A robust immune system keeps a person healthy by fighting off harmful pathogens. The food you consume determines your overall health. By incorporating few specific foods to the diet plan you can boost your immune system.
Getting nutrients from foods is always better than taking supplement pills for the same. Moreover, it would ensure better absorption of nutrients by the body. Dive in & explore 21 superfoods that boost the immune system !
What are the best immunity boosting foods?
Good immune system depends on a balanced healthy diet over a period of time as Rome was not built in a day. Some lifestyle practices – good diet, sleep and regular exercises would better prepare you against diseases.
If you’re in a quest to build resilience against cold or infections in the body, you should step out to the nearest grocery. And include following list of foods to your diet plan that may help to boost the immune system:
1. Citrus fruits
Fruits rich in Vitamin C improve your immune system by increasing the production of white blood cells that fight infections. It may help in faster recovery from common cold, but there is no evidence yet that proof it’s effective against COVID-19.
There is a great variety of citrus fruits available that may help you to get the daily recommended amount of vitamin C. Some in demand citrus fruits include: lemons, grapefruit, oranges, limes, clementines, tangerines and Indian gooseberries
2. White Mushroom
Mushrooms contain low calories that have positive health promoting effects on your heart health. They are also rich source of bioactive compounds that may improve your digestion & prevent cancer.
White mushrooms are good source of vitamin B12, vitamin D and Glutathione, an antioxidant. Furthermore, they are also carry oligopeptide and dietary fibers that prevent uncontrolled body weight gain.
3. Green Tea
Green tea is packed an powerful antioxidants called flavonoids and epigallocatechin gallate (EGCG). Flavonoids may reduce the chances of catching cold. Moreover, a study found EGCG is effective in strengthening the immune system.
The green tea leaves contains a range of healthy bioactive compounds that make it wholesome and hydrating beverage. It is also a great source of the amino acid L-theanine which may increase germ-fighting compounds in your T cells.
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4. Turmeric
The ancient Ayurvedic texts mentioned the use of this bright yellow spice to treat infections. Turmeric has been used as a basic ingredient in many Indian curries for many centuries. Its anti-inflammatory may treat both osteoarthritis and rheumatoid arthritis.
As per a study high concentrations of curcumin in turmeric is a potent pain-killer and immune booster. Turmeric not only reduces your chances of catching a flu but also reduce symptoms of bloating, upset stomach, heartburn and exercise-induced muscle damage.
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5. Broccoli
Broccoli is packed with vitamin A, vitamin C, vitamin E, dietary fibers and many other antioxidants. In order to ensure that these nutrients are intact, cook it as little as possible. Steaming is best way to cook to make full use of nutrients.
Broccoli are rich source of antioxidants called sulforaphane that neutralize free radicals and toxins. It contain various bioactive compounds that may modulate metabolic processes and have positive effect on your immune response.
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6. Ginger
Ginger is one of the most common used herbs in many Indian kitchen in variety of dishes and desserts. As per Ayurvedic texts, ginger can be used to treat cold symptoms due to its warming effects.
Ginger contain a phytochemical called Gingerol that has powerful anti-inflammatory effects. It reduces sore throat, chronic pain and nausea. Gingerols are effective in preventing oral infections.
7. Garlic
Garlic has many anti-inflammatory properties that improve your body immunity. This kitchen ingredient not only adds flavors to your food but also can fight various skin infections caused by bacteria, viruses, and fungi.
Garlic and Ginger have been used traditionally as a home remedy for the prevention of colds in many Indian households. Moreover, a study also show garlic supplement called allicin that reduce the risk of getting a cold.
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8. Sweet potatoes
Sweet potatoes are rich source of beta carotene, a powerful antioxidant which converts into vitamin A. It not only makes our skin healthy but also give protection against free radicals and skin damage from ultraviolet (UV) rays.
A study suggest anthocyanin in sweet potatoes have anti–cancer properties that inhibit the growth of gastric and breast cancers. In addition, they are also rich in soluble fibers that relieve constipation and improve digestion.
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9. Spinach
Spinach are immensely rich in carotenoids, vitamin C, vitamin E vitamin K, folic acid, iron, calcium, potassium and magnesium. Consume spinach raw or lightly cooked to get the most of its nutrients that might get lost otherwise.
Spinach contain good amount of beta carotene that may improve your infection-fighting potential and overall immune systems. Adding spinach to your diet may benefit eye vision and avert the risk anemia due to iron deficiency.
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10. Yogurt
Yogurt is a natural probiotic which helps in the growth of good bacteria in your body. Different studies suggest that yoghurt has anti-carcinogenic properties that protect the body from colon, bladder and breast cancer.
The live and active culture yogurt may stimulate your immune system against various infections and diseases. Moreover, it is also effective in curing respiratory issues like common cold, cough, sore throat, nasal congestion etc.
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11. Almonds
Almonds are full of nutrients, including rich in vitamin E, monounsaturated fats, protein fibers and numerous micronutrients such as manganese, magnesium etc. These powerful antioxidant makes your immune system stronger.
Furthermore, these antioxidants can protect your cells from any oxidative damage that is a main factor behind aging, inflammation and several other diseases. Using hair products with almond oil may help prevent dandruff & hair loss.
