In today’s fast-paced society, it is more important to keep your immune system strong and resilient. Along with lifestyle factors including enough sleep, frequent exercise; nutrient rich foods also boosts immunity which aids to deal with day to day stress. You should nourish your body with the necessary vitamins, minerals and antioxidants to fight infections and maintain good health by adding to your regular meals. This article examines 10 nutrients that are well-known for enhancing the immune system.
1)Citrus Fruits
Citrus fruits such as oranges, lemons, grapefruits, and limes are good source of high vitamin C content. Strong antioxidants like vitamin C help encourage the development of white blood cells, which are essential to fight with infections and diseases. Citrus fruits in your diet, can boost your immunity and reduce the impact and duration of colds and the flu.
2) Berries
Strawberries, raspberries, blackberries, and blueberries are berries that are rich in flavonoids and vitamin C, which are antioxidants. By decreasing inflammation and removing toxic free radicals from the body, these elements enhance immunity. For a tasty and nourishing immune boost, add some berries to your smoothie, yogurt, or cereal for breakfast. These tiny little morsels, which range from international goji or açai to local blueberries and blackberries, are full of vitamins and nutrients that will give you the boost you need.
3) Garlic
For centuries, humans are using garlic for its medicinal benefits. In addition to providing flavor to food, garlic is helpful to enhance immunity.
In Ayurveda practices, People use garlic for managing high blood pressure because it may help slow down the artery-hardening process. Garlic has high concentration of sulfur-containing substances, called as ‘Allicin’ that possess antibacterial and anti-inflammatory properties. Regular garlic consumption can boost your body’s defenses against bacteria, viruses, other pathogens it will ultimately minimize your chances of infection.
4) Yogurt
In yogurt, Probiotics(beneficial bacteria) are present that support balance in gut biome. Our Gut or intestine contains a large variety of bacteria which help in digestion of food. Imbalance in this microbiota can lead to chronic diseases.
A saying is that “Good Gut means Good Health”; to prove it right, try to balance this microbiota by simply adding Yogurt to your diet. With its “living cultures” and vitamin D, this fermented food could improve your immune system and help against disease.
5) Broccoli
Loaded with vitamins, minerals, and antioxidants that improve immune function, broccoli is a nutritional powerhouse. Along with beta-carotene, vitamin C, and vitamin E, it also has sulforaphane, an anti-inflammatory and immune-stimulating ingredient. Broccoli in any form i.e. roasted, cooked, or steam-cooked, can strengthen your immune system.
Maintaining immunity against infections and enhancing general health depend on immune system maintenance. You can provide your body with the essential nutrients it needs to stay strong and robust by including nutrient-dense leafy green vegetables such as broccoli and spinach.
6) Spinach
Vitamin C, vitamin E, and beta-carotene are among the few of the many vitamins and minerals found in spinach. These nutrients enhance the efficiency of your immune system and shield cells form free radicals by functioning as potent antioxidants. Spinach also contains a lot of iron, which is essential for the production of hemoglobin (a protein that transfers oxygen to cell of your body).
Similar to broccoli, spinach is healthiest when cooked as little as possible to preserve its nutrients (Trusted Source). Basic cooking improves absorption of vitamin A and removes binding complex, oxalic acid with doesn’t work as nutrient to our body.
7) Almonds
A significant fat-soluble antioxidant “Phytic acid” that boosts immune system function is abundant in almonds. In addition to providing protection against oxidative stress (anti-aging benefits); vitamin E also boosts immune cell function. Being a fat-soluble vitamin, fat must exist in order for it to be completely absorb. A 1 ounce (oz) or 28m grams of almonds contain-
3.5 g fiber, 6 g protein, 14 g mono-saturated fat, 48% of the daily value vit E, 27% of the daily value of manganese, 18% of the daily value of magnesium. And some portion of vit B12 , copper and phosphorus (values form trusted source).
You should provide your body with the recommended daily quantity of this immune-stimulating nutrient by including a handful of almonds in your snack routine.
8) Turmeric
Curcumin, a bioactive substance with strong anti-inflammatory and antioxidant properties, is present in turmeric. Many studies proves that curcumin affects the immune response and enhances the activity of immune cells (natural killer cells, T cells, and B cells). Turmeric may increase your immunity and improve the flavor of your soups, stews and curries.
It also works as an anti-inflammatory to treat rheumatoid arthritis and osteoarthritis. The curcumin, which gives turmeric its unique color. Curcumin in high concentration help reduce the damage in knee muscles that cause by restless exercising (trusted research sources).
9) Green Tea
Green tea are rich in Polyphenols that have significant antioxidant and anti-inflammatory qualities. Presence of the ‘catechins’ in green tea, particularly ‘Epigallocatechin Gallate’ (EGCG), enhance the immune system. And will prevent the infection from bacteria and viruses.
To enjoy the immune-boosting effects of green tea, replace your morning coffee and mid-day tea with green tea.
10) Ginger
Traditional Ayurveda practices known to utilized ginger because of its capacity to strengthen the immune system. A bioactive substance ‘Gingerol’ is found in ginger that has antibacterial and anti-inflammatory properties. Ginger may also reduce continuous pain and could possibly have the ability to decrease cholesterol. A sore throat and inflammatory diseases may be reduced by ginger’s potential anti-inflammatory properties.
For an added immunological boost, try making ginger tea, adding fresh ginger to smoothies, or cooking.
References:
- Wikipedia.com
- Drewnowski A. Concept of a nutritious food: toward a nutrient density score. Am J Clin Nutr2005;82:721–732.
Leave a Reply