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Immune boosting food

The best food for Immune system

What is the immune system?

The immune system is one of the main systems in the body that prevent oneself from getting sick. It decides what has to enter the body at which time.

It is the collection of cells, organs and tissues that prevent harmful substances  (pathogens, viruses, bacteria and other infectious bodies) to enter the body or if they get access, then cells fight against them. A strong immune system helps to keep oneself healthy.

The immune system helps to fight against diseases such as inflammation, and cancer. So, this is the reason when your immune system becomes active or healthy it prevents you from sickness, but if it is weak many diseases come to attack the body.

For instance, covid 19 is a viral disease which attacks faster on those whose immune system is weak so make sure to add immune-boosting food to your daily meal that ultimately makes you healthy.

Immune-boosting food:

How to boost the immune system quickly,

A term that is mostly used in marketing is “Superfood” which means nutrient dense. The food contains all the nutrients such as vitamins, minerals, proteins, and carbohydrates to keep the body in a healthy condition.

Our body absorbs high nutrients from the food that comes from whole or natural sources such as fruits and vegetables as compared to processed or artificial food like fast food and supplements. The main key to strengthening the immune system is to balance and healthy diet plan.

1.    Berries:

what food helps your immune system

   Berries are considered nutrient-packed food. It is packed with a lot of nutrients from vitamins to others that boost the immune system efficiently.

Blue Berries have a compound known as anthocyanin which is a type of flavonoid and has an antioxidant property that helps to boost the immune system. Flavonoids play a major role to defend the respiratory immune system.

2.    Citrus fruit:



Citrus fruit is a rich source of vitamin C also known as ascorbic acid which is a micronutrient that the body cannot produce by the body itself so, it is provided through diet to attain unconditional benefits.

It contains antioxidant that helps to keep the immune system strong by protecting them from free radicals.

It is a key component to fight against infection by increasing the production of white blood cells. The citrus fruits include orange, lemon, lime, grapefruit and tangerines etc.

The recommended level of vitamins to intake daily is:

Women should take 75 mg

Men should take 90 mg

3.    Yogurt:

Yogurt is a fermented product that contains live and active bacterial cultures, protein and vitamin D as well that helps the body to fight against infection and strengthen the immune system.

4.    Garlic:

Garlic contains many compounds such as allicin (Sulphur containing compound) that stimulate the production of cells that fight against germs and regulate the immune system. It has antimicrobial properties. It increases the production of T-cells that reduce the amount of stress-releasing compounds in the body.

5.    Ginger:

It is another compound that prevents the body from inflammation.  Ginger has antimicrobial, antioxidant and anti-inflammatory properties which help to strengthen the immune system.

6.    Green tea:

Green tea is also packed with antioxidants (flavonoids) that can boost the immune system. Green tea is rich with epigallocatechin gallate which is a powerful antioxidant. It also contains amino acid (L-theanine) that increases the production of T-cells which reduce inflammation and fight against infections.

7.    Green leafy vegetables:

Broccoli and Spinach are rich in antioxidants such as sulforaphane, vitamins and minerals like vitamins A, C, and E that help to boost the immune system. It has anti-inflammatory properties and keeps antibodies responding to toxins. It is fat soluble vitamin so consuming fat-rich food enhances the immune system.

8.    Fish:

Immune boosting food

Fish is a rich source of omega-3 fatty acid which prevents the body from attacking rheumatoid arthritis. It is a condition which occurs when the immune system is attacked.

All shellfish are not good for immunity but those which are a rich source of zinc such as oysters, crab, lobster etc. zinc is a mineral that the body cannot produce or store by itself. It is playing an important role in immune function by developing immune-boosting cells.

The recommended daily intake of zinc is  8mg for adult men and 11mg for adult women.

9.    Beans:

Beans are a good source of protein, especially glutamine. It is also a rich source of L.glutamine which is an amino acid that helps in the production of white blood cells. It in turn helps in strengthening the immune system.


For more articles, you can visit the site:

The Hub of Food and Nutrition

 

 

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