9 Foods You Should Include in Your Diet to Boost Your Immune System

If you or your loved ones commonly suffer from cold and flu, chances are that you or they have low immunity. In that case, treating the conditions may give temporary relief and the conditions may keep recurring. Here it’s actually needed to boost the immune system and it can be done by having certain foods. Earth’s Wisdom today wants to make you familiar to these foods which are a natural, safe and effective way to keep your immune system in top shape.

1. Ginger

Ginger is a common spice used for various ailments. It may help reduce inflammation during a sore throat and other inflammatory diseases. Ginger stores a heat in the form of gingerol, a compound in the family of capsaicin. Ginger may help lower chronic pain and is supposed to have cholesterol-reducing properties.

2. Garlic

Fortunately garlic is a ubiquitous food today and you can get it anywhere you go in the world. Besides having the capability of lowering blood pressure and slowing down stiffening of arteries according to the National Center for Complementary and Integrative Health, garlic has tremendous immune-boosting power which is accredited to a heavy concentration of sulfur compounds like allicin.

3. Turmeric

The bright yellow spice called turmeric has been used in cooking and as an anti-inflammatory medicine for rheumatoid arthritis and osteoarthritis. Curcumin which offers turmeric its unique bright yellow coloration can help reduce muscle damage caused by exercise.

4. Citrus Fruits

Vitamin C is well-known for treating common cold because it boosts the production of white blood cells which are key agents to fight infections. Citrus fruits are packed with vitamin C. Popular among them are oranges, limes, lemons, grapefruit, tangerines and clementine.

Since our bodies cannot produce vitamin C naturally, you need to take it through these fruits to keep a good health.

5. Spinach

Spinach is not just loaded with vitamin C, but it also rich in many other antioxidants and beta carotene which may increase the ability of our immune system to fight infections. In order to retain its nutrients, it should be cooked only a little. However, light cooking increases its vitamin A content and also enables other nutrients to get released from oxalic acid.

6. Broccoli

Broccoli is a powerhouse loaded with vitamins and minerals. It has vitamins A, C and E, and numerous other antioxidants as well as fiber. Just like spinach it’s important to cook it only a little or even not at all in order to keep its nutrients intact.

7. Red Bell Peppers

Citrus fruits are not the only natural storehouses of vitamin C. The fact is that red bell peppers have twice as much vitamin C as that in citrus fruits. Moreover they contain beta carotene. Thus in addition to strengthening your immune system, vitamin C helps boost your skin’s health, while beta carotene also helps in keeping skin healthy as well as eyes too.

8. Almonds

When it’s about preventing colds, vitamin C is more powerful than vitamin E. But still vitamin E is essential for a healthy immune system. Since it’s fat-soluble, it needs fat to get absorbed properly. Almonds are rich in vitamin E as well as healthy fats. You can get almost 100% of your recommended daily intake of vitamin E with a half-cup serving, i.e. around 46 whole almonds.

9. Green Tea

Flavonoids, a potent antioxidant, are present in both green and black teas. But green tea has higher levels of EGCG or epigallocatechin gallate which is another potent antioxidant. In case of black tea, a lot of its ECGC content is destroyed in the fermentation process, whereas in green tea, ECGC is preserved.

Green tea is also packed with an amino acid L-theanine which may help in the formation of the germ-fighting compounds in your T-cells.

Other foods good for boosting your immune system include shellfish, papaya, sunflower seeds, kiwi and poultry, which you should add in your daily diet and you’ll be free from everyday ailments and live a healthy life.

 
Conclusion

In conclusion, incorporating immune-boosting foods into your diet is a simple yet effective way to support your immune system and maintain good health. By consuming a variety of foods rich in nutrients like vitamins C, D, and E, as well as antioxidants and probiotics, you can give your body the tools it needs to fight off harmful pathogens and stay resilient against illness.

Some of the top immune-boosting foods to consider including in your diet are citrus fruits, leafy greens, berries, nuts and seeds, fermented foods, and spices like turmeric and ginger. These foods are not only tasty but also offer a range of health benefits, from reducing inflammation to improving gut health.

It's worth noting that while diet is an important factor in supporting immune function, it's not the only one. Other lifestyle habits, such as getting enough sleep, managing stress, and exercising regularly, also play a role in keeping your immune system strong.

Overall, prioritizing a balanced, nutrient-dense diet that includes immune-boosting foods can be a powerful way to support your overall health and well-being. By making small, sustainable changes to your eating habits, you can give yourself an added layer of protection against illness and improve your body's ability to fight off infection.

Also in Wisdom News