Top 10 Foods that boost immunity
Feeling run down, prone to colds and infections, worried about your overall health? Well, one of the best ways to boost your immunity is to eat an array of foods, as part of a healthy lifestyle. You probably have these foods in your kitchen and if not, they are readily available in shops and supermarkets.
- Garlic
Clinical studies done on garlic have shown their potential antibacterial and antiviral properties in concentrated extracts. For hundreds of years, garlic has been a staple in diets all over the world due to its health benefits. If you enjoy garlic, it doesn’t hurt to include it in your meals!
- Mushrooms
Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumour effects.
- Brightly-Coloured Vegetables
Carotenoids such as beta-carotene are important antioxidants that aid in immune system function.3 Carotenoids are present in bright yellow, orange, and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green.
It’s important to get a variety of fruits and vegetables of different colours because various types of carotenoids are thought to work together to strengthen the body’s immune system.
- Nuts
Nuts are protein-packed, powerhouses of vitamins and minerals, which are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.
- Berries
Strawberries and Raspberries are a great source of Vitamin C, an essential vitamin to support a healthy immune system. Eating a cup of strawberries will give you your RDI of vitamin C, eating a cup of raspberries will give you half of the RDI for vitamin C.
Blueberries contain antioxidants that can help to keep your immune system strong, this antioxidant is a type of flavonoid called anthocyanin. Research has shown that eating foods rich in flavonoids can help fight off cold and flu viruses.
- Fish
Omega-3 fatty acids are essential nutrients present in every cell of the body. There are 3 main types of Omega-3 fatty acids: EPA, DHA and ALA.
DHA contributes to normal brain function and vision.
Essential nutrients means that they are required for normal body function but the body cannot produce them in sufficient amounts. So it is important to consume them as part of our diet.
Top sources of Omega-3 EPA and DHA are oily fish like mackerel, salmon, sardines and tuna.
- Chocolate
Here’s some happy news for chocolate lovers everywhere: Some studies indicate that cocoa and extracts of cocoa might positively boost the immune system, so long as you keep the sugar and fat to a minimum.
Studies have shown that regular consumption of cocoa and cocoa extracts may reduce the risk of heart disease, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.
- Yogurt
Yogurt provides probiotics, vitamins and minerals, all of which may boost immune health and prevent certain illnesses.
Probiotics have been shown to reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders.
Yoghurt also contains magnesium, selenium and zinc, which are trace minerals known for the role they play in immune system health.
Vitamin D-fortified yogurts may boost immune health even further. Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu
For maximum health benefits, choose plain, unsweetened varieties of yoghurt that contain probiotics.
- Persimmons
Persimmons are high in vitamins A and C, which are important for immune system function.
Just one medium persimmon has about half of the recommended daily allowance of vitamin A, which has been shown to play a key role in the regulation of immune cells.
- Poultry and Lean Meats
Foods high in protein, such as lean meats and poultry, are high in zinc — a mineral that increases the production of white blood cells and T-cells, which fight infections. Other great sources of zinc are nuts, fortified cereal, and beans.
We hope you found the information in this article useful!
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