Do you easily catch a cold? Are you suffering from chronic infections? If your answer is “yes” to any of these questions, it is a sign that you have a weak immune system. There are different aspects that can influence your immune system and make it weak. Chronic stress, poor diet (consumption of highly processed food), lack of sleep, obesity, lack of exercise are some of the factors that weaken the immunity system. So, the question is how to boost the immune system naturally? Well, there are immunity-boosting foods, which strengthen your immune power and help your body fight common illnesses such as infections, colds, flu, and fever.
What is Immune System?
The immune system is the body’s natural defence against infection and illness. It’s made up of many different parts, including:
The skin and mucous membranes that serve as barriers between your body and bacteria, viruses, fungi and parasites
White blood cells (also called leukocytes) that fight infection by destroying foreign cells
Antibodies that protect against infection by attaching themselves to invading microorganisms (germs) or toxins (poisons). Antibodies also help destroy infected cells.
10 Foods to Boost Immune System Naturally
1. Fruits Rich in Vitamin C to boost immunity system:
One of the best foods that improve your immune system is citrus fruits or fruits that are rich in vitamin C. Consuming fruits like oranges, grapefruit, lemons, and limes increase the production of white blood cells, thereby helping you fight infections, flu and avoid diseases.
2. Red Bell Peppers:
Red Bell Pepper contains more vitamin C than citrus fruits. These are also a rich source of beta-carotene, which boosts your immune system. Bell peppers also keep your skin and eyes healthy.
3. Green Leafy Vegetables:
There are many green leafy vegetables like cabbage, spinach, and broccoli that comes loaded with fiber and nutrients. These vegetables are also loaded with vitamins and antioxidants that can help in boosting the function of the immune system.
Garlic can stimulate the production of WBC in the body and can even act as an antioxidant in the body. Garlic’s immune-boosting properties are also very helpful in fighting infection and bacteria.
Spinach is also the healthiest option if you want to improve your immune system. This green vegetable comes packed with antioxidants and beta-carotene, which may increase the infection-fighting ability.
You can also have yogurt, which is a great source of vitamin D. Consuming vitamin D is the best way to regulate/ improve your immunity power so that it can defend your body against diseases.
Nuts such as almonds contain Vitamin E, a key component for a healthy immune system. Vitamin E is a fat-soluble vitamin, it requires fat to be present to be absorbed properly. Regular intake of almonds will boost your immunity power and will add to your daily quota of Vitamin E.
A faithful partner of almost every Indian curry. But are you aware of its medicinal benefits? Turmeric is famous for it’s antiseptic and anti-inflammatory qualities. In fact, the presence of curcumin in turmeric, which gives it a yellow color, is beneficial for muscle damage caused by exercise. This yellow spice is very good for rheumatism and osteoarthritis.
9. Green Tea:
Green tea has antioxidant content. One of the powerful antioxidants, epigallocatechin gallate, is specifically found in green tea. This antioxidant is responsible for enhancing the immune system. Green tea is rich in amino acid L-theanine. L-theanine is shown to induce the production of germ-fighting compounds in your T-cells.
This fruit is highly loaded with Vitamin C. You will find more than 200 percent Vitamin C in a single papaya intake. Papayas are good for gut health, they have an enzyme called papain, which helps indigestion. Papayas also have anti-inflammatory properties. This fruit is rich in potassium, vitamin B, and folate, which are beneficial for your health.
Before consuming these immune system booster foods, make sure that you wash them properly, especially during monsoon to avoid diseases. Using a Vegetable and Fruit cleaner can remove pesticides, insecticides, chemicals, and other impurities from vegetables, fruit, and meat to make them completely safe for consumption. The compact vegetable cleaner uses Ozone technology to remove impurities from food items. The best part is the smart appliance doesn’t use any consumables for producing ozone. As a result, the appliance doesn’t need any maintenance or repair.
The Bottom Line
There are many other immunity-boosting foods other than the above-mentioned names. Eating almonds, turmeric, green tea, papaya, sunflower seeds, and kiwi also play an important role in strengthening your immunity. Considering the increasing number of diseases that we are vulnerable to, it is high time to switch to a healthy diet and improve our immune system to stay safe from diseases.