5 Foods That Can Boost Your Immune System

Regular consumption of various types of nutrition-rich foods containing essential vitamins and minerals can work wonder for your overall health and immune system. Foods that can enhance your immunity may include red peppers, broccoli, spinach, ginger, and citrus fruits, among others. These foods will play a vital role in preventing colds, flu, and other harmful infections.

What Is Immune System?

The immune system determines how your body protects itself from various threats emanating from the outer world. It comprises a system of cells, organs, and tissues that can figure out if some harmful virus has entered the body. In such situation, the immune system triggers the automatic and coordinated response that can cure you using your white blood cells. With a robust immunity, your body can ward off different infections and sickness without any hassle. You may invite diseases with a weak immunity. Amid the significance of immune system in your overall health, let us check the foods that can help in keeping it strong.  

5 Foods That Can Boost Immune System

Red Bell Peppers: They are one of the best sources of vitamin C. They have 3 times the amount of vitamin C that a typical orange has. They are also a vital source of beta-carotene. They play key role in enhancing your immunity, eye health, and skin health. If you consume 100 grams of bell peppers, it can offer 127 to 169 mg of vitamin C (142 to 169% of daily value).  

Broccoli: It is packed with vitamins A, C, E, essential fibre, and several key antioxidants. Broccoli is considered as one of the healthiest vegetables. In order to keep the nutrients preserved, it is ideal to cook it as little as possible or better consume it raw. According to a report in healthline, steaming the vegetable or microwaving is the perfect way to keep more nutrients.  

Citrus Fruits: Most individuals increase their intake of vitamin C when they catch a cold as it can boost your immunity. Vitamin C helps in increasing white blood cells production, an important factor to ward off infections. Several citrus fruits are loaded with vitamin C. These fruits may include grapefruit, oranges, lemons, tangerines, and limes. It is worth mentioning here that the body does not store vitamin C, therefore you need its intake regularly for improved immunity. The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.

Garlic: It has been used for medicinal purposes for ages. Garlic has been valued significantly for its infection fighting capacity since early civilizations. It can reduce hardening of arteries and individuals often rely on it to cure high blood pressure. The immunity boosting properties of garlic has come from the concentration of sulpher-containing compounds especially allicin. Garlic offers antibacterial and antiviral properties.  

Spinach: It is rich in vitamin C, several antioxidants, and beta-carotene that can boost infection-fighting capacity of your body’s immune system. Just like broccoli, spinach becomes healthier when cooked in the least possible way so that its nutrients do not get evaporated. Light cooking of the vegetable also makes it easier to absorb vitamin A and permits other key nutrients to be released from oxalic acid, an antinutrient.  

Other than the aforementioned foods, papaya, almonds, kiwi, yogurt, sunflower seeds, turmeric, and green tea are some other vital foods that can also increase your immune systems significantly.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.