Immune System Booster
If you want to make your immune system strong and if you want to avoid winter colds and the flu. Your body (including your immune system) runs on the fuel you put into it.That's why eating well, along with several other good-for-you behaviors, is so important. Include these 21 powerful immune system booster in your meal.
1. Watermelon
Watermelon is an immune-boosting fruit. one 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamin, nutrients, and compounds like glutathione for proper immune function.
2. Citrus fruits
Most people turn to vitamin C after they have caught a cold. That’s because it help build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruit are as follows:
Grapefruit
Oranges
Tangerines
Lemons
Limes
Clementines
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in Vitamin C. with such a variety to choose from, it’s easy to add squeeze of this vitamin to any meal.
3. Sweet Potatoes
One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. These vitamin are crucial for immune function and great for your skin. Sweet potatoes are a cholesterol-free and fat-free food, so you get all the helpful, immune-boosting vitamin without the guilt. Sweet potatoes serve up a healthy portion of fiber, too.
4. Red bell peppers
If you think citrus fruit have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Beside boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin.
5. Elderberries
Elderberry is a shrub that has been used medicinally for centuries. Sambucus nigra, or black elderberry bush, is the version most commonly used to make syrup and lozenges. Extracts of elderberry have antiviral, anticancer, and anti inflammatory properties. Elderberry is also high in flavonoids. People take elderberry syrup as a remedy for colds, flu and bacterial sinus infections. The plant medicine works by reducing swelling in mucus membranes. Some studies suggest elderberry extract reduces the duration of the flu. if it works for flu infections, it may help your immune system against Coronavirus (covid-19) infection.
6. Broccoli
Broccoli is Supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on you table. The key to keeping its power intact is to cook it as little as possible or better yet, not at all.
7. Mushrooms
Eat more button mushrooms. Mushrooms are high in selenium and B vitamins like riboflavin and niacin. These minerals are vitamins are necessary for the immune system to work in tip top form. Mushrooms are also high in polysaccharrides, sugar-like molecules that boost immune function.
8. Oysters
Oysters are a nutritional powerhouse from the sea. one 3-ounce serving of pacific oysters provides 190% of the daily value of selenium, 45% of the daily value of iron, and 20% of the daily value of vitamin C, all for just 140 calories. One 3-ounce serving of Oysters contain 16 grams of high quality protein. The seafood provides zinc and vitamin A. These vitamin and minerals in oysters are critical for proper immune function.
9. Pomegranate Juice
Beneficial compounds in pomegranate extract have been found in lab studies to inhibit the growth of harmful types of bacteria including E coli O157:H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylcoccus aureus, and other organisms. There's also evidence pomegranate compounds inhibit the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis. Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system.
including Bifidobacterium and Lactobacillus.
10. Garlic
Garlic is found in almost every cuisine in the world. it adds a little
zing to food and it’s a must-have for your health. Early civilization
recognized its value in fighting infections. According to the National center
for Complementary and Integrative health. Garlic may also help lower blood
pressure and slow down hardening of the
arteries. Garlic’s immune-boosting
properties seem to come from a heavy concentration of immune-boosting
properties seem to come from a heavy concentration of sulfur-containing
compounds, such as allicin.
11. Ginger
Ginger is another ingredient many turn to after getting sick.
Ginger may help decrease inflammation, which can help reduce a sore throat and
other inflammatory illnesses. Ginger may also help decrease nausea.
While it’s used in many sweet desserts, ginger packs some
heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease
chronic pain and may posses cholesterol-lowering properties, according to
recent animal research.
12. Spinach
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune system. Similar to broccoli, Spinach is healthiest when it's cooked as little as possible so that it retain its nutrients. However, light cooking enhance it's vitamin A and allows other nutrients to be released from oxalic acid.
13. Yogurt
Look for yogurt that have”live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and drizzle of honey instead. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
14. Almond
When it comes to preventing and fighting of colds, vitamin E tends to
take a backseat to vitamin C. however, vitamin E is key to a healthy immune
system. It’s a fat-soluble vitamin. Meaning it requires the presence of fat to
be absorbed properly. Nuts, such as almonds, are packed with the vitamin and
also have healthy fats. A half-cup serving, which is about 46 whole, shelled
almonds, provides nearly 100 percent of the recommended daily amount of Vitamin
E.
15. Turmeric
You may Know turmeric as key ingredients in many curries. But
this bright yellow, bitter spice has also been used for years as an
anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows
that high concentrations of curcumin, which gives turmeric its distinctive
color, can help decrease exercise-induced muscle damage.
16. Green tea
Both green and black teas are packed with flavonoids, a type of
antioxidant. Where green tea really excels is in its level of epigallocatechin gallate,
or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune
function. The fermentation process black tea goes through destroys a lot of the
EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG
is preserved. Green tea is also a good source of the amino acid L-theanine.
L-theanine may aid in the production of germ-fighting compounds in your
T-cells.
17. Papaya
Papaya is another fruit loaded with vitamin C. You can find 224 percent
of the daily recommended amount of vitamin C in a single papaya. Papayas also
have a digestive enzyme called papain that has anti-inflammatory effects.
Papaya have decent amount of potassium, B vitamins, and folate, all of
which are beneficial to your overall health.
18. Kiwi
Like papayas, Kiwis are naturally full of a ton of essential nutrients,
including folate, potassium, vitamin k,
and vitamin C. Vitamin C boosts white blood cells to fight infection, while
kiwi’s other nutrients keep the rest of your body functioning properly.
19. Chicken Soup
When you’re
sick, chicken soup is more than just a feel-good food with a placebo effect. It
helps improve symptoms of a cold and also helps protect you from getting sick
in the first place. Poultry, such as chicken and turkey, is high in vitamin
B-6. About 3 ounces of light turkey or chicken meat contain 40 to 50 percent of
your daily recommended amount of B-6.
Vitamin B-6
is an important player in many of the chemical reations that happen in the
body. It’s also vital to the formation of new and healthy red blood cells. Stock
or both made by boiling chicken bones contains. Gelatin, chondroitin, and other
nutrients helpful for gut healing and immunity.
20. Sunflower Seed
Sunflower seeds are full of nutrients, including phosphorous, magnesium,
and vitamin B-6. They’re also incredibly high in vitamin E, a powerful
antioxidant.
Vitamin E is important in regulating and maintaining immune system
function. Other foods with high amounts of vitamin E include avocados and dark
leafy greens.
21. Shellfish
Shellfish isn’t what jumps to mind for many who are trying to boost their
immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamin and minerals,
but our bodies need it so that our immune cells can function as intended.
Varieties of shellfish that are
high in zinc include:
Crab
Clams
Lobster
mussels
