Your immune system is bliss for your body. It helps your body cells recover from illness and diseases. No doubt that you may have also been advised to take immunity booster supplements. But unfortunately, our immune system doesn’t respond to supplements as it does to healthy and hygienic food.
It was really difficult to finalize the top 10 immune boosters but we have compiled it for you. Let’s have a look:
Broccoli
Eating Broccoli can boost your immune system. Additionally, it provides ample amounts of vitamin C, beta-carotene, potassium, magnesium, zinc, iron, and vitamins B1, B2, B3, and B6. These vital nutrients enable the immune system to operate efficiently.
Consuming a cup of Broccoli every day bolsters antioxidants in the body that are necessary for fighting against free radicals. Moreover, broccoli also contains choline, an essential nutrient for health and wellness.
Carrot
Carrot is delicious and easily available food for boosting immunity. Containing crucial minerals like iron, zinc, and copper, it plays a vital role in the growth and development of cells responsible for combating disease-causing bacteria and foreign substances. Vitamin E present in carrots prevents cell membranes of the body including the immune system.
Carrot is also rich in vitamin A and C, both are necessary for regulating bodily functions properly and also stimulate the growth of white blood cells. A lack of these vitamins can weaken the immune system. You can get sufficient minerals and vitamins by having one large carrot every day.
Fish
Fish is an incredible food item present in nature to boost immunity and wellness. Fish such as salmon, tuna, trout, oyster, and herring contain a large amount of healthy Omega 3 fatty acids that support the immune system to function properly. Its anti-inflammatory properties help elevate your body’s ability to fight illness.
Other vitamins and minerals that are present in fish are iodine, zinc, iron, magnesium, vitamin d, vitamin a, vitamin b2, b6 and b12. Together they all support your immune system and regulate metabolic activities in your body. Furthermore, you can prevent illness and viruses by including fish or seafood in your daily routine.
berries
Little berries such as blueberries, strawberries, raspberries, cranberries, blackberries etc. are also included in immunity-boosting superfoods. They are super high in nutrients and their polyphenol content (plant antioxidant) prevents cell damage and boosts up the immune system. Blueberries have vitamin c, vitamin a and potassium that are excellent for the immune system.
Strawberries also contain antioxidants and vitamin c. Strawberries are capable of fighting free radicals present in the body, hence, making your immune system strong and healthy. Moreover, berries are also good for the heart, skin, bones and eyes.
spinach
While spinach may not appeal to everyone’s taste, it undeniably ranks among the most nutritious foods available. Abundant in antioxidants and beta-carotene, it enhances the immune system’s capacity to combat diseases. Moreover, spinach is packed with beneficial vitamin C and nutrients that contribute to both skin and overall health.
Nevertheless, similar to broccoli, spinach retains its nutritional value best when cooked for shorter durations. Additionally, it serves as a valuable source of Omega 3 fatty acids. Incorporating spinach into your regular diet can have remarkable effects on your overall well-being.
almonds
High in vitamin e, almonds act as an antioxidant that supports pulmonary immune function. Almonds are also a rich source of nutrients and necessary minerals. They are helpful in the reduction of inflammation and hence enhance your immune health.
Having a handful of almonds every day can prevent you from several heart diseases and infections caused by viruses and bacteria. In addition to this, you can add almonds to other nutrients rich food and make a healthy and tasty snack.
yogurt
Consumption of yogurt regularly strengthens your immune system to perform regular functions properly. Yogurt contains all the essential nutrients that your body and immune system need.
Hence, just one bowl of yogurt is enough to provide all the vitamins and minerals to boost your immunity. Yogurt is also a good source of lactobacillus (good bacteria) it helps fight bad bacteria and foreign substances.
kiwi
Kiwi is an exceptionally amazing fruit packed with tons of health benefits. It contains a great number of vitamins and antioxidants to keep your immune system strong and healthy. Kiwi contains dietary fibre, carotenoids and polyphenols. Kiwi prevents oxidation of the cells, thus preventing cancer and cardiovascular diseases.
The best thing about kiwi is that you can have it in multiple ways for example salad, shake or as it is. It is also helpful in digestion and also boosts platelet counts.
dark chocolate
Here comes another delicious yet healthy way to uplift immunity and health. Dark chocolate has theobromine (an antioxidant) which improves the immune system by preventing cell damage from free radicals. Phenolic compounds are found in cocoa that enhance blood flow and are good for immune health.
Dark chocolate has many other benefits such as it is beneficial for treating cough and preventing obesity. Flavonoids (a plant-based compound) plays a major role in preventing disease. Dark chocolate also offers anti-inflammatory properties that strengthen the immune system.
oranges
Oranges are remarkably good and full of immunity-boosting vitamins and minerals. Oranges are rich in vitamin c and prevent cell damage. They encourage the immune system to perform smoothly and also lower the level of stress hormones. Moreover, oranges promote cell production and provide protection against disease-causing bacteria.
Luckily, you can have oranges in any season and a glass full of 100% orange juice can give your body all the essential vitamins and minerals. Orange juice has many helpful plant compounds including flavonoids and carotenoids that help reduce inflammation.
Final Thoughts
What we eat throughout the day is responsible for how our immune system reacts. A strong immune system is everything to keep you happy and healthy your entire life. So, make sure that you take good care of your immune system by eating healthy.