7 Best Foods to Boost Your Immune System

All human beings are affected by acute and chronic diseases. When we have immunity, our body can fight against diseases and infections independently. Being immune means the body has already fought against diseases without any symptoms. Sometimes, the immune system cannot protect us from germs entering the body, indicating that our system is weak and special care should be taken. The immune system must remain alert and resist invasion from harmful organisms. The immune system comprises different types of cells and proteins; each plays a specific role in fighting against foreign invaders. Stress, poor diet, alcohol consumption, or lack of sleep are the common factors that weaken the immune system.

How can you maintain a good and healthy immune system?

Maintaining a good and healthy immune system that protects against various viruses and bacteria that cause colds and flu is critically essential. Now, the question arises of how to strengthen the immune system. Well, certain lifestyle changes can make your immune system stronger. One must eat plenty of fruits and vegetables, sleep enough, and maintain body weight. Managing stress is also important to maintain a good immunity system. Physical exercise and keeping a check on the diet are two other immune system boosters.

• While exercising, our metabolism improves, and we get many benefits. Our heart becomes much stronger and starts pumping blood throughout the body. Muscles and bones become strong as well. Doctors say regular exercise helps boost immune system cells that fight against disease-causing bacteria. Comparatively, these cells work much slower in people who do not exercise. On the other hand, too much exercise can also affect the immune system.

• Diet is important to maintain a healthy immune system. Relying on junk or fat-rich foods depresses the immune system, thus enhancing the risks of developing infections. It also reduces the tendency of cells to fight against bacteria, viruses, or tumor cells.

Foods that can boost the immune system

Following the right and healthy diet plan plays a big role in strengthening the immune system. Healthy food provides energy and essential nutrients, vitamins, and minerals that the body needs. Some healthy foods are lemon juice, broccoli, salmon, potatoes, walnuts, avocados, beans, and spinach. These foods provide fats, omega-3 fatty acids, protein, and vitamins. Let us look at some power foods that help boost our immune system.

1. Honey—Honey is popular for soothing sore throats. It has medicinal properties, antioxidants, and antimicrobial properties to fight infections from viruses, bacteria, and fungi. Honey is a powerful immunity booster and helps improve our digestive system. In a healthy yet tasty concoction, mix a spoon of honey and lemon juice in a cup of lukewarm water and drink it. The mixture is beneficial in fighting against diseases and building up the immune system.

1. Fruits and vegetables – Having a nutrient-rich diet provides a boost to the immune system. Garlic is useful in fighting against all types of diseases. A study has shown that people who eat garlic don’t get sick too many times. They even face fewer cold symptoms than others. Kiwi fruit is a rich source of vitamin E. Vitamin E is very effective in protecting the body from viral and bacterial infections. Also, vitamin C in oranges helps to strengthen immunity. One can also eat sweet potatoes or carrots as they contain beta-carotene. For the best results, one should have raw carrots.

1. Yogurt – Yogurt contains probiotics or live active cultures, which are healthy bacteria that keep the gut and intestinal tract free from disease-causing germs and bacteria. Research says that people who consume live-culture yogurt have a higher immunity level. It is also a good source of calcium and provides nutrients to the body.

1. Zinc—Zinc is an effective mineral that leads to the production of white blood cells. It is also used to increase the number of infections-fighting T-cells in older people whose immune systems are weak and deficient in zinc. Too much zinc in supplement form, i.e., more than 75 milligrams daily, may hinder immune functioning. So, one should have zinc in his diet, ranging from 15-25 milligrams daily.

1. Fermented foods—Adding fermented foods to your daily diet is essential for improving the immune system. Fermentation is a process of exposing foods to bacteria and yeasts through air. Some fermented foods are cheese, pickles, olives, yogurt, coffee, chocolate, and wine. Kefir is an enzyme-rich fermented food, and the microorganisms help balance the inner ecosystem and work as an immune system booster.

1. Omega-3 fats – To stay healthy and strengthen the immune system, one must consume omega-3 fats. These fats are powerful immune system boosters. They help improve the activities of white blood cells called phagocytes that kill bacteria. Omega-3 fats also strengthen the cell membranes by boosting immune resistance against infections present in the body. The best omega-3 fats include seeds, walnuts, flax oil and seeds, hemp, wild fish, and cauliflower. To boost omega-3 fat in the diet, one can add flaxseed to yogurt or baked goods.

1. Turmeric – Turmeric is a healthy food with an active ingredient called curcumin, responsible for its yellow coloring and various health benefits. Curcumin’s anti-inflammatory, antioxidant, anti-bacterial, and detoxifying properties benefit digestive health. Turmeric is a good food that helps prevent cancer growth cells and provides protection from diseases like arthritis, asthma, eczema, and inflammatory bowel diseases. It is a rich source of Vitamin B and contains minerals like zinc, iron, and manganese that help strengthen the immune system.

Some other healthy foods that improve the immune system are ginger, papaya, apple, berries, carrot, citrus, crabs, oysters, red meat, almonds, and green tea.

Final words

Having a healthy immune system protects the body from several diseases. If you are worried about suffering from daily bouts of cold and flu, follow a healthy diet. Natural foods like nuts, green tea, or apples strengthen the immune system, thus defending the body from micro-organisms that cause germs and bacteria. Wash hands before eating, sleep well, and take multivitamins to remain healthy, active, and fit. Have a diet rich in vitamins, carbohydrates, minerals, proteins, and fats because eating healthy is the easiest and the most effective way to kill off diseases.

If you know someone constantly battling the common cold or other infections, share this blog with them. You can also use the comment boxes if you have any health-related queries.