15 Foods That Boost and Improve your Immune System

15 Foods That Boost and Improve your Immune System

15 Foods That Boost and Improve your Immune System

Improve your Immune System – A food which we put in our body is one of the most important aspects of our immune system outside of our lifestyle choice. A balanced diet which includes organic compounds, vitamins, and minerals can make a huge difference between feeling under the weather changing and protects our vital systems every hour each day. Antioxidants are the key part of our immune system battle. There are more other factors as well which we will explain in detail below.

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Feeding your body with certain foods can help you keep your immune system stronger. If you are looking to prevent yourself from winter season’s cold and cough or from flu then your first step not to visit doctor or chemist. Your first step should be to visit your local grocery store where you can find the below-written food products which can help you to improve your immune system.

Today I am going to share 15 Foods That Boost and Improve your Immune System.

  1. Citrus Fruits Improve your Immune System:-

Most peoples whenever caught by flu, cough or cold turn to Vitamin C, because taking Vitamin C filled fruits help to build up the immune system stronger. Vitamin C helps to increase the production of white cells in our body.

Main and popular Citrus Fruits are:- Oranges, Lemons, Grapefruit, Limes, Tangerines and Clementines.

You need to consume Vitamin C on regular basis continuously because your body does not produce or store it. It is easy to choose Vitamin C filled citrus food and it is easy to squeeze and use in any meal you like to. 

  1. Yogurt Improve your Immune System:-

I love the yogurt who printed label says “live and active cultures” like Greek yogurt. These cultures can stimulate in your immune system and helps in fighting with diseases in your body. It is better to use plain and simple yogurt rather than using any kind or pre-flavored or sugar mixed yogurt. You can add sweet fruits in your yogurt rather than using sweet flavors or sugar.

Yogurt is a great source of Vitamin D, so that would be great if you select the best brand of yogurt which has more Vitamin D than other yogurts. Vitamin D helps in the regulation of the Immune System and it also helps to boost your body’s natural defensive quality against any type of disease. 

  1. Red Bell Peppers Improve your Immune System:-

If you think that only citrus fruits have most of Vitamin C than any other fruit or vegetables, then my dear friend you need to think again. Red bell peppers contain almost twice the Vitamin C in it as Citrus. Red bell peppers are also a rich source of beta-carotene. It does not just help in boosting your immune system; Vitamin C also helps in maintaining the healthier skin. Beta-carotene helps in having healthy skin and eyes.

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  1. Garlic Improve your Immune System:-

Garlic is already used in so many health issues. It is also found in every cuisine in the world. Garlic put a twist in your food and it is also must have for good health. Early civilizations also recognized the value of ginger that helps in fighting with various body infections.

According to the National Center for Complementary and Integrative Health that garlic can help in lower the blood pressure and also down the hardening of the arteries. Immune system properties of garlic seem to come from a heavy concentration of sulfur-containing compounds such as allicin. 

  1. Broccoli Improve your Immune System:-

Broccoli is a vegetable which is fully supercharged with minerals and vitamins. This vegetable is packed with Vitamin A, C and E also has many other antioxidants and fiber. You can use this vegetable in your diet as well in a salad. Personally, broccoli is one of my favorite vegetables which I like both in salad and in food.

  1. Ginger Improve your Immune System:-

Ginger is also one of the ingredients which help peoples to recover from illness. It can help in decreasing the inflammation, which can help in reducing a sore throat and from other inflammatory illness. It also helps in decreasing the nausea symptoms.

It is used in so many sweet desserts too; ginger is packed with some heat in the form of gingerol, which is relative of capsaicin. According to the recent research done on animals, that ginger can help in decreasing chronic pain and also helps in lower down some properties of cholesterol. 

  1. Spinach Improve your Immune System:-

Spinach is also one of the richest sources of the vitamin C. It is also packed with beta-carotene and numerous types of antioxidants which can help in increasing the infection ability of our immune system. Like similar to broccoli, spinach is also healthier when it is cooked as little as possible which retains its nutrients. However, light cooking enhances the Vitamin A and it also allows other nutrients to be released from the oxalic acid.

