15 Foods to Boost Your Immunity

A strong immune system helps to keep a person healthy. A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:

1. Blueberries

With a sweet taste, blueberries have antioxidant properties that may boost the immune system.

They are known to contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Studies have shown that flavonoids play an essential role in the respiratory tract’s immune defense system.  Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

2. Dark Chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Salt of the Earth Celtic Sea Salt

Not only does Celtic Sea Salt taste amazing, it is loaded with beneficial minerals such as magnesium, calcium and potassium in the perfect ratio to naturally facilitate proper sodium assimilation.  Consuming a whole salt provides necessary minerals that protect the body from infections and diseases.

4. Turmeric

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.  Curcumin has antioxidant and anti-inflammatory effects.

5. Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

Long-term intake of omega-3 fatty acids is believed to reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

6. Broccoli

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

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including – flavonoids, carotenoids, vitamin C, vitamin E, Vitamins C and E can help support the immune system.  Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger

People use ginger in a variety of dishes and desserts, as well as in teas. According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.

9. Garlic

Garlic is a common home remedy for the prevention of colds and other illness. Most of the clinical studies done on garlic’s potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons. If you enjoy garlic, it doesn’t hurt to include it in your meals and it is possible that some of the health benefits seen from the extracts also translate to culinary uses.

10. Green tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

11. Yoghurt

Studies have shown that the live cultures in yogurt such as lactobacillus can protect the intestinal tract against gastrointestinal illnesses and increase resistance to immune-related diseases such as infection and even cancer. The beneficial live cultures in yogurt such as Lactobacillus acidophilus may help prevent colds and other infections or shorten their duration, although more research is needed.

12. Sunflower Seeds

Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.  In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.

13. Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

14. Oranges or kiwifruit (kiwis)

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.

15. Red Bell Pepper

For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.

The following lifestyle strategies can assist in making a person’s immune system stronger

• exercising regularly
• maintaining a healthy weight
• avoiding alcohol or drinking in moderation
• getting enough sleep
• minimizing stress
• practicing correct hand-washing and oral hygiene

Summary

Enjoying these immune-boosting foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections. That said, it is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking. Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor.