10 foods that boost your immune system/ immunity Leave a comment

The COVID-19 pandemic has unleashed the importance of strong immunity. Our immune system is our body’s warrior, which protects our body from germs, bacteria, pathogens, and the diseases that come with it. Strong immunity is not something innate, and it’s developed over years of proper nutrition.

The immune system also needs specific nutrients and foods for its healthy functioning. There are some magic foods that, when incorporated into a healthy balanced diet, can help in boosting immunity levels. Such foods are highly nutritious and are known as immunity boosting foods.

We understand that it’s pretty difficult and confusing to differentiate immunity boosting foods from the unending varieties of fruits and vegetables. Thus, we are to help you with the top 10 immunity boosting foods. Besides discussing top foods which increase immunity, we shall also discuss other ways wherein you can improve your immunity levels. Stay tuned with OneGreen till the end to know about foods and techniques to boost your immunity levels. 

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10 Foods Which Increase Immunity 

Our diet directly affects our immune response. Some foods stimulate the production of immunity booster cells while some others can suppress the immunity system. It’s highly essential to know the foods which are healthiest for your immunity system . So, let’s explore the top 10 immunity boosting foods.

Broccoli 

Broccoli, a greeny cruciferous vegetable, also regarded as a superfood, has low calories and loads of nutritional benefits. It contains potassium in high amounts, which promotes optimal nervous and brain functioning. It also has Vitamin C, which is essential for fighting against free radicals. Vitamin C is also an antioxidant and antihistamine, which helps relieve symptoms and discomfort of cold and flu.

Besides, broccoli is loaded with calcium and magnesium, essential for regulating blood pressure. Due to Vitamin K and calcium, broccoli helps maintain proper bone health, thus keeping diseases such as osteoporosis at bay. In addition, glucoraphanin is also present in broccoli, which detoxifies and repairs the skin. Besides, it also contains zinc, beta-carotene, and selenium, which are helpful for the body’s immune system, thus placing it among immunity boosting foods for adults.

Blueberries 

Blueberries, according to studies, are among the top immunity boosting foods. They are stuffed with high amounts of flavonoid, i.e., anthocyanin, known for its antioxidant properties. Antioxidants play a pivotal role in boosting memory brain functioning and reducing the chances of Alzheimer’s disease.

Flavonoids are responsible for promoting healthy functioning and protecting the respiratory tract. Blueberries also contain potassium, Vitamin A, Vitamin C, and Vitamin K, which repair the damaged cells and tissues of the body. Blueberries prevent bacterial growth in the linings and inner walls of the urinary tract, which helps in preventing UTIs (Urinary tract infections), thus making it an immunity booster food. 

Dark Chocolate 

Dark chocolate, also known as a bittersweet superfood, is not just delicious but is also loaded with nutritional benefits. It contains flavonoid antioxidants which help in absorbing the free oxygen radicals. Flavonoids or antioxidants help in relaxing the blood flow, thus regulating the supply of blood to the heart and brain. People consuming dark chocolate had an 8% lower risk of a heart attack. 

Dark chocolates also contain magnesium, arginine, potassium, and fibers which help in the proper dilation of blood vessels. Dark chocolates are also home to plant-based nutrients and brain-boosting amino acids, which are essential for preventing chronic diseases such as cancer, diabetes, obesity, arthritis, and autoimmune diseases. Besides, they also aid the digestion process and help in stabilizing blood pressure. The flavonols in dark chocolates are mainly responsible for placing dark chocolates among immunity boosting foods for kids.

Sweet Potato 

Sweet Potato is a starchy root vegetable much popular as a Thanksgiving dish. It contains antioxidants such as carotenoids in large amounts, which promote good eyesight. Antioxidants also help in eliminating free radicals from the immune system. 

As it is a fact that sweet potato has a low glycemic index, it is considered healthy for diabetic patients instead of white potatoes. Moreover, sweet potato also contains Vitamin A & C, which protect the body from cold flu and promote healthy immunity. Being anti-inflammatory in nature, sweet potato also helps prevent and cure symptoms of chronic illnesses such as type 2 diabetes, cancer, heart disease, etc. which makes it among immunity boosting foods for adults. Its anti-inflammatory property also helps in reducing inflammation in nerve & brain tissues. Thus, sweet potato is among the top immunity boosting foods in India.