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  1. Almonds Improve your Immune System:-

When it comes to fighting and prevention from a cough and cold then Vitamin E is better then Vitamin C. Vitamin E is the key to the healthier immune system. Vitamin E is a fat soluble vitamin which means it requires the presence of fat to be absorbed in a proper manner. Nuts like almonds are pre-packed with the vitamins and also heaving healthy fats in it. Around 45 almonds in a half cup of serving provide around 100 percent of the daily required amount of Vitamin F for our body. 

  1. Green Tea Improve your Immune System:-

Both the black tea and green tea are packed with the flavonoids which are a type of antioxidant. Green tea really helps in the acceleration of epigallocatechin gallate levels or EGCG which is another powerful antioxidant. EGCG helps in the enhancement of immune system functioning.

While making black tea the fermentation process goes through and destroys most of the EGCG in it. On the other hand, green tea is steamed and also not fermented, so the EGCG is preserved in green tea.

Green tea also having a good amount of amino acid names L-theanine. This amino acid helps in the production of germ-fighting compounds in your T-cells.

  • Turmeric Improve your Immune System:-

Turmeric is one of the key ingredients for several dishes. It has a bitter taste and yellow in color which is used from very old times. It has anti-inflammatory oxidants which help in treating both rheumatoid arthritis and osteoarthritis. Research done on turmeric shows that the high concentrations of curcumin which are giving turmeric its distinctive color can helps in decreasing the exercise-induced damage of muscles.

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  • Papaya Improve your Immune System:-

Papaya is one of my favorite fruit of summer; it is loaded with Vitamin C too. Single papaya can give you a 225% of Vitamin C of your daily recommendation. Papaya also contains a digestive enzyme which is called papain and it has anti-inflammatory effects.

Papaya has a good amount of vitamin B, potassium and folate. All of these are good for your overall health. 

  • Kiwi Improve your Immune System:-

Like papaya, kiwis are also naturally filled with several types of nutrients and also include vitamin C and K, potassium, and folate in it. Vitamin C helps in the boost of white blood cells to fight with infection. Other nutrients in the kiwifruit keep the rest of your other body functioning properly.

  • Sunflower Seeds Improve your Immune System:-

Sunflower seeds are filled with several nutrients, it includes magnesium, phosphorus and Vitamin B-6. These seeds are highly filled with Vitamin E. one quarter serving cup of these sunflower seeds can cover our 82% of the daily required need.

Vitamin E is a strong source of antioxidant. It helps in maintains and regulating our immune system functions. Dark leafy greens and avocados are another richest sources of Vitamin E. 

  • Poultry Products Improve your Immune System:-

Chicken soup is very helpful when you are suffering cold and cough, viral or from some flu. Chicken soup is a feel-good soup with its placebo effects. It helps our immune system and also protects us from getting sick or flu viral in the first place. Poultry products like turkey and chicken are a rich source of Vitamin B-6. Around 30 grams of chicken meat of turkey contains the 50 percent amount of B-6 which is enough for your daily need.

Vitamin B-6 plays an important role when some chemical reaction happens in our body. It is very helpful in the formation of new and healthy red blood cells in our body. Broth or stock made from boiled chicken contains the chondroitin, gelatin and other various nutrients which are very helpful for stomach healing and for immunity.

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  • Shellfish Improve your Immune System:-

Shellfish is also helping in boosting your immune system, but it is not the name which jumps in your mind easily. There are several fishes which are filled with zinc. Yes, its right that zinc may not get much attention like other minerals and vitamins, but our body needs it too, so that immune cells of our body can function as intended.

There are 4 varieties of shellfish which are high in zinc are:- Clams, Mussels, Lobster, and crab.

Note:- You should keep it in mind that you do not need to have more than the daily required or recommended amount of zinc in your diet. 11 milligrams of zinc for men’s and 8 milligrams of zinc is for women’s is enough per day. Taking more than required zinc can harm the immune system rather then helping. So take zinc wisely for better health.

Eating the right food is a great start and there are so many other things which can protect you and your family from cold and cough, flu and from other various illnesses. By eating these 15 immune boosting foods helps to keep your immune system in higher side of health.

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