The immune system fights off germs and controls disease, so it pays to keep it well-fed. Registered dietitians recommend a diet that includes healthy foods like fruits, vegetables, whole grains, and lean protein.
Sweet potatoes are rich in vitamin A, crucial to immune health. Broccoli is another excellent source, as is spinach and kale.
Garlic
Garlic is a potent cold- and flu fighter thanks to its sulfur content, which helps the body absorb the immune-boosting trace mineral zinc. Drizzle minced garlic over grilled vegetables or add it to soups and stews.
Orange fruits and dark leafy veggies like kale are rich in vitamin C and bolster white blood cells that fight infection and other antioxidants.
Zinc and selenium- abundant in shellfish and lean cuts of beef- boost the effectiveness of your immune system’s cellular defences. Incorporate a serving of these foods into your diet each week.
Oranges
An immunity-boosting diet focuses on whole foods, which offer important vitamins, minerals, and beneficial plant compounds like phytochemicals. This includes oranges (Citrus sinensis), a treasure trove of immune-supporting nutrients and protective phytochemicals.
A glass of 100% orange juice is packed with vitamin C, which supports the function of immune cells like natural killer cells. Vitamin C also helps protect against oxidative damage that can negatively impact immune health.
Navel oranges are an excellent source of Vitamin A, which strengthens the epithelial cells that line the mucus membranes. This promotes a strong antibacterial response and lowers the risk of respiratory infections and inflammation. Vitamin A is also essential for gene expression and the formation of white blood cells that ward off infections. A single serving of navel oranges provides more than 116% of your daily requirement of vitamin C.
Ginger
Inflammation is a natural immune response, but chronic inflammation due to stress and poor diet can suppress the body’s ability to fight infections. Ginger contains several compounds that help reduce the risk of infection, including gingerols, parasols, sesquiterpenes and zingerone.
This warming root is also a classic home remedy when you feel a cold or flu coming on. It’s said to heat the core and induce sweat, which can help clear toxins from the system.
Add ginger to your cooking and drinking routines for a healthy immunity boost with Diet & Nutrition Discount Code savings. You can make ginger tea for immunity or add it to a simple salad dressing. You could make these delicious ginger energy bites.
Broccoli
A well-balanced diet that provides your body with immune-boosting nutrients is essential for keeping your system working at its best. Unfortunately, many of our plates’ food lacks immunity-enhancing components such as antioxidants, phytochemicals and vitamins.
The cruciferous vegetable broccoli has gained attention for its anti-cancer properties, but it is also rich in vitamin C, potassium and magnesium. It contains a natural bioactive compound called sulforaphane, which activates the immune system to help fight viruses.
Broccoli sprouts are even more potent sources of this beneficial compound. They contain high levels of glucoraphanin, which is converted into sulforaphane during digestion. The result is an increase in your body’s production of antioxidants, lowering oxidative stress and reducing the inflammation associated with autoimmune diseases such as rheumatoid arthritis (RA) and inflammatory bowel disease. Try adding them to salads for a boost of flavour and nutrition.
Apples
While you probably already know that apples are a good source of Vitamin C, you might not know that the skins contain quercetin, a plant pigment flavonoid that can help boost your immune system and reduce inflammation. So make sure to eat the peels!
Kippen adds that apples provide a type of soluble fibre called pectin, which acts as a prebiotic and feeds the good bacteria in your gut. “That’s important for your immune system,” she says.
Berries are also immune-boosting powerhouses, with plenty of antioxidants and Vitamin C. She suggests enjoying them whole, blended into smoothies, or tossed on salads, all while taking advantage of your Healthy Life Voucher Code for added savings. You can also boost your immune system by consuming fermented foods like kefir, kimchi, and sauerkraut. These are rich in probiotics that can help reduce inflammation and fight off harmful bacteria. Plus, they’re delicious!
