10 BEST FOODS FOR HEALTHY IMMUNE SYSTEM
In
the current situation of COVID-19, everyone wants to know how they can boost
their immune system? Your immune system plays an essential part in defending
your body against different diseases or microorganisms.
Lots
of questions have been raised about strengthening your immune system to protect
yourself from infection-causing agents. Lifestyle changes are sometimes
necessary. They include
· Improving your diet
· Taking supplements (vitamins and herbal products)
Eating
the right foods may help you to strengthen your immune system. You should include
the following foods in your meals to boost your immune system.
Best foods for a healthy immune system
1- Citrus fruits
Citrus
fruits are a rich source of vitamin C. The demand for vitamin C increases when
people caught a cold. It boosts your immune system by producing new white blood
cells. these white blood cells play a primary role to fight infections.
Common
citrus fruits include:
· Lemons
· Grapefruit
· Tangerines
· Limes
· Clementine
Vitamin
C doesn’t produce or store in your body. Daily intake of vitamin C is essential
for a healthy body. You can choose from a variety of citrus fruits and can add
them to your meal.
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| Citrus fruits for a healthy immune system |
2- Garlic
Garlic
is the basic ingredient in almost every cuisine around the world. It is
essential for your health and adds taste to your meal. National Center for
Complementary and Integrative Health explains that garlic slows down the
hardening of the arteries and also lower blood pressure.
The
immune-boosting properties of garlic are due to sulfur-containing compound “Allicin”
which is present in rich amounts.
Raw
garlic also helps to treat skin infections and fight against microorganisms
like viruses, bacteria, and fungi. It also lowers your cholesterol.
3- Broccoli
Broccoli
is one of the healthiest vegetables you can consume for boosting your immunity.
It is a rich source of minerals and vitamins. It contains vitamins A, C, and E
along with fiber and many antioxidants (mainly glutathione).
To
keep the natural properties of broccoli, it is recommended not to cook but you
can use it in your salads or side dishes to get maximum benefit. You can easily
find broccoli at your nearest grocery store.
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| Broccoli for a healthy immune system |
4- Almonds
Almonds
are a rich source of vitamin E. It also helps in strengthening your immune
system. It is a fat-soluble vitamin and needs the presence of fat for proper
absorption in the body. It helps in frightening against common cold and flu.
Vitamin
E along with vitamin C boosts your immune system. Almonds and a variety of nuts
contain vitamins and healthy fats. A half-cup serving of almonds can fulfill
your daily need for vitamin E.
5- Green tea
Flavonoids
a type of antioxidant is present in both black and green teas. Epigallocatechin
gallate (EGCG) is another powerful antioxidant present in green tea.
EGCG
effectively enhances immune functions. A lot of EGCG has been destroyed during
the fermentation of black tea. EGCG is preserved in green tea because it is
steamed and not fermented.
L-theanine,
an amino acid is also present in green tea. L-theanine is essential for your
white blood cells to fight against microorganisms.
6- Watermelon
The
fully ripe watermelon contains an antioxidant called glutathione. It is
refreshing fruit and boosts the immune system to fight against infections. If you want to get maximum
glutathione in your watermelon try to eat the red pulpy flesh near the rind.
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| Watermelon for a healthy immune system |
7- Spinach
Spinach
is known as “superfood”. It is packed with lots of nutrients. The key nutrient
of spinach is folate. It boats antioxidants such as vitamin C and fiber. It
repairs DNA and assists your body in the production of new cells.
Beta
carotene present in spinach stimulates your immune system to fight against
infections. Just like broccoli it also provides maximum immune-boosting
benefits when cooked as little as possible.
8- Sweet Potato
Sweet
potatoes are a rich source of beta-carotene just like carrots. Beta-carotene
turns into vitamin A in your body and helps to repair the damage done by free
radicals. It improves the aging process and also boosts your immune
system.
9- Turmeric
Turmeric
is a famous spice use in many dishes. Many alternative medicines also contain
turmeric due to its anti-inflammatory and antioxidant properties. The immune-boosting
property of turmeric is due to the presence of a compound called curcumin.
10- Pomegranate Juice
Pomegranate
extract juice was first used by ancient Egyptians to treat infections. The
latest researches explain that pomegranate extract is more helpful in
frightening against bacteria, viruses including flu.
Conclusion
A variety of ingredients present in the above-mentioned foods are essential for
your body. Adding these foods in your daily diet helps you to build up a healthy
immune system that can fight against a variety of infections.
