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Immune system boosters: 15 foods that boost the immune system.


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Immune system boosters: Your immune system can benefit from regular consumption of a range of nutrient-rich foods, such as citrus fruits and spinach, which are high in vitamins and minerals.

Immune system boosters

By giving your body specific foods, you may be able to maintain a robust immune system.

Immune system boosters: 15 foods that boost the immune system.

1. Citrus fruits

citrus fruits

Most individuals immediately go for vitamin C when they have a cold. The reason for this is that it strengthens your immune system.

White blood cells, which are essential for battling infections, are considered to be produced more frequently when vitamin C is present.

Vitamin C levels are high in almost all citrus fruits. With so many options, it’s simple to slip a little of this vitamin into every meal.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

  • 75 mg for women
  • 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2.

Immune system boosters: 15 foods that boost the immune system.

2.    Red bell peppers

Think again if you believe that citrus fruits provide the highest amount of vitamin C of any fruit or vegetable.

Red bell peppers provide approximately three times as much vitamin C per ounce (127 mg) as a Florida orange (45 mg). Additionally, they contain a lot of beta carotene.

In addition to strengthening your immune system, vitamin C may support healthy skin maintenance. Your body transforms beta carotene into vitamin A, which benefits the health of your skin and eyes.

3. Broccoli

Boosted with vitamins and minerals, broccoli. Broccoli is one of the healthiest veggies you can eat, being rich in vitamins A, C, and E, fiber, and several antioxidants.

The key to keeping its power intact is to cook it as little as possible or better yet, not at all research has shown that steaming is the best way to keep more nutrients in the food

4. Garlic

Almost every cuisine in the world uses garlic. It enhances the flavor of food and is essential for good health.

Its effectiveness in preventing infections was known by ancient cultures. Additionally, there is some evidence that garlic helps decrease blood pressure and that it may slow down artery hardening.

The high quantity of sulfur-containing chemicals in garlic, such allicin, appears to be the source of its immune-stimulating effects.

Immune system boosters: 15 foods that boost the immune system.

5. Ginger

Another food that people use when they are ill is ginger. Ginger may help lessen inflammation, which helps lessen inflammatory disorders and sore throats. Ginger could also alleviate nausea.

Despite being a common ingredient in sweet foods, ginger contains gingerol, a compound related to capsaicin that gives it considerable heat.

Additionally, ginger may lessen chronic discomfort and may possibly reduce cholesterol.

6. Spinach

Spinach made our list not just because it’s high in vitamin C, but also because it’s loaded with beta carotene and a ton of other antioxidants that may help our immune systems fight off infections.

Like broccoli, spinach benefits from being cooked as little as possible to preserve its nutrients. However, mild heating facilitates the absorption of vitamin A and permits the release of other nutrients from the antinutrient oxalic acid.

Immune system boosters: 15 foods that boost the immune system.


Search for yoghurts like Greek yoghurt that say “live and active cultures” on the label. These cultures could boost your immune system and aid in illness prevention.

Purchase plain yoghurt whenever possible rather than flavor- and sugar-laden varieties. Instead, you may sweeten plain yoghurt on your own with some honey and wholesome fruits.

Choose brands of yoghurt that have been fortified with vitamin D since it may also be a fantastic source of this nutrient. Vitamin D is considered to strengthen our body’s natural defences against sickness and aid in immune system regulation.

Even clinical trials to investigate its potential benefits on COVID-19 are in the works.

Immune system boosters: 15 foods that boost the immune system.

8. Almonds

Vitamin E often comes in second to vitamin C in terms of preventing and treating colds. But a healthy immune system depends on this potent antioxidant.

Because it is a fat-soluble vitamin, proper absorption depends on the presence of fat. Almonds are a good example of a nut that is high in both the vitamin and good fats.

Only 15 mg of vitamin E per day are required for adults. A serving of almonds equal to half a cup, or 46 whole, shelled almonds, offers close to 100% of the daily allowance.

Immune system boosters: 15 foods that boost the immune system.

9. Sunflower seeds

Among the many minerals included in sunflower seeds are phosphorus, magnesium, and vitamins B-6 and E.

The immune system’s regulation and maintenance depend on vitamin E. Dark leafy greens and avocados are two other foods strong in vitamin E.

Selenium content in sunflower seeds is likewise extraordinarily high. The daily need for selenium for an adult is almost half of an ounce. Its ability to fight viral diseases like the swine flu (H1N1) has been examined in a number of researches, most of which were conducted on animals.

Immune system boosters: 15 foods that boost the immune system.

10. Turmeric

Turmeric is a common curry ingredient that you may be familiar with. This bright yellow, pungent spice has also long been used as an anti-inflammatory in the treatment of rheumatoid and osteoarthritis.

High levels of curcumin, the pigment that gives turmeric its unique colour, have been shown in studies to reduce the amount of muscle damage brought on by exercise. Based on results from animal research, curcumin shows potential as an immune stimulant and an antiviral.

However, more study is required.

11. Green Tea

Flavonoids, a kind of antioxidant, are abundant in both black and green tea. Epigallocatechin gallate (EGCG), a potent antioxidant, is another area where green tea particularly shines.

Research has indicated that EGCG improves immunological performance. Black tea loses a significant amount of its EGCG during the fermenting process. As opposed to black tea, which is fermented, green tea is steamed, which keeps the EGCG intact.

The amino acid L-theanine may be found in green tea as well. The generation of antimicrobial substances by your T cells may be aided by L-theanine.

12. Papaya

Another fruit high in vitamin C is papaya. One medium fruit has double the necessary daily intake of vitamin C. Additionally, papayas contain the digestive enzyme papain, which has anti-inflammatory properties.

The reasonable levels of potassium, magnesium, and folate found in papayas are all good for your general health.

You can also read on: https://myhealthink.com/the-health-and-nutrition-benefits-of-pawpaw/

13. Kiwi

Kiwis, like papayas, are naturally abundant in a wide variety of important nutrients, such as folate, potassium, vitamin K, and vitamin C.

The white blood cells are strengthened by vitamin C to fight illness, while the other minerals in kiwis keep the rest of your body healthy.

14. Poultry

It’s not only the placebo effect that helps you feel better when you take chicken soup when you’re ill. Inflammation may be reduced by the soup, which may aid with cold symptoms.

Poultry meat contains a lot of vitamin B-6, including chicken and turkey. The daily required dose of B-6 is almost one-third of what is found in 3 ounces of light turkey or chicken meat.

A significant role for vitamin B-6 is played by it in a number of the body’s chemical processes. It’s essential for the production of fresh, healthy red blood cells as well.

Gelatin, chondroitin, and other minerals beneficial for gut healing and immunity may be found in stock or broth created by boiling chicken bones.

15. Shellfish

Many people who want to strengthen their immune systems don’t immediately think of shellfish, yet some varieties are rich in zinc.

Compared to other vitamins and minerals, zinc doesn’t receive as much attention, but our bodies require it for our immune cells to operate properly.

Varieties of shellfish that are high in zinc include:

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:

  • 11 mg for adult men
  • 8 mg for most adult women

Too much zinc can actually inhibit immune system function.

Immune system boosters: 15 foods that boost the immune system.


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