The immune system is the body's defense system against infection and disease.
It is a network of organs, cells, and proteins that fight viruses and bacteria that cause infection and disease. Including specific foods in your diet can boost your immune system.
Certain foods are great for keeping your immune system strong. This means that your body has all the vitamins, minerals, and nutrients it needs to stay healthy and safe.
Here are ten foods that can help boost your immune system:
1. Garlic
Garlic contains high concentrations of sulfur compounds such as allicin. These compounds give garlic immunity-boosting properties. Many traditions around the world acknowledge that garlic can be used to fight common infections such as colds. Garlic can be used in many dishes. Add them to your soups, stews, egg dishes, or pizzas; It is delicious and very beneficial for you.
2. Ginger
Have you ever heard of drinking ginger ale to fight nausea or a hot cup of ginger tea to relieve a sore throat? Ginger is very effective in reducing inflammation in the body because it contains gingerol, which is closely related to capsaicin. Ginger is also believed to help treat chronic pain and lower cholesterol levels.
3. Citrus fruits
Vitamin C is essential for strengthening the immune system. It increases the production of white blood cells, which are the main components of the immune system that fights infection. All citrus fruits are rich in vitamin C, be it oranges, grapefruit, lemons, or limes. Citrus fruits are also easy to incorporate into your diet. You can enjoy the fruit or make some fresh juice.
4. Yogurt
Plain yogurt that contains live bacteria, such as Greek yogurt, can help your immune system a lot. It is also a good source of vitamin D, which is essential for protecting the body from disease. You can add yogurt to smoothies and shakes, or serve it with cereal and granola. Many people also add yogurt as an ingredient to dishes such as curry.
5. Almonds
Almonds are rich in vitamin E, a powerful and essential antioxidant. They also provide you with the healthy fats, plenty of magnesium, and fiber your body needs. A handful of almonds can make an immune-boosting snack. You can also add chopped almonds to your salad or dessert. If you drink several cups of coffee a day, try swapping regular milk for almond milk.
6. Spinach
Spinach is a superfood rich in antioxidants, vitamins, and nutrients that boost the immune system. Spinach is rich in flavonoids, carotenoids, vitamin C, and vitamin E. Spinach is healthiest to cook as little as possible because it allows the spinach to retain its nutrients. Add spinach to your daily diet by adding fresh spinach to your salad or making some delicious spinach dips as a snack.
7. Turmeric
Turmeric is a bright yellow spice used in many curries and Middle Eastern cuisines. Turmeric has natural anti-inflammatory properties and has been used to treat arthritis. Turmeric is also an immune booster and antiviral. If you don't like cooking complex foods like curry, you can drink a cup of turmeric tea every day before bed to benefit from its immune-boosting properties.
8. Poultry
Drinking chicken soup when you have a cold can make you feel better immediately. It's not just comfort or home remedies. Chicken broth can reduce inflammation and help relieve cold symptoms. Other poultry like chicken and turkey are also rich in vitamin B6, which is important for helping the body produce new, healthy red blood cells. If you want to boost your immunity, try drinking plenty of soup and broth.
9. Oily fish
Fish is a great source of omega-3 fatty acids, which are essential for the proper functioning of the immune system. You can add fish like salmon, tuna, and sardines to your diet to increase your omega-3 intake.
10. Red bell peppers
Vitamin C is essential for boosting the immune system, fighting colds, and helping to keep your skin and eyes healthy. Red bell peppers contain three times more vitamin C than citrus fruits.