Healthly Food

Foods That Boost Your Immune System

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Keep in mind that no one food is a silver bullet for optimal immune system function – here we are going to tell you about some superstar foods that you should include in your meal plan to stay healthy and boost your immune system function.

Garlic:

Foods That Boost Your Immune System

According to several optimistic studies, garlic has antibacterial and antiviral properties that assist in stimulating the production of white blood cells and even act as an antioxidant in the body.

Mushrooms:

Foods That Boost Your Immune System

Yes, mushrooms can boost your immune system as it may be a potent weapon in warding off colds, flu, and other infections. Several studies show that mushroom such as shitake, reishi, and maitake have antiviral, antibacterial, and anti-tumor effects.

Vegetables:

Foods That Boost Your Immune System

Well – Carotenoids such as beta-carotene are imperatively important antioxidants that strengthen immune system function. You can consume Carotenoids through bright yellow, orange and green vegetables. The better option is to get a variety of vegetables of different colors as various types of carotenoids are thought to work together to boost the body’s immune system.

Nuts:

Foods That Boost Your Immune System

According to many dietitians, consuming nuts have lots of health benefits and can even lower the risk of chronic diseases. These proteins are packed full of vitamins and minerals and rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.

Berries:

Foods That Boost Your Immune System

Yes, these yummy foods are rich in vitamin C & contain a type of bioflavonoids, phytochemicals which may be found in fruits and vegetables & work as antioxidants and prevent injury to cells.

Yes, a cup of strawberries has as much as 100 mg of vitamin C, which is nearly as much as 1 cup of orange juice. You have to consume dark berries such as blueberries which are especially high in bioflavonoids. If you want an optimal immune system boosting effect, then you have to eat a bowl of mixed berries instead of one type.

Fish: 

Foods That Boost Your Immune System

No doubt – omega 3 fatty acids and other healthy fats are incredibly best for increasing the activity of white blood cells. Apart from it, they are imperatively important in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.

Chocolate:

Foods That Boost Your Immune System

If you are a chocolate lover, then the good news is that cocoa is an immune-boosting food. Cocoa is a concentrated antioxidant, and its powder may play a role in immune system health. According to several optimistic studies, you have to consume cocoa regularly as it may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

Yogurt:

Foods That Boost Your Immune System

When it comes to consuming yogurt, go for Greek. Yes, one serving of Greek yogurt contains as much as 30 grams of protein, which is 2 to 3 times the amount in regular yogurt and it is lower in sugar & loaded with calcium that keeps your immune system healthy.

Greek yogurt contains live and active cultures such as Lactobacillus acidophilus that may help prevent cold & other infections.

Poultry and Lean Meats:

Foods That Boost Your Immune System

You have to consume foods with high protein such as lean meats and poultry. When you’re sick, chicken soup with veggies is more than just a feel-good with a placebo effect.

Vitamins & Minerals You Need to Consume for a Healthy Immune System:

Consume these vitamins & minerals to stay healthy:

  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Vitamin D
  • Folate/folic acid
  • Iron
  • Selenium
  • Zinc

Other great sources of zinc included Oysters, nuts, fortified cereal, and beans.

Remember that you don’t consume more than the daily recommended amount of zinc in your diet. When you consume too much zinc, it can actually inhibit immune system function.

  • 11 milligrams (mg) for adult men
  • 8 milligrams (mg) for women

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