Ginger 

Ginger has been known for its medicinal properties since ancient times and thus, serves as a key ingredient in most Ayurvedic medications. Ginger contains an active component, Gingerol, which has anti-inflammatory and anti-bacterial properties and thus, helps in preventing infections. 

Ginger helps in the reduction of cholesterol, thus preventing cardiac diseases. Moreover, ginger is also useful in easing cold and flu symptoms, thus strengthening the immune system. It even facilitates the process of digestion, thus preventing vomiting. Ginger oil is rich in sesquiterpenes, zingiberol, zingiberene, and bisabolene, which make it among top immunity booster foods in India.

Pomegranate 

Pomegranate is an unrated fruit but has immense contributions to maintaining good immune health. Apart from the fruits, the whole tree, including the flower, leaves, and bark, are stuffed with medicinal properties thus making it among top immunity booster foods in India. The entire tree can be considered as immunity boosting food. Its parts help reduce oxidative and psychological stress, and releasing stress can increase immunity. 

Pomegranate holds all the essential nutrients which are vital for our immune system which makes it among the top immunity boosting foods. Nutritions like Vitamin C, Vitamin K, Vitamin E, omega 5, iron, and minerals are key factors behind the production of cells in the Immunity system. This divine fruit is capable of increasing antigens production of the body and has anti-inflammatory properties.

Garlic 

Garlic has been popular among immunity boosting foods for ages. The presence of allicin compounds in garlic reflects its medicinal quality. The unstable allicin present in garlic gives rise to sulfur, which helps in fighting against flu, cold, and rhinoviruses. This sulfur provides the ability to assimilate zinc, which is known for its boosting immunity. 

Garlic can increase the production of virus-fighting T-cells. These cells in the bloodstream are fighter cells and a crucial element of our defense mechanism. Parents even consider giving garlic to their babies due to the numerous benefits. It can protect against intestinal worms, give immunity, and protect the baby from microbial infection. Hence, it is considered one of the crucial immunity boosting foods for kids.

Yogurt 

Yogurt is rich in good bacteria helpful for our guts. Besides containing vital proteins and vitamins, yogurt’s probiotic factors also help to fight against harmful bacteria. Yogurt is a good source of essential trace elements like selenium, zinc, and magnesium. These trace elements have direct contributions in improving the immune system. Also, yogurt helps in maintaining a balance in the intestines, where more than 500 different types of bacteria are present. It is another very effective immunity boosting food for adults. 

Turmeric 

Turmeric is considered more as a medicine and less as a spice. The medicinal quality offered by turmeric is not constricted to the immune system. A substance called Curcumin is present in adequate amounts in turmeric, which is responsible for fighting against numerous diseases thus making it among top immunity boosting foods. Curcumin gives the yellow color to turmeric, and it has antioxidant, anti-bacterial, anti-inflammatory, and wound-healing effects.

Turmeric also helps to fight against harmful germs thus keeping wounds free from infection. Essential oils extracted from turmeric prove helpful against fungal diseases and respiratory tract viruses. 

Almond 

Almond is a rich dry fruit that is stuffed with numerous essential nutrients. Along with zinc, riboflavin, magnesium, almonds also have vitamin E. It is a rich source of antioxidants which support the pulmonary immune response. The presence of vitamins adds the ability in the almond to fight against infections. Everyone should consider this immunity food in their daily diet. 

Almonds can stimulate the production of white blood cells. The nutrient components of almonds have anti-inflammatory properties and other vital nutrients to elicit an immune response. The skin of almonds has an antiviral trait. The levels of immune cells and helpful tissues increase on consumption of almond skins. 

Other Ways To Achieve Strong Immune System 

Starting from foods to our lifestyle, many things can create tough challenges for our immune system to function properly. Keeping all these complexities in mind, we can follow some strategies to provide a balance to this intricate system. Apart from immunity boosting foods, there are other ways to achieve a strong immune system.

