you healthy skin and protects against skin damage from UV rays. On the other hand, Spinach contains several nutrients and antioxidants, like flavonoids, carotenoids, vitamin C and E. All of these works to boost a stronger immune system.
Ginger and Garlic
These are the most common items in any kitchen and are used in all cuisines of the world. They do it without a slight idea about the endless health benefits. Ginger has anti-inflammatory and ant oxidative properties that can prevent you from much illness. On the other hand, garlic is a natural way to cure cold and related diseases.
Kefir
Kefir is a fermented drink that contains live cultures of bacteria that are helpful for health overall. The initial researches also suggest that drinking kefir can boost the immune system. According to studies, kefir’s regular consumption can help fight bacteria, reduce inflammation, and increase antioxidant activity in the body.
Seeds and Nuts
Everyone knows that eating nuts is helpful for your body parts like the brain, eyes, and stomach. But lesser is know that they also boost the immune system and make your body capable of fighting back many diseases, viruses and bacteria. For instance, sunflower seeds can be a tasty addition to the breakfast bowl and salads. They are a rich source of vitamin E and antioxidants. Likewise, they contain vitamin E that enhances the immune function by fighting off the free radicals. Similarly, almonds also contain Vitamin E and work the same way. They also contain fiber, magnesium, and manganese.
Oranges- Kiwi – Bell Pepper
Kiwi and oranges are an excellent source of Vitamin C which is the vitamin that people use when they feel a cold developing. Consuming such foods reduces the common cold’s duration and symptoms and improves the human immune system’s function. Likewise, bell peppers are good for people trying to avoid sugar in fruits with being an excellent source of Vitamin C.
Vitamin C and E
Any other food that contains vitamin C and E is important to use regularly. They will develop the body’s ability to prevent infection and shorten their stay. From vitamin C, you can eat kale, bell peppers, Brussels sprouts, papaya or strawberries. While for Vitamin E, you can add almonds, peanuts or peanut butter, sunflower seeds, hazelnuts, and oils like safflower, sunflower, or soybean oil to your diet.
Vitamin A and D
These are also important for your healthy mind, body, and fighter immune system. Vitamin A is purely an infection fighter and comes from two sources: animals and plants. So you can intake it by eating fish, meat, and dairy products. For carotenoids, you can pick anything from carrots, sweet potatoes, pumpkins, butternut squash, cantaloupe, and all green and leafy vegetables. Whereas mackerel, salmon, sardines, tuna, and fortified milk are sources of natural Vitamin D.
Iron
Besides vitamins, iron is a must-have in your daily diet. Iron can help your body to carry oxygen to cells while playing an important part in boosting the immune system. Luckily you can take iron by many natural means. So, if you love meat, you can eat red meat, chicken, canned sardines, turkey, mussels, clams, oysters, or even canned tuna. But if you prefer to eat vegetables, you can find iron in broccoli, beans, and iron-fortified cereals.
All these food items are must-haves for your mental and physical growth. Even if you head to rehabilitation institutions like American addiction centers, you can find them offering a strict diet plan for their rehab inmates. These food items can help you build your immune system over time and help recover and rebuild them after alcohol and drug abuse.
