Which Foods Can Strengthen Your Immune System?

A stronger immunity is vital to your normal health and overall well-being. While there are not any particular foods that could guarantee you strong immunity, a wholesome, nutritious eating regimen can promote good immune function.

To find such foods, give this article a read.

Highlights

• Citrus fruits including – lemon, grapes, and oranges increase your immunity.
• The immune system can be made stronger by eating berries, such as – strawberries, cranberries, and blueberries.
• Garlic and ginger can boost immunity by increasing the production of immune cells.

1.  Does citrus fruit boost immunity?

Citrus fruits are known for improving immune health and overall well-being. These fruits — especially oranges, lemons, grapes, and limes contain Vitamin C in abundance. This nutrient helps promote healthy cell functioning.

• Body inflammation: The antioxidant properties of citrus fruits can help fight free radicals. This reduces the risk of free radical damage. This alleviates body inflammation.
• Body infections: Citrus fruits increase the production of white blood cells, which help fight body infections, promoting stronger immunity.
• Bone health: The Vitamin A in citrus fruits increases the formation of blood vessels, which helps strengthen bones
• Skin health: Vitamin C in citrus fruits increases cellular regeneration. This helps improve the complexion and texture of your skin.
• Respiratory tract infections: Vitamin A and C in citrus fruits diminishes the frequent episodes of respiratory tract infections. This helps improve breathing.

For further details you can talk to the best nutritionist for better immunity.

2.  Do berries help your immune system?

Berries are popularly known as immune boosters. It is because they contain the highest proportion of polyphenols, as compared to other fruits. Note that polyphenol is a kind of plant antioxidant. It not only gives the berries color but also prevents the body from cellular damage.

• Digestive health: Berries provide beneficial gut bacteria, which reduces the likelihood of digestive infections, promoting digestive health.
• Cancer: Berries, — particularly blueberries, blackberries, and strawberries provide important chemical compounds, which reduce abnormal cell division or growth. This reduces the risk of developing cancer.

3. Does garlic and onion boost immunity?

The flavorful bulbs on the top of the garlic plant are rich with nutritious compounds called allicin and alliinase. Both these compounds strengthen the immune system in various ways:

• Stimulates immune cells: Garlic strengthens your weak immune system by increasing immune cells. These cells particularly include – macrophages, lymphocytes, and natural killer cells.
• Cease microorganism’s growth: Garlic antimicrobial and antibiotic properties help diminish the onset of cold and flu symptoms. It also helps cease the growth of viruses, bacteria, and other harmful microorganisms.
• Diminish fatigue: The body loses its potential to combat infections when fatigued. Garlic reduces stress by stimulating your adrenal to produce more stress hormones, which decreases the levels of stress.

4. Does ginger boost immunity?

Ginger has been a vital food used for Ayurvedic drug treatments and several domestic remedies for hundreds of years now. Ginger can help you fight seasonal allergies and minor illnesses, which helps boost immunity. It can also reduce the symptoms of animal and mold allergies. A few other benefits of this vegetable to your immune health include:

• Immunity booster: The healing power of ginger lies in the compound namely Gingerol. It helps enable the immune function to work properly by providing anti-inflammatory effects.
• Chronic illness: Ginger provides antibacterial, antiviral, and anti-inflammatory properties, which makes it a good immunity booster that helps provide remedies for numerous illnesses.

You can improve ginger intake by adding it to your meals, — like soups, noodles, pickles, biryanis, non-veg dishes, pulses, and even juices.

5. Does yogurt boost immunity?

Yogurt is also an excellent source of various vitamins and minerals that help improve immune function. These nutrients include — riboflavin, zinc, pantothenic acid, selenium, and magnesium.

• Produces immune cells: Yogurt provides important nutrients – especially selenium and magnesium. These nutrients play an important part in the production of immune cells. These cells aid in reducing the harmful effects of certain microorganisms in your body.
• Gut health: Yogurt is a probiotic, which helps provide healthy bacteria to your digestive system. These bacteria also decrease the risk of developing stomach infections.

6. What nuts are good for the immune system?

Nuts have earned their place as a key food within healthy eating patterns. Factually speaking, these nutrient-dense foods are part and parcel of a healthy diet plan. Nuts can help support a healthy immune system.

• Important nutrients: Nuts are a good source of plant-based protein. They also give soluble and insoluble fibers, which regulate digestion. They are enriched with beneficial antioxidants and important nutrients. These include – zinc, calcium, copper, iron, selenium, and vitamins. All these nutrients promote the healthy functioning of your body.
• Reduce inflammation: Nuts are rich in anti-inflammatory compounds, which can help reduce inflammation in your body. Reduced inflammation leads to improved health and low risks of developing underlying health conditions.

7. Can green tea boost the immune system?

Green tea is a great immune booster, as it strengthens your immune system because by providing essential compounds. Green tea provides protection against damage caused by oxidative stress. It does so by providing a large amount of free radicals and antioxidants.

• Protects cells: Green tea decreases the risk of cellular damage by supplying an abundant quantity of antioxidants, particularly Epigallocatechin (EGCC).
• Help lose weight: Green tea also contains catechin compounds. Various research studies claim that this compound is linked with weight loss. This nutrient also helps maintain normal blood sugar levels.

A research study conducted in 2018 also claims that this hot beverage can potentially increase the “regulatory T cells” in your body. It is essential to pinpoint the fact that these cells reduce the chances of autoimmune diseases.

However, it is always recommended to drink this hot beverage in a moderate amount to reduce its side effects on your health. You can also consult a nutritionist to plan a healthy diet pattern, including a moderate amount of green tea.

8. Is turmeric good for the immune system?

Medical literature believes that turmeric is highly beneficial for your immune health. It is because of the various benefits it provides to your body – some of which might include:

• Reduces cold symptoms: Turmeric has been used for reducing the symptoms of cold and flu for a long time. It is because of its anti-inflammatory properties that strengthens your immune function, reducing nasal congestion, and respiratory inflammation.
• Increase antibody responses: Various research studies in the medical literature suggest that turmeric is capable enough to activate T and B cells. Besides these, this natural herb can also stimulate the production of macrophages, neutrophils, and dendritic cells. All these cells can help increase antibody responses in your body.

Conclusion

Good immune health can help promote good quality of life. It may be boosted by eating a wholesome weight loss plan, consisting of foods – like fruits, veggies, grains, and legumes. Beverages made from herbal herbs also can regulate immune health. However, it is better to consult a nutritionist to devise an accurate weight loss plan per your overall health condition.

FAQs

1.   Which vegetables boost immunity?

It is believed that green leafy vegetables, including – kale, lettuce, and spinach are good immune boosters. Besides, root vegetables, – such as potatoes and yam can also help promote your immune health.

2.   How do you fix a weak immune system?

To decrease symptoms of fatigue and weakness, eat a healthy diet, including – fruits, vegetables, and other natural foods. Apart from this, regular intake of nutrient supplements and exercise can reduce poor immune health.