Be Updated With Useful Vaccines 

Our immune system is indeed sufficiently strong to fight most illnesses. But sometimes, it is slow towards certain attacks. Vaccines that are designed for specific purposes make our immune system more efficient. Vaccines can prompt the defence system against a disease.  

The body can recognize some harmful germs only after the infection. Vaccination can train the immune system to recognize and take immediate action by. 

Exercise Is Effective 

Exercise is always suggested for the overall development of our body. Even moderate exercise on a regular basis can contribute to boosting our immunity. It is also recommended that heavy exercise can negatively affect your immune response. So, it is good to have balanced and moderate exercise. 

Moderate exercise can be helpful for a person having weak immune systems. It boosts the effectiveness of the vaccines. One can include light jogging, cycling, swimming in the list of moderate exercises. 

Hydrated Body Has Better Immunity 

There’s no direct link with your immune system, as staying hydrated never boosts your immunity. Instead, a dehydrated body can affect your body & immune system in multiple ways. If your body is less hydrated, releasing harmful toxins and waste material will be challenging. When your body cannot remove these harmful elements, it becomes more vulnerable to disease.  

A hydrated body always provides a refreshing mood and keeps you energized. On the other hand, a dehydrated body leads to weakening of the immune system. 

Stress Management 

Stress and anxiety directly interfere with mental and physical health. A stressful body produces a massive amount of cortisol, which quells the cogency of the immune system. The immune response will become less effective towards the invasion of harmful germs. A person under stress has a higher chance of getting affected by infections, most probably heart disease. 

One can perform multiple activities in order to manage his stress. Moderate exercise, meditation, yoga, and mind games can be effective in getting relief. 

Avoid These Practices 

In order to achieve a healthy immunity, it becomes very vital to avoid smoking. Smoking can intensify the chances of getting affected by influenza, pneumonia, respiratory, cardiovascular, and allergies. 

Apart from smoking, drinking alcohol can severely impact the immune system. Alcohol is responsible for destroying the cells of the immune system. Your body becomes more sensitive towards bacterial and viral infections.  

Conclusion   

Besides knowing about immunity booster foods, it’s also essential to know about foods that can harm your immune system. Such foods include alcohol, caffeinated beverages, and processed foods. Thus, one should maintain a proper healthy diet, workout, regularly exercise, and avoid immune-suppressing foods such as alcohol.

FAQs 

1. What is the fastest way to boost my immune system? 

You can boost your immune system instantly by consuming immunity boosting foods and by natural methods such as maintaining a balanced and healthy diet, drinking lots of water, having adequate sleep, minimizing stress, and exercising regularly. Besides these, you can also take supplements and make sure to take vaccines periodically and be updated with vaccinations.

2. Which fruit is good for immunity? 

Some famous fruits which are counted among immunity foods are oranges, grapefruits, blueberries, apples, pears, clementines, lemons, limes, papaya, pineapple, kiwi, watermelon, avocado, and pomegranate.

3. What are the natural ways to increase my immunity power?

You can improve your immunity power naturally by following the below-mentioned methods:

  • Eat lots of immunity boosting foods and stay away from immune-suppressing foods. 
  • Exercise Regularly.
  • Be mindful of your gut health.
  • Have plenty of sleep and lots of fluids. 
  • Manage and reduce stress levels.
  • Reduce your exposure to harmful chemicals and toxins.

4. What are signs of a weak & strong immune system? 

The symptoms of a weak immune system are:

  • Long periods of tiredness
  • Frequent colds, flu, and coughs
  • Regular Diarrhoea and Stomach Aches
  • High levels of stress
  • The appearance of cold sores around lips
  • Delayed healing of wounds and infections
  • Frequent high fevers and infections around wounded regions
  • Regular breakouts and boils on the skin
  • Frequently dependent on medications. 

All these symptoms indicate a weak immune system. However, if you don’t have any such symptoms of frequent illnesses, you have a healthy and strong immune system.

5. What is the most powerful immune booster?

Vitamin C is the most powerful immunity boosting nutrient. Thus, foods, fruits, and vegetables rich in Vitamin C are the best immunity foods.

System/ Immunity

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