What is an Immune System?
The innate immunity system contains organs, cells, tissues, and proteins. Together, some do things in the body that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease. So, to keep the immune system strong by immune booster foods.
Whenever the immune system interacts with a pathogen, it sets off an immune response. The immune system makes antibodies, which attach to antigens on the pathogens and kill them.
What is an Immunity Booster?
Immunity boosters are things that claim to help your immune system so that you get sick less often. Unfortunately, these vitamin combinations or antibiotics are not made to make our immune system work better. We need fruits and vegetables that come straight from the farm to the consumer. Seasonal and local foods are best for keeping our bodies healthy and ready to deal with the polluted world we live in now.
Top 20 Foods to Boost your Immune System
Taking the right food in the right quantity helps boost immunity. Immune boosters can easily cure a common cold, flu and even low-grade fever so make sure to include the following immune booster foods in your diet.
Here are the top 20 immune-boosting foods to enhance your overall immunity:
1. Citrus fruits
We all are aware that fruits are a storehouse of vitamins and minerals, Citrus fruits are just more special because they have a rich amount of Vitamin C content.
Vitamin C is an immune booster found in Apples, oranges, grapes and even lemons. Therefore, it is known as immune booster foods.
2. Turmeric
A minor cut gets healed on its own, ever wondered Why?
Turmeric is a lot more than just a spice, it is a well-known immune-boosting food. This yellow-coloured spice finds space in the kitchens of every household. No wonder it is used in cooking almost everything but let us look at how important it is to maintain immunity. Turmeric holds many significant medicinally active uses due to the presence of ‘Curcumin’ which is an antioxidant and a powerful anti-inflammatory agent.
3. Almonds
It is rich in fat-soluble vitamins, mainly Vitamin E. Almonds boost immunity and play a vital role to prevent cough and cold symptoms. They boost immunity by producing T helper cells thus helping the body fight harmful pathogens.
Read More: Benefits of Soaked Almonds
4. Dark chocolates
We all love dark chocolates, don’t we? Imagine a doctor prescribing you to eat 2 dark chocolates daily to boost your immunity.
Yes! This can be true. Dark chocolates are immune-boosting foods loved by all, apart from their delicious taste they are a worthy remedy to treat cold infections. Dark chocolates are rich in antioxidants namely theobromine, which works as an immune booster.
5. Button mushrooms
Mushrooms are a storehouse of minerals and nutrients they are considered the best immunity-boosting foods for adults. Mushrooms are rich in Vitamin B complex, niacin and folic acids hence serving as a great immunity booster.
6. Sweet potato
We all love having sweet potatoes during winter, here is just another reason to have more of our favourite sweet potatoes this winter!
Sweet potatoes are rich in Beta Carotene, an antioxidant that makes sweet potatoes a worthy immune booster. Learn more about sweet potato benefits and how they can improve your overall health. Beta carotene is also rich in vitamin A, which protects the skin from harmful UV rays.
7. Yoghurt
Yoghurt is a storehouse of vitamin D, which makes it an efficient immune booster food. Vitamin D plays a vital role in the smooth functioning of the immune system thus Yogurt helps by improving the natural immunity of the body.
8. Sunflower seeds
Sunflower seeds work as immune boosters due to the large amount of Vitamin E content present in it. Vitamin E is responsible for maintaining and developing the immune system, these are also a rich source of Selenium, thus helping to fight several viral infections.
9. Rosemary
Rosemary is an immune booster herb high in antioxidant content and also a potent anti-inflammatory. It is believed to improve gut flora hence improving digestive health and contributing to maintaining our immune system.
10. Honey
Yet another reason to add extra honey to our pancakes!
Honey is available in every household, apart from being tasty and sweet it has additional medicinal benefits as well. It acts as an anti-bacterial, thus killing harmful microorganisms in the body that lower immunity.
11. Eggs
The egg yolk is a powerhouse of nutrients and is a very potent immune-boosting food. Eggs are rich in vitamin D, which plays a major role in the regulation and functioning of the immune system. People who consume eggs, especially during the winter season are less likely to catch coughs and colds.
There are much more immunity-boosting foods for adults, as we know that any food we eat has nutrition and minerals. A regular Indian diet including pulse, chapati, and vegetables is a balanced diet with the right amount of nutrients that our body needs to strengthen the immune system.
12. Broccoli
It is chock-full of vitamins and minerals. Broccoli is likely the healthiest vegetable you can eat, as it is high in vitamins A, C, and E, as well as fiber and a variety of cell reinforcements. To keep its power and maximize broccoli nutrition, cook it as little as possible, or even better, don’t cook it at all. A great way to maintain more of the nutrient in food is to steam it.