Lemons
If you’ve ever guzzled orange juice when you’re sick, you know how important vitamin C is to a healthy immune system. Lemons are another great immune-boosting food containing vitamin C and flavonoids that help fight germs.
Kippen adds that bell peppers and turmeric are other foods to include in your diet for a strong immune system, as they also have the power to boost immunity. Turmeric contains a healthful compound called curcumin with antibacterial, antiviral and antioxidant properties.
To get a good dose of vitamin C, try drinking warm lemon water or green tea with a pinch of salt once or twice a day. You can even mix it with chia seeds for an extra kick of protein and fibre. Lemons are an excellent source of limonene and naringenin, two citric flavonoids that help the body resist diseases.
Eggs
Eggs are rich in protein, vitamin D and other essential nutrients that boost immunity. They are also great to eat when you have flu or any other infection, as they help in muscle building and recovery.
Moreover, eggs are rich in selenium, which protects against the immune-suppressing effects of stress. According to a dietitian at Apollo Spectra Delhi, they are one of the best foods to strengthen your immune system.
A well-balanced diet with various healthy foods can significantly impact the immune system. You must also include regular exercise, a good sleeping pattern and manage stress to keep the immune system healthy. It’s also important to avoid certain foods that may suppress the immune system, such as processed and refined foods. Immune-boosting foods, such as berries, oily fish and turmeric, are good to incorporate into your diet.
Salmon
The immune system is the body’s gatekeeper against harmful bacteria, viruses and parasites that want to enter our cells to cause illness. Certain nutrients support healthy immune function. The best way to get those nutrients is by eating a balanced diet of fruits, vegetables, whole grains, seafood, fatty fish, lean meats, low-fat dairy, nuts, and seeds.
Salmon is rich in Omega-3 fatty acids and antioxidants that boost immunity. It also contains selenium, complex B vitamins and vitamin D.
Leafy greens are packed with vitamins A and C, which are key for boosting the immune system. Try kale, spinach or collards mixed with a protein like chicken or eggs for a delicious and nutritious meal.
Sweet Potatoes
While genetics play a role in how your immune system works, other factors such as lifestyle and diet can also influence how well it does its job. Eating a well-balanced, plant-forward diet rich in immune-boosting nutrients is important.
Orange-fleshed sweet potatoes and other colourful vegetables and fruits, like apricots and squash, are great sources of beta-carotene. This plant pigment turns into vitamin A (important for vision). Sweet potatoes also have a good amount of soluble fibre, which feeds the healthy bacteria in our gut.
Oysters may not be the first food that comes to mind when thinking of immunity-boosting foods, but this salty delicacy is a great zinc source. Zinc is a mineral that supports the function of white blood cells, which help protect the body from viruses and bacteria.
Tomatoes
Despite the new nightshade phobia by a few reactionary doctors and celebrity nutritionists, tomatoes (Solanum lycopersicum) are a powerhouse of immune-boosting nutrients. One medium tomato packs 40% of your daily vitamin C needs. Tomatoes also contain various antioxidants, including lycopene, linked to heart health, cancer prevention and sunburn protection.
Like other carotenoids, lycopene is fat-soluble and gets the best absorption when eaten with a source of healthy fat. This includes avocado, olive oil, nuts and seeds and salmon.
Watermelon contains vitamins A and C, which boost white blood cells and help fight off infections. Mushrooms are a good source of selenium and contain riboflavin and niacin, which support antibody production. Check out Red Gold’s Better Nutrition Made Simple line of ketchup and salsa with up to 80% less sodium and more nutrient-rich tomato paste than traditional versions.
Conclusion
A strong immune system is essential for overall health and well-being. Consuming nutrient-dense foods can help boost immunity and prevent illness. The top 10 health foods for a stronger immune system include citrus fruits, berries, dark leafy greens, nuts and seeds, garlic, ginger, turmeric, green tea, yoghurt, and mushrooms. Incorporating these foods into your diet can help support a healthy immune system and promote optimal health.
