Healthy Foods that Boost the Immune System

When the immune system comes into contact with a pathogen, the immune system triggers an immune response which releases antibodies that attach to the antigens on the pathogens and kill them this is how the immune system fights and protects the body from diseases. Adding some specific food to your diet may strengthen a person’s immune system. It is important to know that no single food can boost the immune system however there are food which can provide some of the key nutrients required to boost the immune system function and overall health. The following food may help in boosting the immune system:

Natural Yoghurt

Natural yoghurt contains beneficial bacteria called probiotic which helps to keep the gut healthy. The balance of the bacteria in our gut influences many aspects of our health including our immunity. According to myfooddata.com 70% of our immune system is thought to be located in the gut and increasing the number of beneficial bacteria here strengthens our body defenses. Choose natural unsweetened yoghurt to avoid added sugar and additives.

Sweet Potatoes

Sweet potatoes contains double immune enhancing nutrients, beta-carotene and vitamin A. Vitamin A deficiency is well known to lead to an inability to fight off infections. Beta-carotene supports and protects the immune system further as an antioxidant and increases immune cell numbers and activity.

Mushrooms

Edible mushrooms is a great source of several nutrients that support immune function including beta-glucans, selenium and zinc. Mushrooms also contains a small amount of vitamin D but can provide much more higher amounts if they are exposed to sunlight or UV light before consumption, this can be achieved if they are grown outside, treated with UV by growers or simply putting them out in the sun for a few hours before use.

Tumeric

Turmeric is a yellow spice that looks like ginger but is not ginger, many people use it in cooking different type of food, it is also present in some alternative medicines. Consuming turmeric may boost your immune system as turmeric contains curcumin, a chemical compound. According to a 2017 research curcumin contains antioxidant and anti-inflammatory properties.

Almonds

Almonds are an excellent source of vitamin E that contain manganese, magnesium and fiber. A small handful or a quarter cup of almond is a healthful snack that may benefit the immune system.

Broccoli

Broccoli is another source of vitamin C, it contains antioxidants such as sulforaphane.  For these reasons it is a good choice of vegetable to eat regularly to support the immune system.

Oatmeal

Oats contains a special type of soluble fiber called bet-glucan which may stimulate the immune to help protect the body against bacterial and viral infections. According to a research bet-glucans activates certain types of white blood cells. Oats are a healthy addition to any diet, they also provide essential selenium and zinc along with several other minerals, vitamin B and fiber.

Garlic

Garlic provides mild antiviral, antibacterial and antiseptic properties. According to a study, taking garlic supplements during cold season reduces the chances of catching cold and speed up recovery in those who are infected with cold. In another study aged garlic extract was shown to stimulate proliferation of two kinds of immune cells (natural killer cells and T- cells), resulting in reduced severity of cold and flu. Crushing garlic and eating it raw or lightly cooked will retain its potency.

Spinach

Spinach may boost the immune system as it contains many essential nutrients and antioxidants that includes:

            Flavonoids

            Carotenoids

            Vitamin C

            Vitamin E.

Vitamin C and E can help support the immune system. A research suggested that flavonoids may help to prevent common cold.

Berries

Berries are an excellent sources of immune system essential vitamin C along with protective antioxidant. Vitamin C stimulate the immune system by enhancing the activity of various immune cells and functions and an antioxidant. When the immune system fights invading organism, free radicals are produced and these must be neutralized by antioxidant to prevent them from causing harm. A constant supply of vitamin C and other antioxidants is thus beneficial for a healthy immune system.