12 Foods To Boost Your Immune System And Keep The Diseases Away
A strong immune system is the core of your health.
The immune system comprises a network of cells and proteins that fight off the viruses, infections, bacteria and other foreign bodies to enter your body.
It protects you from seasonal illness, allergies, and flu.
Here are the major parts of the immune system which are helpful in fighting the infection and diseases:
- Antibodies
- Bone marrow
- White blood cells
- Lymphatic system
- Spleen
- Thymus
A healthy lifestyle is your defense against invading pathogens.
Food intake that is rich in protein, vitamins, and minerals are very essential to keep your immune strong and healthy.
1. Spinach:
Spinach plays an important role in boosting your immune system, as it is rich in Vitamin A which helps to regulate the immune system by keeping the skin and tissues of the body, healthy and free from infections.
Other sources of Vitamin A are carrots, red bell papers, apricots, etc.
2. Garlic:
Garlic is known for its property such as fighting infections. It contains a compound called allicin that prevents the body from cold and illness.
3. Citrus fruits:
Citrus fruits contain Vitamin C, which helps to protect you from infections by building up antibodies and boosting your immune system.
Fruits such as oranges, grapes, red bell pepper, tangerines, tomato, limes, and lemons.
Including foods such as cereals are healthy sources of Vitamin C helping in the production of white blood cells.
4. Berries:
Its anti-oxidant property helps in boosting the immune system.
Due to phytochemicals like Flavonoids present in it, Berries work as a defense system of your body.
5. Green tea:
Tea leaves are packed with flavonoids, a type of antioxidant that reduces the risk of cold and strengthens the immune system.
6. Broccoli:
Broccoli is another source of Vitamin A, E, C, and Minerals, with the anti-oxidant property.
It also contains fiber, which helps the immune system to fight against viruses and bacteria and keeping the respiratory system healthy.
7. Ginger:
The anti-inflammatory and anti-oxidant properties of Ginger helps in curing a sore throat, chronic pain, body inflammation, decreases cholesterol level, and other inflammatory diseases.
8. Seafood/Poultry:
All the seafood and poultry items contain zinc that helps make the immune system work effectively and helps in healing the wound quickly.
Also, Vitamin B-6 is an essential vitamin for the body; which is found in poultry items.
Vitamin B-6 helps to form red blood cells in the body and stimulating the immune system.
9. Soy Products:
Soy products are rich in protein and play a vital role in boosting immunity.
It is very helpful in healing and recovery of the body.
The soy products rich in protein are eggs, beans, and peas, meat, etc.
10. Sunflower seeds:
Sunflower seeds are packed with Vitamin E, which work as an anti-oxidant in regulating and neutralizing the immune system of the body.
Other great sources of Vitamin E are cereals, almonds, vegetable oil, dark green vegetables, etc.
11. Almonds:
Almond is also a powerful source of Vitamin E.
It prevents and fights the cold and flu back.
Almonds contain healthy fat and have a fat absorbing property.
12. Other nutrients:
Other Nutrients such as Vitamin B-6, folate, iron, etc.
also, work as prebiotic that enhances the immune system to respond back to the pathogens.
Remember that the immune system plays a vital role in your body, and having a healthy diet is the only way to boost your immunity.
Other than that, there are other lifestyle habits as well to keep your immunity enhanced throughout, and these are avoiding smoking and alcohol, continuous physical activity, less stress, maintaining hygiene, etc.
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