10 Foods That Will Boost Your Immunity

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The immune system is the body’s defense against infections and diseases.

It is a network of organs, cells and proteins fighting viruses and bacteria that cause infections and diseases. Incorporating specific foods into the diet can strengthen your immune system.

Certain foods are great for keeping your immune system strong. This means that your body has all the vitamins, minerals, and nutrients it needs to keep you healthy and safe.

Here are ten foods that help boost the immune system:

1. Garlic

Garlic has heavy concentrations of sulfur compounds like allicin. These compounds give garlic immune-boosting properties. Many traditions worldwide recognize the use of garlic in fighting common infections like colds. Garlic can be used in many cuisines; add them to your soups, stews, egg dishes, or pizza; it tastes delicious can be super beneficial for you.

garlic

2. Ginger

Have you heard of having ginger ale to combat nausea or a cup of hot ginger tea to soothe a sore throat? Ginger is very effective in reducing inflammation in the body because it contains gingerol, closely related to capsaicin. Ginger has also been seen to help treat chronic pain and lower cholesterol levels.

3. Citrus Fruits

Vitamin C is imperative for boosting your immune system. It increases the production of white blood cells, which are the main component of your immune system that fights off infections. All citrus fruits are full of vitamin C, whether you have oranges, grapefruits, lemons, or limes. Citrus fruits are also very easy to incorporate into your diet. You can enjoy the fruits or make some fresh juices.

citrus fruits

4. Yogurt

Plain yogurt with live cultures, such as Greek yogurt, is a great help to your immune system. It is also a good source of vitamin D, which is essential for protecting the body against diseases. You can add yogurt to smoothies and milkshakes or have it with cereal and granola. Many people also add yogurt as an ingredient in dishes like curries.

5. Almonds

Almonds are full of vitamin E, a powerful and essential antioxidant. They also provide you with healthy fats that your body needs, lots of magnesium, and fiber. A handful of almonds can make an immune-boosting snack. You can also add chopped almonds to your salads or desserts. If you drink a few cups of coffee a day, try to swap out your regular milk for almond milk instead.

almonds

6.  Spinach

Spinach is a superfood rich in many antioxidants, vitamins, and nutrients and boosts the immune system. Spinach is rich in flavonoids, carotenoids, vitamin C, and vitamin E. Spinach is the healthiest when it is cooked as little as possible since this allows the spinach to retain its nutrients. Add fresh spinach to your salads or make some delicious spinach dips to snack on to add spinach to your everyday diet.

7. Turmeric

Turmeric is a bright yellow spice used in lots of curries and middle-Eastern cuisine. Turmeric has natural anti-inflammatory properties and has been used to treat arthritis. Turmeric is also an immune booster and an antiviral. If you aren’t a fan of cooking complex food like curries, you can enjoy a cup of turmeric tea every day before bed to benefit from its immune-boosting properties.

turmeric

8. Poultry

Chicken soup can make you feel instantly better when you’re down with a cold. This is more than just comfort or a home remedy. Chicken soup lowers inflammation, which can help relieve the symptoms of a cold. Chicken, and other poultry like Turkey, are also rich in vitamin B6, which is important in helping the body produce new healthy red blood cells. If you’re looking to boost your immunity, try having more soups and broth.

9. Oily Fish

Fish are a great source of omega-3 fatty acids, which are essential for the proper functioning of your immune system. You can add fish like salmon, tuna, and pilchard to your diet to increase your intake of omega-3.

10. Red Bell Peppers

Vitamin C is essential for boosting your immune system, fighting off colds, and helping you keep your skin and eyes healthy. Red bell pepper gives you three times as much vitamin C compared to citrus fruit. Add stir-fried or roasted bell peppers as sides to your dinners, or mix them into your salad.

Red Bell Peppers

Final Verdict

By eating a balanced and nutritious diet, you can keep your body healthy and safe. Try these ten foods that will boost your immunity and keep you protected against colds and other infections.

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