10 Foods that Boost Your Immune System

Foods that boost your immune system are essential to your diet because they will keep your body protected from foreign bodies that can harm it. A lot of people look for how to boost their immune system when sick, fruits and other foods listed below can help. For those who ask, “does vitamin C boost your immune system”, yes it does, and it is a supplement to boost your immune system. If you’re wondering how to boost your immune system naturally, nutrition is the way to go. Here are 10 foods that boost your immune system.

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   Garlic

Garlic is not just that earthy spice that adds subtle flavour to some of the finest cuisines around the world, it always plays a major part in human nutrition. Garlic is a known remedy ingredient for colds and cases of flu, but this is only because garlic is one food that boosts your immune system. Contained in garlic are compounds that aid the immune system to fight germs. In garlic, alliin can be found, when garlic is chewed or crushed alliin becomes allicin which is the main active ingredient in garlic. In the body, allicin is converted to other sulphur compounds and it boosts the response of certain white blood cells to viruses. From this, it gets its medicinal properties too.

2. Citrus fruits

If you’re looking for vitamin C supplements, head over to citrus fruits, while you’re at it, boost your immune system. Vitamin C is actively present in citrus fruits. It is the go-to remedy for a cold and that can only mean one thing, it boosts your immune system. Vitamin C carries out this task by increasing the production of white blood cells, which are essential to fight diseases. The body does not store this vitamin, hence daily intake is required to maintain good health. Vitamin C can be sourced from citrus fruits such as orange, lemon, tangerine, grapefruit, lime, pineapples etc.

3. Red bell peppers

It is recorded that red bell peppers contain double the amount of vitamin c in citrus fruits, making it the vitamin C president. The same function Vitamin C in citrus fruits performs is the same thing vitamin C sourced from bell peppers performs. Red bell peppers also contain beta carotene which helps to keep the eyes and skin healthy. Incorporating red bell peppers to your stews at home will go a long way in boosting your immune system.

4. Ginger

Ginger is another key spice in most meals, however, it is more than a spice, it is a food that boosts the immune system. Ginger helps to balance the immune system and restore it to proper functioning. Ginger also enhances the protective functions of the immune system. Ginger contains anti-inflammatory properties that help with asthma and other inflammatory illnesses, antioxidant properties that fight free radicals and they activate T-cells. T-cells are an important part of the immune system.

5. Spinach

Spinach is rich in vitamin C, antioxidants and beta carotene. The vitamin C, increases the production of white blood cells, strengthening the immune system. This antioxidant packed vegetable is an ideal source of natural free radical fighters, which will aid the function of the immune system, giving it an overall boost. The beta carotene will ensure healthier eyes and skin. It has been revealed that spinach is best when it is cooked lightly. This will activate the vitamin A and retain the necessary nutrients in the plant. Other nutrients contained in spinach include flavonoids, vitamin E and carotenoids

6. Broccoli

Broccoli is another vegetable rich in vitamin C and antioxidant. Therefore, having a good amount of broccoli in your diet will ensure you experience an immune system boost because these elements will be too busy aiding the production of white blood cells and fighting free radicals. When they say to eat your greens, it’s not just for show, really eat your greens.

7. Papaya

Papaya contains vital vitamins such as Vitamins A, C and E. That is a whole load of antioxidants and immune system boosters. This will not only strengthen the immune system but your health in general. The elements found in papaya can help to cure intestinal parasites, fight cancer, helps with arthritis and the eyes too. overall papaya is an immune system booster.

8. Almonds

Almond nuts are packed with nutrients and health benefits and it is one of the best additions to a healthy diet. What if you learnt that almonds contained a compound that could strengthen your immune system? Almonds contain the almighty fat-soluble vitamin, Vitamin E. Vitamin E serves as an antioxidant and it helps to fight free radicals that could cause harm to the body. Along with this vitamin, almonds provide other healthy fats which promote good health. A half cup serving of almond seeds are said to provide nearly a 100% daily recommended intake of vitamin E.

9. Yoghurt

There are different types of yoghurt. Yoghurts that contain live and active cultures, is what you should be looking for. Its written on the label. These cultures can act as stimuli towards the immune system, strengthening it to fight diseases as they help deal with gastrointestinal diseases. Yoghurt is also a great source of vitamin D. this vitamin helps to regulate the immune system.

10. Poultry

Poultry is not just a good source of protein, and comfort chicken soup, it is also a source of vitamin B6.  Studies have shown that poultry contains up to 40 or 60% of your daily recommended intake. Vitamin B6 is important to the development of healthy new red blood cells. It is also a vital part of numerous chemical reactions in the body. Your chicken broth is also not useless, broth made from chicken bones contains gelatin, chondroitin and other more, essential for gut healing and immunity.