- Dec 01, 2021
As Covid-19 continues to affect our everyday lives and all of us live in the constant fear of catching the virus, we often wonder how strong is our immune system? According to researches, a strong immune system decreases the chances of getting Covid-19. So, the question arises how do you boost your immune system?
Our immune system is made of cells, organs, tissues, and proteins. All of these combined fights with pathogens which are the bacterias, viruses, and other foreign bodies that are the cause of various infections and diseases.
A healthy well-balanced diet plays a very important role in building a strong immune system. Including certain food items will certainly boost your immune system. Here is a list of 12 food items that sure will boost your immune system. Take a good read and make sure to add these to your diet.
Turmeric contains curcumin, an inflammatory compound. This compound activated the production of t-cells which are responsible for fighting with foreign bodies and viruses. This spice is also used in some of the medicines. Therefore, it a great food which will help you boost your immune system.
This fruit is known for vitamin C. A very essential vitamin when you feel like you are going to catch a cold. This food item is known to be helpful in prevention with cold and mild fever. Even though scientists are not quite sure how it works but researches have made it clear that it does work.
3. Blue Berries
Anthocyanin is a type of flavonoid found in blueberries, which contains antioxidant properties that will boost your immune system. According to a study in 2016, flavonoids are essential for the respiratory tracts in the immune defense system.
Consumption of flavonoid-rich food will decrease the chances of getting upper respiratory tract infections or the common cold.
Another food item that is very rich in vitamin C. One medium-sized tomatoes contains 16 milligrams of vitamin C. And vitamin C is considered to be a very important nutrient when it comes to a strong immune system as it is important for phagocytes and t-cells. The deficiency of this particular nutrient can easily result in a weaker immune system.
5. Sweet potatoes
Sweet potatoes contain beta carotene. It is a source of Vitamin A. This nutrient will make your skin healthy and might also prevent skin damage from UV rays. The orange color of the potato’s skin is due to this oxidant.
6. Green Tea
We have all heard the weight loss benefits of green tea. But green tea also contains flavonoids, an antioxidant with inflammatory properties that will boost your immune system. The tea also contains catechin, another antioxidant that is known to be very powerful antiviral and antibacterial and can easily fight with bacteria starting the influenza virus or common cold.
Eat your greens. Very important saying when it comes to strengthening your immune system. And spinach is a superfood packed with digestion regulating fiber and vitamin C. it also contains vitamin E, flavonoids, and carotenoids. Therefore, do not forget to add this food item in your diet as it will boost your immune system.
This goes without saying- “An apple a day keeps the doctor away”. This food item contains phytochemical antioxidants. This will boost your immune system and prevent you from chronic diseases.
If you don’t eat eggs, include them in your diet today. Egg and the egg yolk is rich in nutrients that will boost your immune system. Eggs are also very rich in vitamin D. JAMA published a study that says people who take vitamin D regularly in wintertime are less likely to catch a cold as compared to those who did not.
Water is obviously a part of everyone’s diet. But including water in this list is to you know how important it is to stay hydrated. On must drink minimum glasses of water per day. Staying hydrated helps you get rid of trapped mucus. Especially when you are sick, try drinking as much water as possible as we tend to lose more fluids when we are sick.
11.Whole grain bread
It is said 70% of the immune system lives in your gut. Therefore, a healthy gut means a healthy body. Whole-grain bread contains antioxidants that keep your gut happy and healthy. Therefore including whole-grain bread in your diet sure seems like a good idea as it will boost your immune system.
Most nuts are rich in vitamin E. Almonds particularly are very beneficial as they contain manganese, magnesium, and vitamin E. Researches has shown 50 milligrams have vitamin E This has improved the condition of smokers above 65 years.
Having a small bowl in the nuts in the morning sure is a good idea.
Including all these food items in your diet will help strengthen your immune system. Stay happy and eat healthy.