The immune system comprises organ, cell, tissue, and protein. Together, they perform body processes that fight off pathogens such as viruses, bacteria, and foreign organisms that cause infection or disease. The system causes an immune response when it comes into contact with a pathogen. Antibodies bound to and destroy the pathogens are released by the immune system. Specific foods may be introduced into the diet to improve the immune response of an individual. Read on to know 10 foods that boost the immune system.
A strong immune system helps maintain a healthy person. But can certain foods boost the immune system?
Essential Foods That Boost The Immune System
A regular, balanced diet plays a vital role in maintaining good health. The following foods will help boost the immune system:
1. Citrus Fruits
Since getting cold, many people turn to vitamin C. That’s because it allows the immune system to build up. Vitamin C is believed to improve white blood cell production. These are essential in the fight against infections.
Popular citrus fruits include: grapefruit, oranges, tangerine, limes, lemons, clementines.
Because your body does not manufacture or store it, you need vitamin C on a daily basis to preserve your health. Citrus fruits are almost all high in vitamin C. It’s easy to add a squeeze of this vitamin to any meal with such a range to choose from.
2. Red bell peppers
If you think the citrus fruits have the highest level of vitamin C, think again. Red bell peppers, ounce for ounce, contain twice as much vitamin C as citrus. They are also a rich beta carotene source. Vitamin C can help maintain healthy skin, in addition to boosting your immune system. Beta carotene helps to keep the eyes and skin healthy
It is filled with minerals and vitamins. Broccoli is one of the healthiest veggies you can put on your table, packed with vitamins A, C, E, as well as other antioxidants and fiber. The key to maintaining intact energy is to cook it as little as possible— or better yet, not at all.
Garlic is used in almost every kitchen in the world. It adds a bit of zing to your food and is absolutely necessary for your health. Early civilizations recognized its importance in the fight against infections. In addition, garlic can lower blood pressures and slow down the hardening of the arteries. The immune-boosting effects of Garlic tend to derive from a high concentration of sulfur-containing compounds, such as allicin.
After getting sick, ginger is another ingredient that many turns to. Ginger can help to decrease inflammation, reducing sore throat and other inflammatory diseases. It may help to reduce nausea as well.
Ginger packs some heat in the form of gingerol, a relative of capsaicin, while it is used in many sweet desserts. According to recent animal research trusted Source, ginger can help to decrease chronic pain and may have cholesterol-lowering properties.
Spinach made our list not only because it’s rich in vitamin C. It is also filled with many antioxidants and beta carotene, which can increase our immune system’s infectious capacity. Compared to broccoli, once cooked as little as possible, spinach is safer in order to retain its nutrients. Light cooking, however, enhances vitamin A and permits the release of other nutrients from oxalic acid.
Look for yogurts that are printed on the label, like Greek yogurt, with “live and active cultures.” Such cultures can stimulate your immune system to help fight disease. Try to get plain yogurts instead of those that are pre-flavored and packed with sugar. You can instead sweeten plain yogurt with organic fruits and a sweet taste of honey.
Yogurt can also be a great source of vitamin D, so try the Vitamin D fortified brands. Vitamin D helps to regulate the immune system and is believed to strengthen our body’s natural defenses against disease.
Vitamin E tends to take a back seat to vitamin C when it comes to preventing and treating colds. Vitamin E is key to a healthy immune system, however. It is a fat-soluble vitamin, which ensures that the presence of fat must be fully absorbed. Nuts, such as almonds, are filled with vitamins and have healthy fats. Half a serving, which is approximately 46 small, shelled almonds, contains almost 100 percent of the recommended daily amount of vitamin E.
In many curries, you might know turmeric as a key ingredient. But in treating both osteoarthritis and rheumatoid arthritis, this bright yellow, bitter spice has also been used for years as an anti-inflammatory. High concentrations of curcumin can help to decrease exercise-induced muscle damage, which gives turmeric its distinctive color.
10. Green tea
A type of antioxidant, green and black teas are loaded with flavonoids. Where green tea really excels, another powerful antioxidant is epigallocatechin gallate or EGCG. EGCG has been shown to increase immune function. The process of fermentation of black tea is a process that loses a lot of EGCG. Green tea, on the other hand, is steamed and not fermented, so that the EGCG is retained.
Green tea is also a good source of L-theanine amino acid. L-theanine can help generate germ-fighting compounds in your T cells.
These are some of the food that boost the immune system. Start consuming these foods to maintain your good health.
Also Read: 12 Essential Food That Boosts Stamina