Immune boosting properties from fruits and vegetables? We all know that a strong immune system helps to keep a person healthy. Can specific foods boost the immune system?
The immune system consists of organs, cells, tissues, and proteins.
Together, these carry out bodily processes that fight off pathogens, such as viruses, bacteria, and foreign bodies that cause infections or disease.
Incorporating specific foods into our diet may strengthen the immune response.
It may help your immune system against coronavirus (COVID-19) infection too!
1. Citrus fruits: Vitamin C is thought to increase the production of white blood cells and our body doesn’t produce or store it so you need daily vitamin C for continued health.
Almost all citrus fruits are high in vitamin C.
Below Fruits are rich in Vitamin C
2. Garlic: Most of the clinical studies done on garlic’s potential antibacterial, anti-fungal, and antiviral properties use concentrated extracts.
People have praised garlic for ages for its immune-boosting properties.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections.
3. Ginger: Antioxidant compounds in the ginger root have potent anti-inflammatory and immune-boosting properties.
Ginger is known to help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
4. Fish: Fish contains Omega 3 fatty acids and other healthy fats help increase the activity of white blood cells.
Research concluded that long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).
Rheumatoid arthritis (RA) is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
5. Nuts: Nuts are an excellent source of vitamin E.
They also contain manganese, magnesium, and fiber. eating a handful of nuts lower the risk of chronic disease.
6. Yogurt: Yogurt is a great source of Vitamin D, Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin).
Adequate levels of vitamin D and other nutrients are necessary for robust immune function.
Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus.
7. Berries: Berries are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.
A study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.
8. Broccoli: Broccoli is a nutrient-packed powerhouse to support your immune system.
The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron.
Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body.
9. Tea: Both green and black teas are packed with flavonoids, a type of antioxidant.
Tea contains only a small amount of caffeine, where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant.
EGCG has been shown to enhance immune function.
10. Dark Chocolate: Studies have shown that regular consumption of cocoa/extracts may reduce heart disease risk.
It can also help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.
Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.
Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
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