It is widely known that the immune system is one of the essential parts of your body. The stronger your immunity, the lower your risks of catching the flu, colds, or other infections. The immune system consists of tissues, cells, organs, and proteins. It has the ability to fight off pathogens that can cause infections or diseases.
Incorporating certain healthy foods into your diet can help you strengthen your immune system and boost antibodies. But what are those foods that you must include in your daily consumption? Here is a brief list of a few popular foods that may help boost your immune system.
Best Foods To Boost Immune System:
1. Citrus Fruits
One of the chief vitamins to boost the immune system is Vitamin C. Citrus fruits are a prime source of Vitamin C and help in increasing the production of white blood cells (WBCs) in the body. White blood cells are useful to fight off and kill any foreign viruses and infections in the body and strengthen up the immune system.
These fruits have a high quantity of immunity vitamins, especially Vitamin C. Popular fruits such as oranges, tangerines, grapes, lemons, limes, and clementines help you store the daily vitamins for the immune system. Dieticians recommend a daily amount of 75mg for women and 90 mg for men.
2. Ginger and Garlic
Ginger and garlic are some of the prevalent ingredients found in any and every dish made at homes and restaurants. They help add flavour to your foods and are also an excellent source of nutrition. Garlic is known to have immunity-boosting properties, thanks to the heavy concentration of sulphur-containing compounds present in it, known as allicin.
Ginger is another ingredient that is a go-to when you are sick. It has anti-inflammatory properties and can cure a sore throat, nausea, and other inflammatory diseases in the body. Ginger is also consumed to decrease chronic pain and cholesterol.
3. Yogurt
It is no secret that Yogurt is an excellent food to keep your body system healthy. A rich source of Vitamin D, the beneficial bacteria and immunity vitamins in yogurt can help fight diseases in your body by stimulating your immune system.
The presence of Vitamin D in Yogurt can help boost the body's natural defences against any diseases. It is always better to buy plain yogurt instead of flavoured. You can always drizzle some honey or sugar on it to make it taste sweeter.
4. Dark Chocolate
Who does not love dark chocolate? But did you know that the dark chocolate you enjoy can also help you boost your immune system apart from being simply delicious? Yes! Dark chocolate contains an essential antioxidant called theobromine. Free radicals in your body have the ability to damage the body cells and contribute to developing diseases in your body. Theobromine helps boost up the immune system and fight off any such free radicals.
But, it is also important to consume dark chocolate in moderation because as high as it is in antioxidants, it is equally high in saturated fats and calories.
5. Spinach
All our mothers had asked us to consume green, leafy vegetables as children. And that is why the ones who did consume it did not fall as sick as those who did not!
Spinach is one of those green and leafy vegetables that contain a high dose of essential antioxidants as well as nutrients that our bodies need to defend themselves. Some of the ingredients include flavonoids, carotenoids, Vitamin C and Vitamin E.
Vitamin C, as well as Vitamin E, is proven to be essential vitamins for the immune system. They help assist and boost the immune system and are easily found in many food items consumed daily. Similarly, flavonoids are crucial to fight off cold and flu in people who are suffering from it.
6. Almonds
Best vitamin supplements for energy, almonds are another one of the rich sources of Vitamin E. In times like today when anyone and everyone is falling sick, consuming foods that help fight diseases is crucial.
Almonds contain potent antioxidants that pose as great vitamins for energy and fight off cold and flu. Dieticians and nutritionists have also termed almonds as the key to a healthy immune system.
Nuts such as almonds also contain healthy fats, magnesium, manganese, and fiber and are highly recommended for all. Half a cup of almonds can provide almost 100% of the daily dosage of vitamins that one needs to strengthen their immune system.
Final Thoughts
Simply consuming just one or the other foods may not help you to strengthen your immunity. However, a small amount of such foods daily can help protect you and your family from all common diseases and illnesses.
Also Read, How to Boost Your Immunity Naturally?