List of foods that aid in improving your immune system

BEST FOODS TO ADD TO YOUR DIET FOR BOOSTING IMMUNE SYSTEM

The immune system in your body is the defense mechanism of your body that helps you fight against any type of harmful disease or infection caused by various types of microbes such as bacteria, viruses, protists, fungi, and so on, therefore immunity is important for you to stay healthy. These harmful pathogens can often become deadly for your body’s overall functioning and can use your body as a host to increase in number (that is, to multiply).

The immune system has to be strong enough that it can resist the entry of these harmful infection-causing pathogens into the body and hamper your physiological functioning and thus prevent the risks of developing diseases. To improve the immune system of the body, it is necessary to take in essential nutrients that will aid in boosting your immunity. Therefore, having a healthy diet that is rich in essential nutrients is necessary to protect your body from various types of infections and chronic diseases by improving your immune response system. However, many people find it difficult to have a diet that consists of all the nutrients that would be necessary for improving your immunity. This article intends to provide an entire list of all the necessary foods that you must have in your daily diet to build up a strong immune system. Read the article till the end and develop an immunity that will protect you from diseases and infections.

List of all the foods to include in your diet for better immunity:

Several healthy practices can aid in developing a strong immune system that can protect you from diseases, such as exercising regularly, getting enough sleep each day, practicing proper hygiene, and so on, but having a healthy and balanced diet comprises one of the most vital aspects of improving your immune response mechanism against harmful infections. There are various types of foods that you can include in your diet to build up a strong immune system, and while doing this make sure that you are taking in enough vitamins and minerals that would benefit both your immune system and the overall physiological mechanisms in your body. Here is a list of several types of food components that you can add to your diet to boost your immune system.

1. Bell peppers:

An important source of essential vitamins and minerals that help to strengthen your immune system is bell peppers. Bell peppers are usually available in various colors and are rich in healthy vitamins such as vitamins A and C along with essential plant-based antioxidants such as beta-carotene that help to support better skin health, keep your eyes in good condition, along with increasing your immunity.

2. Citrus fruits:

Consume citrus fruits in your diet, such as oranges, lemons, tangerines, grapefruits, and so on. These fruits are considered to be some of the greatest sources of vitamin C that help to provide resistance against developing diseases caused by infections and they also aid in reducing the chances of oxidative damage in the body, which are often responsible for causing various types of chronic illnesses. The vitamin C in citrus fruits, along with biochemical components like ascorbic acid (that often acts as a water-soluble vitamin) help to prevent the functions of disease-causing free radicals in the body and thus prevent the risks of developing different types of fatal health issues such as cardiac diseases, cancer risks, and other chronic diseases. Besides these, vitamin C in citrus fruits also improves your immunity by aiding in the proper growth and repair of cells and tissues in your body.

3. Yogurt:

Yogurt is another essential source of vitamins along with probiotics that not only help to support your immune system but also help in improving your gut health. Yogurt provides you with good bacteria that aid in digestion and improve the condition and functioning of the gut microbiome. Many healthcare professionals and experts suggest that having Greek yogurt can help improve the boost your immune response system. Moreover, yogurt can be a rich source of high-quality protein and vitamin D. Vitamin D present in yogurt helps to regulate the immune system and thus helps to protect against infections caused by various types of harmful pathogens. is thought to boost our body’s natural defenses against diseases. Add yogurt to your lunch or in breakfast with fruits or top it with healthy oats to increase the nutrient contents of the meal.

4. Broccoli:

When you are selecting green vegetables to add to your diet for better consumption of vitamins and minerals to improve your immune system, do not forget to add broccoli. Broccoli is rich in fiber along with other micronutrients such as vitamins (vitamins A, C, E, and so on) and antioxidants that are highly important for your immunity. Recent research works and in-depth studies (1 Trusted Source) are showing that having boiled broccoli (as well as steamed or microwaved) can significantly help you to boost your immune system to prevent the risks of infections and diseases.

5. Garlic and ginger:

• Garlic and ginger have been used since the ancient times for their excellent medicinal properties. These are considered as some of the most vital ingredients to prevent diseases, infections, and therefore improve the body’s overall mechanisms and boost your immunity. Garlic, though often added in dishes to enhance the taste and flavor, is filled with health benefits and its extracts help to fight infections. Moreover, studies (2 Trusted Source) are now stating that garlic has medical properties that help to prevent or at least slow down the hardening of your arteries and take good care of your heart health by reducing the risks of high blood pressure levels. Garlic also boosts your immune system as it consists of many beneficial plant-based components.
• Ginger is another essential component that you must have in your meals, especially when you have infections caused by the common cold or flu. The vital components that are present in ginger help to reduce inflammation in the body and this lowers the risks of developing sore throat and other diseases caused due to chronic inflammation. Moreover, adding ginger into your meals, or in tea can help you to get rid of sore throat, nausea, and various types of inflammatory health issues. Recent studies (3 Trusted Source, 4 Trusted Source) and sources confirm that having ginger helps to reduce the chances of chronic pain and also aids in lowering the levels of bad or LDL cholesterol (5 Trusted Source), and thus helps to keep your heart healthy, alongside boosting your immunity.

6. Spinach:

Spinach is another important green leafy vegetable that must be added to the diet to boost the immune response system. Spinach is rich in essential nutrients such as vitamin C which acts as an antioxidant and when consumed, the health extracts (vitamins like vitamin A, C, and antioxidants like beta-carotene) in spinach help you to increase the ability of the body to fight against infection-causing pathogens by strengthening your immune system. Just like broccoli, spinach too is rich in nutrients that can be still derived from it after is cooked or boiled.

7. Turmeric:

Similar to ginger and garlic, turmeric is also another ingredient and quite a vital spice that has to be added to your diet to improve your immune system. Turmeric is a common spice that has been used in Indian and Asian cooking for a long time and it is rich in medicinal properties. This spice is rich in anti-inflammatory properties and helps in treating inflammatory diseases like rheumatoid arthritis, osteoarthritis, and so on. Turmeric consists of health-beneficial ingredients such as curcumin which provides several health benefits including improving your immune system and reducing the risks of muscle damage. Studies (6 Trusted Sources) state that curcumin helps to improve the immune system with its anti-microbial and immune-booster properties.

8. Nuts:

Nuts are rich in vital minerals like zinc that help to make your immune system much stronger and help to regulate the intracellular signaling pathways of the body’s physiological system. Add different kinds of nuts to your diet such as almonds, walnuts, cashews, and pine nuts to derive zinc for better immunity.

9. Poultry:

Add poultry and chicken to your diet to get healthy protein and other essential nutrients for a better immunity boost. Have chicken breasts and turkey in your diet as they are rich sources of vitamin B6 which can support a healthy immune system through the synthesis of some of the most important immunity cells such as T-lymphocytes and interleukins. Apart from these they also aid in reducing chronic inflammatory diseases and oxidative stress.