Eat These 8 Foods for a Healthy Immune System

We all know how important diet is when it comes to, well, pretty much everything. It’s crucial to take care of what foods we’re putting into our bodies.  As it not only affects  how well we sleep, our mental health, and our energy levels. But it can also play a big part in keeping your immune system healthy.

Your immune system play a major role in keeping you healthy and active, it not only protect you from various infections and conditions, such as colds, influenza, or the new coronavirus, but may also play a part in minimising seasonal allergy symptoms and preventing certain types of cancers. 

While still most part of the world is under total lock down, it’s important for us to know what we can do to keep safe. It's important to note that no research has been done on foods that help fight against COVID-19 specifically.

However essential nutrient deficiencies can result in a weakened immune system in general (and therefore a reduced ability to fight off an infectious disease). Here are eight expert-approved foods to stock up on during your next grocery store trip.

Citrus fruits

We all know how vital vitamin C is for our immune system.  Vitamin c not only plays an important role in anti-microbial and natural killer (NK) cells function, but Vitamin C also help to boost your immune system by  increasing the production of white blood cells in our bodies. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The  recommended daily amount for most adults is 75 mg for women and  90 mg for men. Almost all citrus fruits are high in vitamin C. With such a variety to choose from.

Popular citrus fruits include:

• grapefruit
• oranges
• clementines
• tangerines
• lemons
• limes

Red Bell Peppers

According to a 2017 study published in the National Institutes of Health  found that vitamin C contributes to immune defense by supporting a variety of cell functions and can lower the risk of respiratory infections. Red  bell peppers  contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re also a rich source of  beta carotene. This antioxidant actually boosts the activity of  phagocytes, immune cells that can “swallow” nasty bacteria. Red sweet peppers are also low in calories, so they make a great addition to any meal. You can add more of these crunchy snack raw with hummus or mixing some into your salad. 

Nuts and seeds 

We already know nuts and seeds are one of the best foods for our daily quota of plant-based protein and fats. Nuts and seeds are a great source of iron, in particular pumpkin seeds, almonds, cashew nuts, Brazil nuts, pecans, sesame seeds and walnuts.  Beside providing iron that are also rich phosphorous,  magnesium, vitamins B-6 and vitamin E, a powerful antioxidant that helps your body fight off infection. All of these help in maintaining the healthy functions of your body, and keeping you safe from disease. An average adults need about 15 mg of vitamin E each day. They're perfect as a healthy snack and can be added to salads and yogurt.

Turmeric

If you’re indian, you know how vital this spice is, in all our foods and curries. This bright yellow, bitter spice has been used for years as an anti-inflammatory in treating both  osteoarthritis  and  rheumatoid arthritis. “Curcumin", the active ingredient in turmeric, which gives turmeric its distinctive color, is antiviral, antifungal, which help keep the immune system strong and can help decrease exercise-induced muscle damage. You can mix turmeric in milk which is also considered as pain relief drink in ayurveda. Further you can add it to curries, sauces, soups, and coffee-free lattes.

Yoghurt

Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost. Yogurt can also be a great source of vitamin D which help in regulating the immune system and is thought to boost our body’s natural defences against diseases. Yoghurt is also a good source of protein, vitamin A and zinc. When you pick out yogurts, look for ones that have active and live cultures and plain low-fat or non-fat yogurt on their label. plan Greek yogurt can be a best example of both a tasty and healthy stimulation of your immune system.

Green tea

We all know this tea is famous for losing weight. However,  green and black teas  are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant has been shown to enhance immune function. it works by reducing free radicals from forming in your body, which protects your cells from damage. Green tea is also rich in L-theanine, an amino acid which have also  shown to improve immunity and immune-system function. Have a cup of green tea every day. It will help you relax, rejuvenate and stay safe!

Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and are also packed with health benefits such as lowering blood pressure and reducing risk of heart disease. Garlic's immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, such as allicin. In a study it was found that garlic may protect you against some cancers and  respiratory diseases, and can also enhance the absorption of calcium, which is good for bone health. You can add this to anything - from pasta sauce and salad dressings to soups and stir-fry dishes. I recommend swallowing a raw garlic clove for optimal benefits.

Ginger

Ginger is another ingredient many turn to after getting sick. Ayurvedic medicine has relied on ginger's ability to boost your immune system for centuries. Ginger has been shown to help fight infections, including the RSV virus and also help in reducing a sore throat and inflammatory illnesses. Ginger may help with nausea as well. It's also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste, and other unwanted materials. Wow! So many benifits. You can add more of these good stuff by soothing cup of warm ginger tea, low-sugar green juice enhanced with organic ginger root or sizzled ginger rice.

Recommend article - why immunity is necessary and how to boost immunity.

Eating a healthy balanced diet is a great way to ensure you get all the nutrients you need for good general health. These nutrients are really essential for keeping you healthy by improving your immune system. The food mentioned above can not only improve your immune system but also help you against many other diseases like cancer and many other inflammatory illnesses. If you are new to our blog and like our Information please subscribe us and follow us and you will be notified everytime when we post something new.

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