What we eat in a day plays a vital role in the way our immune system functions. A well-balanced and nutritional diet can reduce the threats of diseases and strengthens immune function. On the other hand, a deficiency of nutrients essential for boosting immunity can cause many health hazards. Therefore, all of us need to consume foods that boost our immunity system.
In this article, you will find the details of different immune-boosting foods. You must include these in your daily diet to get the best results.
Citrus fruits like oranges, grapefruits, tangerine, kiwi, lemon, lime, etc. are high in Vitamin C. Vitamin C helps our immune system produce lots of white blood cells. White blood cells allow us to fight against infections or diseases. So, we need to increase our intake of Vitamin C regularly. Another important thing to remember is that our body can neither produce nor store Vitamin C. Therefore, we need to make sure to take food rich in Vitamin C daily.
Green leafy vegetables are the best immunity booster vegetables. They are rich in Vitamin C, Vitamin A, and Vitamin K. Also, they are a good source of beta carotene and fiber. Besides, they are the best source of folate. All of these nutrients strengthen our immune system. Some of the green leafy vegetables we can add to our daily diet are spinach, kale, lettuce, collard greens, etc. You can eat either boil these vegetables or sauté them to add them to your diet.
Nuts are a good source of plant-based proteins and fibers. Besides, they are rich in Vitamin E and Vitamin B6. Also, you can find many other nutrients like magnesium, copper, zinc, and iron in them. They are known to be the best antioxidants. Thus, they contribute a lot toward keeping our immunity system strong. They keep us fit, energetic, and healthy. Therefore, they are one of the best foods that boost the immunity system. We must eat nuts like cashew, almond, pistachio, walnuts, etc.
Fish is one of the best immunity-boosting foods. They are the best source of Omega-3 fatty acids and Vitamin D. Besides, you can get many other nutrients like zinc, iodine, iron, magnesium, and potassium from fish. Therefore, taking fish regularly can undoubtedly boost our immune system. For the best results, you can take fish like tuna, sardines, salmon, etc.
Yogurt is another healthy food that can do wonders for your overall health. It is a good source of various Vitamins and minerals that help in producing immune cells. Therefore, it is said to be beneficial in strengthening the immune system even for elderly people. Thus, yogurt is one of the best immune-boosting foods that help our body to fight against diseases. Have either You can have either the plain yogurt or the flavored ones. The best way to have them is with fruits and a spoonful of honey on top.
Green tea is the best source of powerful antioxidants. Epigallocatechin gallate or EGCG is one of the best antioxidants that help in fighting against many diseases. Green tea is rich in EGCG. So, overall, green tea is one of the best immunity-boosting foods. Besides, green tea is also the best source of l-Theanine (l-THE) which is an amino acid that helps in improving our cognitive and mental development.
Berries are also highly rich in antioxidants and other nutrients like vitamins and minerals. Besides, blueberries are the best source of flavonoids that strengthen our immunity system by minimizing cell damage. Flavonoids are also said to be effective in acting as anti-cancer agents. Therefore, berries like blueberries, elderberries, acai berries, etc. help our body fight against germs, bacteria, and diseases.
Broccoli is one of the best immunity booster vegetables. It is rich in many essential vitamins like vitamins A, C, and E. Also, it is an excellent source of many minerals and antioxidants. Therefore, it is one of the healthiest vegetables you must add to your daily diet. The best way to cook broccoli is to either steam it or boil it.
Papaya is another immunity-boosting food that is rich in Vitamin C. Moreover, it has antioxidant properties and high fiber. In fact, it is one of the best high-fiber fruits that can minimize your cholesterol level. Besides, its folic acid and beneficial enzymes like have many health benefits. Adding papaya to our daily diet helps to keep us fit, healthy, and free from diseases.
Eating foods that boost the immune system daily will minimize the risk of infections, and diseases. Besides, immunity booster vegetables and fruits can also help us in our weight loss journey. However, eating only immunity-boosting foods cannot alone fight against diseases. Exercising regularly, a healthy lifestyle, and stress-free living also play vital roles in boosting our immunity.