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:

·       Oranges
·       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.

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.

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.

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.

Med and Health info

10 BEST FOODS FOR HEALTHY IMMUNE SYSTEM