Top 10 Foods To Boost Your Immune System

Top 10 Foods To Boost Your Immune System

Having a strong immune system is something that everyone needs now especially with COVID-19. 

Your Immune system protects your body from outside invaders such as bacteria and viruses. It is made up of a complex network of cells, tissues and organs in your body.

The following foods will help boost the immune system to keep you protected:

1. Broccoli 

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. 

Key Facts: The key to keeping its goodness intact is to cook it as little as possible — or better yet, not at all. Research Trusted Source has shown that steaming is the best way to keep more nutrients in the food.

      2. Ginger 

      Ginger is another ingredient many turn to after getting sick. Ginger helps decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger helps with nausea as well.

      While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

      Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.

      3. Turmeric

      Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

      According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects.

      4. Kiwi Fruit

      kiwi Fruit are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

      Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

      5. Spinach

      Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

      • flavonoids
      • carotenoids
      • vitamin C
      • vitamin E

      Vitamins C and E can help support the immune system.

      Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

      6. Garlic 

      Garlic is a common home remedy for the prevention of colds and other illness. It is proven to strengthen the immune systems. It should be a vital part of any diet as it also has a plethora of benefits and with it's taste it is used in many dishes making for nice tasty food. 

      7.  Green Tea

      Green Tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

      As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

      8. Almonds

      Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

      A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

      9. Citrus Fruits

      Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

      Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

      Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

      Popular citrus fruits include:

      10. Red Bell Pepper (Capsicum)

      Bell Peppers are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Along with being full of nutrients, Bell Peppers deliver a satisfying and low-calorie crunch with every bite. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

      Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.