The latest data by World Health Organisation estimates that the top 10 global causes of death in 2019 are all due to several disease conditions like- Ischemic heart disease, stroke, COPD, lower respiratory infections, etc.
What foods boost your immune system? There are many foods for boosting the immune system and it is necessary too, the reason you know very well. As what the immune system of our body is known to do, its main function is to provide our body immunity the power to combat various pathogens and microorganisms that attacks our body and left us ill.
So for that purpose, the natural way to boost the immune system is to make some improvement in the diet and nutrition that you are taking. This is the only way to make the immune system stronger than before, the food you eat contains several vitamins and mineral components that provide support to the body at different levels.
So, a proper balanced nutrition-rich diet is always important to focus on in order to make the body ready for any upcoming challenges. Below is the list of some foods that really do well in boosting immunity.
Foods to Boost Immune System
Plant Origin Foods
Kiwi is a good choice often recommended by clinicians and doctors in the cases of viral when the platelet count is too low in the body.
Kiwi’s are rich in Vitamin C which is potentially known to power up the immune system. It protects the body from any pathogenic attack and inflammations. Kiwi’s are good in cold, flu, and viral infections.
Can garlic boost immune system? Yes, garlic’s are composed of the compounds that aid in improving the immune strength.
These have compound allin, which converts into allicin on reaching inside the body, which further help in immunostimulation and work as a function promotor to white blood cells for fighting against the numerous upcoming diseases.
Spinach is among the healthy greens these are packed with antioxidant impact giving properties with a mixture of beta carotene. On mixing up with body fluids beta carotene changes to Vitamin A which is anti-inflammatory in action and strengthens the immunity power of the body.
Almonds are a good immunity booster the chemicals presented inside their skin do the reward-giving work. These chemicals are copper, manganese, and vitamin E, these three will share the work among themselves and together take the immune responses to next level.
Turmeric is consumed mostly in powdered form the benefits are quite similar for both raw and powdered forms. Turmeric contains a curcumin compound that aids increasing immunity. You can take turmeric with boil milk and with water also.
Ginger is anti-spasmodic in nature has antioxidant and anti-inflammatory properties which makes it a good fit for boosting immunity. Gingerol is the active compound found in ginger for its immune-boosting effect.
Green tea has strong antioxidant effects good known drink for cancer prevention. The green tea has a build-in component polyphenols EGCG, this compound is found responsible for anti-inflammatory and anti-cancer actions additionally it increases the number of T-cells (these help B-cells to produce immunity).
Broccoli is a powerful resource for nutrients, it’s rich in vitamins, fibers, minerals, proteins, vitamin C also which is a good immunity-boosting component.
Sulforaphane is a compound found in broccoli that does impact the antioxidant genes and enzymes in particular immune cells, which then powers up and fights with the antigens and free radicals.
Kefir is immunity-boosting superfoods, taken as a probiotic drink it is rich in proteins, calcium, and vitamin D. The majority of disease generation starts from the gut, and empowering the gut is something that will reduce 70 to 80% of all problems. A probiotic drink is taken for the purpose to enhance gut health. Also the cells responsible for immune responses found in the gut not all but majorly.
White Button Mushrooms
Researches were done with button mushrooms to find out the cause of their immunity-enhancing properties. What’s found is that these increase the production of antivirals and proteins in the body by stimulating responsible cells as a result enhances the immune activity.
The antioxidant and phenolic compounds in acai berries greatly reduce the chances of disease infections in the body. Acai berries are known superfoods, the acai berries consumption increases the helper T-cells production that highly influence the immunity effect of the immune system contributing to increase immunity.
Red Bell Peppers
These red peppers are a great source of Vitamin C and beta carotene which gets converted to Vitamin A. Both of these vitamins are known to increase the immunity of the body. Vitamin C protects the cells from free radicals and Vitamin A is for its anti-inflammatory action to improve immune system functionality.
Papaya is a nutritional resource full of fruit, has components like calcium, folate, iron, magnesium, and several other vitamins including vitamin A. Its also very well known for the antioxidant, anti-inflammatory, anti-cancer capabilities.
By following a study, An increase in the platelet and WBC (White Blood Cell) count in 24 hours by drinking papaya leaf juice is clinically proved.
The watermelon is most loved watery fruit, people love to sqeeze it in summers. Watermelon is differentiated from other fruits by the presence of lycopene, an antioxidant which lowers risk of heart disease, cancers and eye issues.
Vitamin A and C are also found inside watermelon which are well known for their strengthening effect to immune system.
Pomegranate juices are good to intake when you are suffering from a common cold or fever. The juice of pomegranate has antiviral and antibacterial properties which makes them a favorite among doctors.
Vitamin C and E is found in pomegranate juice, vitamin E is a strong immunity booster which differentiates immature T-cells.
Also read- 8+1 Best Plant Based Diet Benefits
Animal Origin Foods
Oysters are greatly known for their anti-viral defense mechanism. These composed of zinc which improves the functioning and overall growth of cells, the white blood cells which are soldiers for the immune defense get strengthen by zinc intake.
Shellfish of some types are known to contain zinc quantities which directly promotes the growth of the white blood cells (WBC) for the immune defense. These are low caloric and also have antioxidant properties.
Chicken soup fulfills all the essential nutritional requirements of the body like vitamin A, C, magnesium, phosphorus, antioxidant properties, etc. The protein from the chicken soup will build the antibodies by amino acid production to take down infectious bodily conditions.
Eggs are very nutritious and a daily diet food of bodybuilders, athletes, and sports persons because they know the importance of this food.
They are packed with protein, iron, Vitamin A, B-12 and selenium these all contribute to step up the strength of immune system.
Fish lovers will be happy to hear that salmon are rich in omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory in action, these omega-3 fatty acids are very well in regulating the functions of immune cells, these optimize the functioning of WBC’s also called B-cells.
For the proper functioning of the digestive system and gut, fitness bone broth is the choice. The glycosaminoglycans found in bone broth are important for the regeneration of intestinal linings hence improving gut health.
Numerous amino acids are filled in bone broth like arginine which supports the immune system in performing its functions and activities.
Tuna is a good Vitamin D source, which is for the betterment of immune system functions and supports the body to produce immune responses.
As WebMD says tuna is also composed of vitamin B12 which is good for red blood cell generation and prevents the causes of anemia.
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Frequently Asked Questions
How can I boost my immune system fast?
It’s not a one-day task to do so, but yes you can do it.
As the immune system is inside your body you have to give it essential and specific nutrition by maintaining your diet the way it can benefit your immune system.
List of some foods you can try-
How can I boost my immune system in 24 hours?
You can spike a little boost up to the immune system by eating right. What do I mean by eating right?
You have to include the foods that are scientifically proven to boost up your immunity.
Some of these food ideas include-
How can I boost my immune system in 10 days?
It’s not that difficult to boost up the immune system as you think it to be. You can easily boost it up within few weeks by cutting of the bad lifestyle and addition of good meal plans and foods to your diet.
Some scientifically proven foods to boost immunity are-
Red Bell Peppers
How can I naturally boost my immune system?
The immune system can be boosted up by natural treatments like eating right itself is a natural remedy to the normal or weaker immune systems.
Some foods you have to include in your diet are-
The best way to boost the immune system naturally is by adopting good nutritional habits, these include adding known foods that influence the functionality and growth of the immune system.
The article covers the foods from the plant origin eg- ginger, broccoli, turmeric, etc., and from the animal origin like- chicken soup, tuna, bone broth, etc. All of the foods discussed are scientifically proven to boost immunity power.
However if you have any disorder of immune system consider a doctor’s advice.