Top 15 Foods Help To Boost Your Immune System

Foods are not exactly medicines, but many have basic nutrients to keep the body in wonderful condition, which can also help to boost your immune system. They improve the body’s response to various ailments, functioning the immune system and making it more efficient.

Sometimes it prevents us from getting sick, and other times it helps to reduce the symptoms of colds, flu, and other diseases that affect us. These are some of the foods that help to boost and improve your immune system, experts recommend.

Foods Help To Boost Your Immune System

1. Garlic

It is healthy for different reasons. Formerly we used it to fight infections because it is an effective anti-bacterial, anti-viral, and anti-fungal. It lowers blood pressure and slows arteriosclerosis. The garlic’s immunological properties are due to its significant concentration of sulfur compounds such as allicin. It also prevents colds and fights fever.

2. Citrus

Since the body does not produce or store it independently, eating foods that retain it daily is necessary. Thanks to vitamin C, lemons, oranges, grapefruit, or tangerines stimulate the production of white blood cells, which is key to fighting infections. They are recommended to people, especially to prevent colds.

3. Turmeric

Turmeric is one of the essential ingredients of many curries. But this bright yellow and somewhat bitter spice has been used in many cultures as an anti-inflammatory for rheumatoid and bone arthritis treatments. Recent research has found that high concentrations of curcumin, which provides this spice its color, can help alleviate muscle damage caused by excessive exercise.

4. Ginger

It is one of the nutrients that orientals turn to when sick. It has cholesterol-fighting properties, according to recent animal studies. Fight inflammations, such as throat, and is also soothing against nausea. Its spicy aftertaste is due to gingerol, a relative of capsaicin (which causes certain peppers to sting), reducing chronic pain.

5. Broccoli

Broccoli provides numerous minerals and vitamins, among which A, C, and E stand out, as well as antioxidants and fiber. The best way to obtain all its nutrients is to cook it as little as possible or eat it raw.

6. Mushrooms

Selenium, along with the B vitamins riboflavin and niacin, is one of its essential components to improve defenses. They are also rich in polysaccharides, sugar-containing molecules that initiate an immune function.

7. Sweet Potatoes

It has abundant beta-carotene, which provides vitamin A, which is good for the skin and controls damage caused by ultraviolet rays. They have few calories and fiber in a good proportion.

8. Blueberries

It has a flavonoid compound called anthocyanin, which gives it its dark color, with antioxidant and protective properties. They are especially valuable for the defense system of the respiratory tract. One study found that people who ingested them in quantity were less likely to have respiratory infections and colds.

9. Almonds

The vitamin E they retain is key to a healthy immune system. It is a fat-soluble vitamin, so you need fat to absorb it properly. About 46 raw almonds with the skin on provide almost the full RDA of vitamin E. Almonds, walnuts, and other dried fruits have both.

10. Dark Chocolate

Its secret is theobromine, which defends white blood cells from free radicals. These are molecules that the body produces when it fails to the food we eat or when it comes into contact with impurities and contributes to developing diseases. In any case, it is not convenient to exceed the dose because it has a lot of calories and saturated fat.

11. Spinach

Although spinach has vitamin C, it is not its main property. It is especially recommended for its antioxidants and beta carotenes, which increase the ability of the immune system to fight infections. They promote cell division and repair DNA. You have to boil them very little to benefit from their advantages in the best possible way. It is not so convenient completely raw because boiling increases its vitamin A content and allows other nutrients to eliminate oxalic acid.

12. Fatty Fish

Salmon, tuna, mackerel, and other such fish are rich elements in omega-3 fatty acids that can help fight rheumatoid arthritis. This condition occurs because the immune system inexplicably attacks a healthy part of the body.

13. Watermelon

Potassium, Vitamin A, and C are its credentials as an immune function enhancer, but it also has vitamin B and glutathione that favor it.

14. Green Tea

Its flavonoid content, a type of antioxidant, is important, but what makes it truly beneficial is epigallocatechin gallate (EGCG). This even more potent antioxidant improves immune function. The fermentation process of black tea destroys a large part of it, so green, unfermented, is more convenient. It’s also a good source of the amino acid L-theanine, which contributes to producing germ-fighting components of white blood cells.

15. Wheat Germ

It is the innermost part of the grain of this cereal, and its principal values ​​are zinc and vitamins E and, especially, B6. According to several studies, the latter’s deficiency would cause a poor immune system response against diseases. Adding it to yogurt or smoothies, and even flour preparations, is a good way to improve immune function.