Foods that improve your immune system

Foods that improve your immune system

A strong immune system helps to keep a person healthy. The immune system consists of organs, cells, tissues and proteins together. These carry out bodily processes that fight off pathogens, which are the viruses, bacteria and foreign bodies that cause infection or disease. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies and kill them. Incorporating specific foods into the diet may strengthen a person’s immune response.

1.Bluberries: Blueberries contain a type of flavanoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. This flavanoids play an essential role in the respiratory tract’s immune defense system.

2.Dark chocolate: Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat in moderation.

3.Turmeric: Due to the qualities of curcumin, turmeric improves a person’s immune response. Curcumin has antioxidant and anti-inflammatory effects.

4.Broccoli: Broccoli is another source of Vit-C. It also contains potent antioxidants, such as sulforaphane. It is a good choice of vegetable to eat regularly to support immune system health.

5.Sweet potatoes: Sweet potatoes are rich in beta carotene, a type of antioxidant that helps to make skin healthy and may even provide some protection against skin damage from ultraviolet rays.

6.Spinach: Spinach may boost the immune system as it contains many essential nutrients and antioxidants including –Flavanoids,Carotenoids,Vitamin-C,Vitamin-E. Vitamins C & E can help support the immune system. This flavanoids may help to prevent the common cold in otherwise healthy people.

7.Ginger: Ginger has anti-inflammatory and anti-oxidative properties that helps in preventing illness.

8.Red bell pepper:Red bell pepper contain twice as much vit-C as citrus. They are also a rich source of beta-carotene. Besides boosting your immune system, Vit-C help maintaining healthy skin. Beta carotene helps to keep eyes and skin healthy.

9.Citrus fruits: It helps to build immune system. Vitamin-C is thought to increase the production of white blood cells. These are key to fight infections. Popular citrus fruits include: Grapefruit, Oranges, Tangerines, Lemon, Limes, Clementines. Because your body doesn’t produce or store it, you need daily Vitamin-C for continued health. Almost all citrus fruits are high in vit-C.

10.Garlic: Garlic may help to lower blood pressure and slow down hardening of the arteries. Garlic’s immune boosting properties seems to come from a heavy concentration of sulphur containing compounds such as Allicin.

11. Yoghurt: Look for yoghurts that have “live and active cultures”. These cultures may stimulate your immune system to help fight diseases. Try to get plain yoghurts rather than the kinds that are pre flavoured and loaded with sugar. You can sweeten plain yoghurt yourself with healthy fruits and a drizzle of honey instead. Yoghurt can also be a great source of vitamin-D. Vit-D helps regulate the immune system and is thought to boost our body’s neutral defenses against diseases.

12.Almonds: When it comes to preventing and fighting off colds, Vitamin-E tends to take a backseat to Vitamin-C. However, Vit-E is key to a healthy immune system. It’s a fat soluble vitamin, it requires the presence of fat to be absorbed properly. Nuts such as almonds, are packed with the vitamin and also have health fat.

13.Green tea: Both green and black teas are packed with flavanoids, a type of anti-oxidant. Where green tea really excels is in its levels of epigallocatechein gallate, or EGCG, another powerful anti-oxidant. EGCG has been shown to enhance immune function. Green tea is also a good source of the aminoacid L-theanine. L-theanine may aid in the production of germ fighting compounds in your T-cells.

14.Papaya: Papaya is another fruit loaded with vit-C. You can find 224% of the daily recommended amount of vit-C in a single papaya. Papayas also have a digestive enzyme called papein that has anti-inflammatory efcets. Papaya have decent amounts of potassium, B complex vitamins and folate, all of which are beneficial to overall health.

15.Kiwi: Like papaya, kiwi fruit also has full of essential nutrients, including folate, potassium, vit-K, vit-C. Vit-C which boosts (immune) white blood cells to fight infection. kiwi’s other nutrients keep the rest of our body functioning properly.

16.Sunflower seeds: Sunflower seeds are full of nutrients, including phosphorus, magnesium and vit-B6. They are also incredibly high in Vit-E, a powerful anti-oxidant. Vit-E is important in regulating and maintaining immune system function. Other foods with high amounts of Vit-E include avocados and dark leafy greens.

17.Button mushroom: They give you the mineral selenium and vit-B complex(riboflavin & niacin), that helps you in several ways. If you are low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

18.Watermelon: Its not only refreshing. When its ripe, it also givest plenty of an anti-oxidants called glutathione. It strengthens the immune system .

19.Tomatoes: Just one medium sized tomato contain more than 16 mg of Vit-C, which is a proven fuel to body immune system. Vit-C is shown to be a vital part of the strength of the body’s phagocytes and T-cells, two major components of the immune system.