With the cold weather stepping in – and even without it – it is essential for an individual to maintain a healthy and working immune system. However, the question is, how will you do it?
Well, to ensure that your immune system remains healthy and works towards the best of its capabilities, you need to consume some healthy, nutritious foods. Wondering what these foods are? We have a few listed for you below.
What are the 10 Best Immune-Boosting Foods in Your Diet?
Here are 10 of the best immune-boosting foods you must incorporate in your diet:
1. Citrus Foods
Many might believe that the citrusy flavor of some fruits may become a cause of a sore throat or catching a cold. However, this is certainly not the case, and in fact, consuming citrus fruits like oranges, tangerines, grapefruits, lemons, lime, etc, is often recommended when sick and on regular days as well.
This is because citrus fruits are high in vitamin C, which helps boost your white blood cells. The white blood cells are the defenders of the body and, hence, help strengthen your immune system.
Many of us probably were scolded as kids to finish our greens. However, while we did throw a tantrum, it was about time we started incorporating the right greens into our lives. The major one happens to be Broccoli, which comes packed with vitamins and minerals. So, with the vitamins A, C, and E, along with the richness of fiber and other antioxidants, it is one of the most fulfilling and immune-boosting vegetables you can put on your plate.
A recipe calls for two cloves of garlic. You will put 4, right? This is because we all love some additional garlic in our food because of how effortlessly it helps enhance taste. However, do you know that garlic is also used for medicinal purposes?
Historical evidence suggests that early civilizations recognized the value of garlic when it comes to fighting infections. This particular food component is now widely regarded for its immune-boosting properties because of the heavy concentration of its sulfur-containing compounds.
4. Protein-Rich Foods
When it comes to boosting the immune system, the next food item on our list is protein-rich foods. The protein is a structural nutrient component that helps build antibodies and immunoglobins in the body, which together help defend the immune system. Hence, any form of protein you consume, whether it is through poultry or beans, will help boost your immunity and stimulate the production of more antibodies in the body.
Everyone loves yogurt – unless you are lactose intolerant, of course – and it is one aspect of the food chain people love to devour. However, while it is delicious, yogurt is also one healthy way to boost your immune system superpower. This is because this food component is enriched with beneficial microorganisms and vitamin D, which helps boost the immune system and aids and prevents many diseases.
6. Green Tea
If you are trying to cut back on tea or coffee but still crave that hot wholesomeness in a mug, try switching to green tea. This particular drinking agent contains a small amount of caffeine as well as immune-boosting properties.
So, not only will green tea help you achieve that caffeine fix, which would keep you going for the day, but it will also help strengthen your immune system, ensuring that your body works efficiently and protects itself from all diseases.
7. Fish Oils and Olive Oils
When thinking of immune-boosting foods, fish oils, and olive oils may not even cross your mind. However, these two components are one the best ways to strengthen your immune system, and that too easily.
Fishes like salmon, mackerel, and tuna are high in Omega 3 fatty acids, which help increase the white blood cell activity in the body, ultimately fighting infections. Hence, with this superpower, these fats can help strengthen the immune system and reduce inflammation, all while playing wonders when it comes to offering benefits to your heart and brain.
Olive Oil, on the other hand, is another significant aspect to help boost your immunity. This superfood is a crucial component of the Mediterranean diet because of the many advantages it comes with. Not only is olive oil a healthy fat great for your heart and brain, but it also works as an excellent anti-inflammatory in your body, which helps strengthen your immunity.
8. Kiwifruit (Kiwi)
Quite less popular in some of the Eastern world countries, the Kiwi is one fruit that the West loves. This particular fruit is a rich source of nutrients as it contains essential elements like folate, potassium, and vitamins C and K. The Vitamin C in the kiwis helps power the white blood cells, which enables them to fight any infection entering your body effortlessly and hence, along with other nutritional components, keeps your body functioning correctly.
9. Red-Bell Pepper
The pepper family looks pretty cute sitting on the shelf at your nearest grocery store. However, admiring its beauty and how vibrant the colors are from afar is not enough. Instead, on your next grocery trip, make sure to put some of the Red Bell peppers in your basket. Why si?
Well, this is because the Red Pepper is an excellent source of vitamin C and Beta-Carotene. So, vitamin C will help boost the immune system and maintain healthy skin, while beta carotene will convert into vitamin A, which will sharpen your eyes and help make your skin glow, too.
Ending this list with something sweet, and what healthier option would it be in this category if not berries? There is a variety of these small, nutrient-rich, sweet and sour fruits present, like blackberries, strawberries, blueberries, etc. However, apart from its wide variety, it also contains nutritional components abundantly, which help boost your immune system. So, make sure to add these delicious fruits to your everyday diet and boost your immunity.
Ensuring that you have a healthy working body that can easily fight off any infection or disease is essential to keep running in the race of life. So, what better way would be to do this than by consuming healthy foods? We hope this list of the best immune-boosting foods was helpful for you.