13 Foods to Boost your Immune System

Reviewed By : Michele Porter - Nutritionist

Foods That Boosts Your Immune System

People are frantically looking for ways to boost their immunity through different drugs, diets, workouts, and other methods. Superfood consumption alone won't keep you healthy. However, eating the right foods to boost your immune system in addition to helping you stay lean. 

A robust immune system prevents you from contracting various illnesses, infections, and other conditions. Immunity aids in reducing the risks associated with all health issues so that you feel strong and healthy for the rest of your life. And maintaining a strong immune system is essential; to do this, all you must do is eat a diet rich in natural foods. So, for that, take a look at the information shared below.

Immunity: What Is It?

The immune system is a network of proteins and cells that defends the body from diseases, viruses, and infections. For future disease prevention, our immunity system keeps track of every microbe that has been eliminated. Similar to how abnormalities in your immune system can cause autoimmune disorders, immunodeficiency, and allergic diseases.

The major components of the immune system are white blood cells, antibodies, bone marrow, the spleen, the thymus, and the complement system. These components continue to function to combat all illnesses and infections. Therefore, fever is regarded as the body's repair process because it kills unwanted microbes by raising the body's temperature.

Foods to Boost Your Immune System

We recognise your curiosity and desire to learn all there is to know about the foods to boost your immune system. So let's dive in and get the details about the best at-home immunity booster for health without wasting time. Include these 13 foods to boost your immune system.

1] Leafy green vegetables

Green leafy vegetables like spinach, kale, lettuce, and basil are the best foods for boosting immunity. These leafy dark green vegetables are a rich source of nutrients and antioxidants that can increase vitamin C and beta carotene levels and strengthen your immune system to defend your body and health from harmful bacteria and allergens. Green vegetables are rich in fibre, minerals, and vitamins and provide a bioactive substance that boosts gut immunity. These nutrients strengthen the ability of our immune system to combat infections. Always try to eat raw or barely cooked vegetables to preserve the nutrients. 

2] Garlic and ginger

We are all aware of the nutritional powerhouse that is ginger. Ginger is the best natural treatment for illness and infections, treating inflammation, swollen glands, the common cold, and respiratory problems. This is indeed one of the most potent foods to boost your immune system. Most importantly, it also supports healthy digestion and immunity. Both have been used as remedies for colds and coughs. Ginger increases immunity because it contains potent anti-inflammatory and antioxidant compounds. Garlic contains allicin, which reduces the likelihood of catching a cold. A daily cup of ginger tea can be beneficial as a health tonic.

3] Indian spices

Turmeric, clove, asafetida, pepper, cinnamon, and other Indian spices help to strengthen the immune system. Your system is made cleaner, and your defences are boosted. Turmeric is the best treatment for boosting immunity, says Ayurveda. Most importantly, turmeric contains curcumin, which promotes antibody production to strengthen immunity and combat diseases. Additionally, this is the most effective natural treatment for the simple wound and soreness healing. Therefore, you can undoubtedly rely on turmeric to provide the body with nutrients that will raise antibody levels.

4] Dairy product

Smoothies and yoghurt are some delectable foods that can boost your immunity. Probiotics are beneficial bacteria found in your gut that aid in digestion. Probiotics in fermented dairy products and low-fat yoghurt can strengthen your immune system and keep you healthy. These goods are also a good source of vitamins, fats, and proteins, all boosting immunity.

5] Fish and meat

All protein sources—chicken, red meat, beef, pork, poultry, and seafood—contribute to the growth and repair of our body's tissues. A steaming bowl of chicken soup is heaven on earth when you're sick with a cold. Some amino acids found in the protein of chicken aid in forming antibodies that fight infections. Zinc-rich shellfish like oysters and crabs will keep you healthy. Adding these foods to boost your immune system in your diet can be really helpful.

6] Papaya 

Everyone enjoys tropical fruits because they are so healthy. Papaya is the best vitamin C source for reducing the risk of illness and inflammation. With its abundance of potassium, vitamin C, vitamin B, and antioxidants, papaya aids in reducing immune system deficiency. Papaya is undoubtedly the best food to stay healthy and avoid bacterial infections and illnesses.

7] Green tea

A popular antioxidant and nutrient source, green tea can help to strengthen the immune system. It has gained a lot of popularity recently due to better cell functioning. To maintain better immunity in the body, you can drink green tea instead of coffee. Additionally, it supports natural infection and germ defence.

8] Kiwi

Vitamin K, vitamin C, and antioxidant-rich kiwi fruits can help boost immunity and provide protection against diseases. Kiwi fruits are also excellent treatments for cancer and other serious illnesses. Therefore, start eating kiwi fruits if you want a stronger immune system for good health.

9] Sunflower seeds

One of the best foods to boost your immune system is sunflower seeds. Sunflower seeds aid in supplying the best nutrition for the body, whether taking a break or having evening snacks. The richest source of vitamin E and antioxidants, which can aid in cell repair and strengthen immunity, is found in sunflower seeds.

10] Blueberries

One of the well-liked Superfruits that contains anthocyanin, an antioxidant with immunity-boosting properties, is blueberries. Blueberries are the best food because they support the immune system, the body's natural defence system. In addition, blueberries can lessen your risk of getting respiratory infections, the common cold, and many other illnesses.

11] Nuts

Due to their high vitamin E content, almonds are the best food for strengthening the immune system. Almonds also help the body get nutrients to fight infection and disease. It can also be a powerful remedy for the flu and the common cold. Powerful antioxidants are crucial for a robust immune system. You can get plenty of antioxidants and vitamin E from almonds, walnuts, and cashews, which will keep you healthy. Try eating some almonds to keep your health in check. They are also high in protein and fat, which maintains energy levels for longer. 

12] Miso

The nutrients in miso, a soybean paste fermented with salt and a koji starter strengthen the immune system by supplying the gut with beneficial probiotics that improve the microbiome. How does miso strengthen your body's defences? It is a "sirt" food, a meal high in "sirtuins," proteins that control metabolism and regulate cellular activity. It is thought that eating a lot will make you lose weight and live longer.

13] Broccoli 

Broccoli may be the world's most potent superfood. It is abundant in the antioxidant vitamins E and C and contains powerful phytochemicals that can bolster and arm your immune system. Lutein, a potent antioxidant, and sulforaphane, another potent antioxidant, are abundant in broccoli. It also includes some magnesium, phosphorus, zinc, and iron, among other nutrients. As little cooking as possible, or even eating it raw, will help keep its potent nutrients intact and ready to support the body's immune response.

In addition to these wonderful foods to boost your immune system, Ayurvedic medicines can help you stay healthy and strengthen your immune system. Ayurvedic medicines are a great source of antioxidants and nutrients, which can improve your overall health. Additionally, regular yoga and meditation sessions can support immune system health.

 

Bottom Line

However, we hope this thorough article has given you all the best knowledge about foods to boost your immune system. These foods provide the best nutrition for enhancing your health. Most importantly, these foods have vitamins that support your immune system naturally. Therefore, include these healthy foods in your daily meals to strengthen your immunity and ward off disease. 

Simply exercise regularly, eat nutrient-rich, fresh foods that are low in calories, and feel free to visit Foodhak, the best option to find everything in one location, where you can get all the pertinent information about health and fitness.

Also read: Improve your Gut health, Collagen Foods, Foods to Boost your Immune systems