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12. Sunflower seeds
The nutty taste of sunflower seeds can make a flavor addition to your meal. These seeds are rich in vitamin B6, vitamin E, phosphorous and magnesium that may enhance your immunity and infection fighting power.
Sunflower seeds are also high in selenium that play a critical role in metabolism and thyroid function. Selenium vitamin reduces inflammation, fight off free radicals and protect your body from oxidative stress.
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13. Red bell peppers
Red bell peppers contain good amount of vitamin A, vitamin C, vitamin E, vitamin K1, vitamin B12 and potassium. As per a study stir-frying and roasting can preserve the nutrient content of red bell peppers better.
This super immunity boosting food also contain Beta carotene, that converts into vitamin A. For good eye vision and healthy skin our Vitamin A is needed. It also contain lycopene that may prevent prostate cancer.
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14. Papaya
It’s easy to find at any supermarket or grocery store. You’ll get a lot of nutrients that protect your body from damage. It contain micronutrients like Potassium, magnesium, and folate are beneficial to your overall wellbeing and immunity.
Papaya fruit is a powerhouse of vitamins and antioxidants that fight various bacterial and viral illnesses. These nutrients may reduce harmful free radicals & oxidative stress. It contains papain, an enzyme that has strong anti-inflammatory effects.
Also Read : Top 12 Amazing Health Benefits of Papaya
15. Kiwi
kiwis fruit contain many essential nutrients, including Vitamin C, Vitamin K, folate and potassium. Moreover, these dietary nutrients along with fiber provide a variety of health benefits and keep the your body functioning to work efficiently.
Vitamin C raises the number of white blood cells to fight infection & may cure common cold symptoms. Thus intake of kiwi improves your immune system. Its tart taste & low calorie count make it a delicious and healthy option for snacks.
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16. Blueberries
Blueberries are another good source of antioxidants and vitamins C and K which protect body from free radicals. These berries also slow down aging due to collagen, a protein that make your skin chubby and protect it from any damage.
Blueberries get its blue pigment from anthocyanin, a flavonoid that can help boost up one’s immune system. A study has found that flavonoids play a major role in building immunity against any respiratory tract’s infection & common cold.
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17. Dark chocolate
Dark chocolate contain antioxidant like flavanols, polyphenols and theobromine. These antioxidants may help to boost up your immune system, protect the body’s cells from free radicals and oxidative damage.
Cocoa have positive effect on some cells that produce antibodies in the body to fight off pathogens & diseases. It is highly advisable to eat dark chocolate reasonably as they are high in calories and saturated fats.
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18. Watermelon
Watermelon are naturally full of a ton of essential nutrients, including vitamin A, vitamin B6, vitamin C, and the antioxidant called glutathione. This help in the production of antibodies, fighting infections & regulating infections.
Its medicinal properties helps to heal the wounds faster by increasing the production of collagen in the body. Besides this, the other antioxidants like potassium, sodium etc. also shield the cells from the effect of free radicals.
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19. Pomegranate
Pomegranates are loaded with vitamin A, vitamin C, Vitamin K and phytonutrients like flavonoids and punicalagins The anti-inflammatory effects of these nutrients can fight free radicals and reduce chronic inflammations.
The potassium, folic acids and dietary nitrates of this colorful fruit help to boost your stamina and endurance power. Moreover, drinking juice before exercise can incredibly improve the blood flow but also delays the onset of tiredness.
Also Read : 9 Incredible Health Benefits of Pomegranate
20. Chicken Breast
Chicken breast soup may help lower inflammation, which could improve symptoms of a cold, flu and other common respiratory infections. It is high in vitamin B-6, vitamin B12, tryptophan, choline, zinc, iron and copper.
The protein and calcium rich chicken breast may to help to keep your bones strong and healthy. It may also increase your satiety level and control craving for eating more. Thus, adding chicken to your diet would prevent overeating.
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21. Shellfish
The word ‘shellfish’ is referred to group of aquatic invertebrate animals like shrimp, oysters, crab, lobster, clam etc. They are rich in minerals like zinc that may fasten wound healing and makes your immunity stronger.
Shellfish are loaded with vitamins including vitamin A, Vitamin B3, vitamin B6 and vitamin B12. Furthermore, they also contain a micronutrient called selenium that crucial for cognitive and immune function.
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Conclusion
Balanced Diet is critical to boost your immune system, improve bodily processes and the ability to fight off infections. However, there is no research yet that supports the use of any supplement to protect against COVID-19.
Healthy lifestyle changing like regular exercise, proper sleep and good diet would make you stronger.
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FAQs related to Immunity Boosting Foods
Which foods boost the immune system?
Top 7 Immunity boosting foods include : 1. Spinach 2. Mushroom, 3. Green Tea, 4. Turmeric, 5. Broccoli, 6. Ginger, 7. Chicken Breast
Can I take dietary supplements instead of eating fruits and vegetables ?
It is always better to get vitamins and minerals from food than taking supplements in pill form. As the name itself suggest dietary supplements aren’t meant to replace your food, rather to supplement any nutrient you’re actually lacking.
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