13. Garlic
The word “garlic” is in almost every food item in the world. It adds a little taste to your food, and it is good for your health. A lot of people say that it helps lower their blood pressure. Garlic seems to boost the immune system because it has a lot of compounds with sulphur in them, like allicin.
14. Ginger
It may be able to help with reducing inflammation, which can help with things like a sore throat and other things that make you feel sick. It might help with nausea, too. They are used in a lot of sweet dishes, but it also has a spice ingredient called gingerol. Which is a relative of capsaicin. Ginger may help to relieve pain that lasts for a long time, and it may also help to lower cholesterol.
15. Spinach
Spinach is a good source of vitamin C, and it also has a lot of cell-protecting antioxidants and beta carotene. When our bodies can fight off infections, this could be good for us In the same way that broccoli should be cooked very little, spinach should be cooked very little as well. This way, it maintains its nutrient. This isn’t a bad thing. Light cooking, on the other hand, makes it easier to keep vitamin A.
16. Take kiwi fruit
A lot of important vitamins and minerals are in kiwis. These vitamins and minerals are called “fundamental nutrients.” Papayas” are also rich in these vitamins and minerals. Nutrient C boosts the number of white blood cells in your body to fight off disease. While kiwi is the other vitamins and minerals that keep your body in good shape. Some fruits can help you be more healthy. This one is one of the immune-boosting foods.
17. You can also add pumpkin seeds
These tiny but powerful seeds are a good source of zinc, a mineral that immune cells need to work well and do their jobs.
About 20% of your daily zinc needs are met by about 1.5 ounces of pumpkin seeds. So, to boost your immune system pumpkin seeds can also help you.
18. Green tea beverages can also have
If you want a drink that can help boost your immune system, you may need to try green tea. This type of tea has several healthy chemicals in it, such as epigallocatechin gallate, an antioxidant that helps the immune system work better.
L-theanine is an amino acid that is also found in green tea. This amino acid might help the immune system by making the body make more of a type of white blood cell called a T-cell that is the body’s “first line of defence” against germs and tumours.
19. Papaya
Some other fruit that is full of vitamin C is papaya. You can get twice the amount of vitamin C you need every day from a single medium-sized fruit. Papayas also have an anti-inflammatory enzyme called papain that helps the body digest food.
Papayas contain a good amount of potassium, magnesium, and folate, all of which are good for your health overall.
20. Poultry food can also take
Vitamin B-6 is found in large amounts in chicken and turkey. About 3 grams of light turkey or chicken meat has almost one-third of the amount of B-6 you should get every day. Vitamin B-6 is a key part of many chemical processes that take place in the body. It’s also important for making new red blood cells that are healthy.
Gelatin, chondroitin, and other nutrients help the gut heal and the immune system as well when chicken bones are boiled to make soup or gravy.
So take all these immune booster foods to boost your immunity power and prevent diseases.
Also Read: Dark Chocolate for Diabetic People: Benefits and Precautions
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Frequently Asked Questions (FAQs)
To quickly boost your immune system, prioritise getting at least 7-8 hours of sleep, eat a balanced diet rich in fruits and vegetables, and stay hydrated. Regular exercise and managing stress through activities like meditation can also help. Avoid smoking and limit alcohol consumption for optimal immune function.
Yes, vitamin C boosts the production of white blood cells, including lymphocytes and phagocytes, which help protect the body against infections. It also enhances the function and movement of these cells. Consuming vitamin C-rich foods like citrus fruits can support this process.
To boost your white blood cell count, eat a nutrient-rich diet with foods high in vitamins B6, B12, and folic acid, such as leafy greens and lean proteins. Regular exercise and adequate sleep also support immune health. Managing stress through relaxation techniques can further enhance white blood cell production.
Foods rich in vitamin C, such as citrus fruits, bell peppers, and broccoli, help combat viruses by boosting immune function. Garlic and ginger have antiviral properties that can enhance your body’s defence mechanisms. Additionally, fermented foods like yoghurt and kimchi support gut health, which is crucial for a strong immune system.
Vegetables like spinach, broccoli, and red bell peppers are excellent for boosting the immune system. They are rich in vitamins A, C, and E, as well as antioxidants and fibre, which help strengthen the body’s defences. Including these in your diet can support overall immune health.
Foods like citrus fruits, garlic, and yoghurt can quickly enhance immunity. Citrus fruits are high in vitamin C, garlic has immune-boosting properties, and yoghurt contains probiotics that support gut health. Including these in your diet can help strengthen your immune system.
Green tea, rich in antioxidants, can boost immunity, while citrus juices like orange and grapefruit provide a high dose of vitamin C. Herbal teas, such as chamomile, also offer immune-supportive properties. Including these beverages in your diet can help strengthen your immune system.
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