Foods to Boost Immune System

Are you worried about your immune system? People have different immune systems depending on various factors. Have you ever noticed a friend who often has cold or fever? Why does he feel so sick so often? It is because of his immune system. It is the body’s natural defense mechanism against viruses, bacteria, and other microbes. When you have a weak one, you tend to feel sick frequently. Hence, you should do everything you can to keep your immune system at maximum strength.

Then even if a virus enters your body, it can’t do any harm. You can try many activities to enhance your immune system. In this article, we will discuss the types of foods to boost your immune system and fight against viruses.

Foods that boost your immune system Lemon or orange Mainly vitamin-C is great for the body’s defense mechanism. Both lemon and orange are a good source of vitamin-C. You might have noticed already that people who catch cold tend to have more lemon.

Now you know why they do it. You see, vitamin-C can help you fight cold. It is something you need to have every day in your diet. Your body cannot make it or storing it for future use. Hence, you should take some vitamin-C regularly in your diet. When it enters the body, it encourages the production of white blood cells. These are the police force inside your body that destroys germs. When any virus and bacteria enter the body, they fight to keep you safe.

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As a result, you are raising your defense mechanism. Here is a list of foods that are rich in vitamin-C Limes Grapes tangerines Clementines etc Garlic Garlic is one of the foods without which most of our cuisines remain incomplete. It has many health benefits, which include increasing the immune strength as well as fight many severe diseases. Garlic is rich in antioxidants and has anti-viral, anti-fungal, and anti-bacterial properties. It has been popular for fighting against diseases from the early times.

It can lower the hardening process of the arteries and prevent atherosclerosis. Additionally, it can also fight cancerous cells and keep you healthy. Broccoli Broccoli is another food that is rich in vitamin-C. We have already discussed why we need vitamin-C regularly. Apart from that, Broccoli is rich in minerals. It is loaded with iron, magnesium, zinc, potassium, and beta carotene. In addition to that, it has vitamin-B, E, A. All these nutritions enhances the immune system and make you stronger. It also has glutathione, which is a powerful antioxidant. Among all the vegetables, broccoli is said to be the healthiest. It is rich in all types of nutrition and is best served with as little cooking as possible. Excess cooking may ruin the minerals present in the vegetable.

So, keep it as raw as you can. Red bell peppers Red bell peppers had double the vitamin-C than citrus fruits. It keeps your skin healthy and is a good source of Beta carotene. In some areas of the world, red bell peppers are also known as capsicum. Since it is rich in vitamin C, it makes your immune system strong. Spinach It is another green vegetable that is considered the healthiest among all. There are plenty of antioxidants and vitamins in spinach. You will find vitamin-C, A, and other minerals like iron, magnesium, and beta carotene in it. Hence, your body gets a stronger immune system as well as exceeds in cell divisions.

As a result, the body can repair damaged tissues efficiently and improves the growth process. If you want spinach at its best, then eat them as raw as possible. Too much heat and cooking can take away the benefits of this magnificent vegetables. Almonds Now here is a new vitamin that can keep you healthy. It is vitamin-E if you compare the effects of vitamin- E, and C; it is the second important chemical to fight with cold-related viruses. However, vitamin- E is a powerful tool to boost up your immune system. But there is a catch, vitamin-E is fat-soluble, it needs fat to work inside your body. The best part about almonds is that it contains fat as well as vitamin-E. So, if you want useful amounts of vitamin-E in the diet, include almond in your diet. If you want to complete your vitamin-E requirements every day, then have 46 whole almonds. That way, your immune system will remain strong to fight any invading viruses.

Ginger Ginger has anti-inflammatory and antioxidant properties. It enhances your immune system and fights against arthritis, cancer, and many other diseases. It has healing effects on sore throats during the cold. Hence, ginger is added in teas and taken for its helpful qualities. In some cases, it also helps to lower chronic pain. A distant member of the ginger family, the gingerol is great for developing your natural defense of the body. You can have ginger with stir-fried vegetables or other healthy recipes. Turmeric If you are a fan of curries, then you know this ingredient very well. However, it is also popular for its anti-inflammatory properties. So, turmeric is used in treatment in many ways. It is great for repairing damaged tissues. You will find turmeric packed with curcumin, which gives it the yellow color.

There is evidence that turmeric speeds up the muscle repairing process once it is damaged after intense exercise. Yogurt When you are looking for yogurt, get the ones that are plain and not flavored. You can add flavors later, before eating them. One of the best ways to add flavors, it to add fresh fruits dipped in yogurt. That way, you will get a tasty treat as well as a healthy treat. The yogurts with added sugar or flavors are not as healthy as the plain ones. You need to be picky and get your hands on the Greek yogurts. Yogurts are rich in vitamin D, which is responsible for immune system regulation. Enough vitamin D can strengthen your defense system and help in regulation. Apart from vitamin D, it also has vitamin B12 and B2, along with probiotics.

All of which makes your immunity stronger. Keep in mind that you have to pick the low, non-flavored yogurt from the shop. Green tea Green tea is packed with antioxidants. It contains epigallocatechin gallate, a powerful antioxidant that makes your immune system strong. Most black teas are fermented, which destroys this antioxidant from the tea. So, you are left which the rest of the qualities of the tea. However, green tea is steamed and then fermented, which retains the vital antioxidants. Therefore, green tea is healthier than black tea. So, it can have better effects on your body. Kiwi Green vegetables are not the only ingredients to develop your immunity.

Fresh fruits are just as good as green vegetables. Take Kiwi, for example, it is also a great source for vitamin-C like citrus fruits. But that’s not all. It has vitamin-K, folate, potassium, and many other essential nutrients. You know how vitamin-C gives you the strength to fight against viruses. Similarly, the other nutrients keep everything else in your body up to the mark. Sunflower seeds These are great for your health and immune system. It has magnesium, phosphorus, vitamin B6, and vitamin-E. Apart from that, it is also a powerful antioxidant. As we have said before, vitamin-E is the second most important chemical needed to keep your immunity strong. Vitamin-E is necessary to maintain and regular that immune system. Similar to the sunflower seeds, avocadoes, and dark green leafy vegetable is another great source of vitamin-E. Papaya It has more than enough vitamin-C to build your defense system. On top of that, it contains anti-inflammatory enzymes that can help you in the digestion process. Additionally, it has potassium, different types of vitamin B, and folate, all these chemicals tends to keep you healthy.

The red beautiful fruit is good to look at, and also great for fighting against viruses. It has anti-viral properties to help you fight against flu, herpes, and other viral diseases. On top of that, it can stop bacterial growth. But that’s not all, it aids the beneficial bacteria in your gut that helps to digest food. Along with that, it tends to fight with plaques on your teeth and fights gingivitis. Due to its ability to slow down harmful bacteria, it has many health benefits you are looking forward to in your diet. Elderberries As it is with garlic, elderberries have been used for its health benefits for ages. It has anti-viral, anti-inflammatory, anti-cancer properties and is rich in flavonoids. Mostly, these were taken in the form of syrup or lozenges. They are great for treating flu, common cold, or sinus problems.

The fruit reduces the swellings of mucus membranes. After taking some, a patient recovers from the flu faster than ever. Hence, it is one of the foods you should keep in your diet if you are preparing to fight against viral diseases. Final words As you can see, if you are trying to fight a viral outbreak, many foods to help you out. There are few things you have to keep in your diet, anti-viral, vitamin C and vitamin E with a mixture of other vitamins. If you keep this in mind, then you have the best diet to fight a virus outbreak.

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Foods to Boost Immune System. (2022, Apr 27). Retrieved from

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