Immune system boosters

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Immune system boosters

Feeding your body with certain foods can help keep your immune system strong. If you are looking for ways to prevent winter colds and the flu, your first step should be to visit your local supermarket. Plan your meals to include these 15 powerful immune system boosters.

1. citrus fruits

Most people turn to vitamin C after having a cold. That's because it helps strengthen your immune system. Vitamin C is believed to increase the production of white blood cells. These are keys to fighting infections.

Popular citrus fruits include: grapefruit oranges tangerines lemons files clementines

Because it is not produced or stored by your body, you need vitamin C daily to maintain your health. Almost all citrus fruits are rich in vitamin C. With so much variety to choose from, it's easy to add a little of this vitamin to any meal.

2. red peppers

If you think citrus fruits have the highest amount of vitamin C of any fruit or vegetable, think again. Ounce for ounce, red peppers contain twice as much vitamin C as citrus. They are also a rich source of beta carotene. In addition to boosting your immune system, vitamin C can help maintain healthy skin. Beta-carotene helps keep the eyes and skin healthy.

3. broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping your power intact is to cook it as little as possible, or better yet, for nothing.

4. garlic

Garlic is found in almost every kitchen in the world. Add a little sparkle to your food and it's a must for your health. The first civilizations recognized their value in the fight against infections. According to the National Center for the Trusted Source for Supplemental and Integrative Health, garlic can also help lower blood pressure and slow hardening of the arteries. Garlic's immune-boosting properties appear to come from a high concentration of sulfur-containing compounds, such as allicin.

5. ginger

Ginger is another ingredient that many turn to after getting sick. Ginger can help decrease inflammation, which can help reduce sore throat and other inflammatory diseases. Ginger can also help decrease nausea.

While used in many sweet desserts, ginger contains some heat in the form of gingerol, a relative of capsaicin. Ginger can help decrease chronic pain and may have cholesterol-lowering properties, according to recent animal research.

6. Spinach

Spinach is on our list not only because it is rich in vitamin C. It is also packed with numerous antioxidants and beta-carotene, which can increase our immune system's ability to fight infections. Similar to broccoli, spinach is healthier when cooked as little as possible so it retains its nutrients. However, light cooking improves your vitamin A and allows oxalic acid to release other nutrients.

7. Yogurt(dahee)

Look for yogurts that have "live and active cultures" printed on the label, such as Greek yogurt. These crops can boost your immune system to help fight disease. Try to get plain yogurts instead of those that are pre-washed and loaded with sugar. You can sweeten plain yogurt with healthy fruit and a drizzle of honey yourself.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is believed to stimulate our body's natural defenses against disease.

8. almonds

When it comes to preventing and fighting colds, vitamin E tends to outpace vitamin C. However, vitamin E is key to a healthy immune system. It is a fat-soluble vitamin, which means that it requires the presence of fat to be properly absorbed. Walnuts, like almonds, are full of vitamins and also have healthy fats. A half-cup serving, which is approximately 46 whole shelled almonds, provides almost 100 percent of the RDA for vitamin E.

9. turmeric

You may know turmeric as a key ingredient in many curries. But this yellowish and yellowish spice has also been used for years as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. Additionally, ResearchTrusted Source shows that high concentrations of curcumin, which give turmeric its distinctive color, can help decrease damage.

10. green and black tea

Both green and black tea are full of flavonoids, a type of antioxidant. Where green tea really stands out is in its levels of epigallocatechin gallate, or Epigallocatechin gallate, another powerful antioxidant. EGCG has been shown to improve immune function. The fermentation process that goes through black tea destroys a large amount of Epigallocatechin gallate. Green tea, on the other hand, is steamed and not fermented, so EGCG(Epigallocatechin gallate) is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine can aid in the production of germ-fighting compounds in your T cells.

11. papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the RDA for vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folic acid, all of which are beneficial to your overall health.

12. Kiwi

Like papayas, kiwis are naturally packed with a ton of essential nutrients, such as folic acid, potassium, vitamin K, and vitamin C. Vitamin C increases white blood cells to fight infection, while the other nutrients in kiwi keep the rest of the body working properly.

13. Poultry

When you're sick, chicken soup is more than just a good food with a placebo effect. It helps improve the symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, like chicken and turkey, are rich in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of the recommended daily amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that occur in the body. It is also vital for the formation of new and healthy red blood cells. The broth or broth made by boiling chicken bones contains gelatin, chondroitin and other nutrients useful for intestinal healing and immunity.

14. sunflower seeds

Sunflower seeds are packed with nutrients, including phosphorous, magnesium, and vitamin B-6. They are also incredibly rich in vitamin E, a powerful antioxidant.

Vitamin E is important for regulating and maintaining the function of the immune system. Other foods with high amounts of vitamin E include avocados and dark green leafy vegetables.

15. seafood

Seafood is not what comes to mind for many who try to strengthen their immune systems, but some types of seafood are full of zinc.

Zinc doesn't get as much attention as many other vitamins and minerals, but our bodies need it for our immune cells to function as intended.

Seafood varieties with high zinc content include: crab clams Locust mussels

Keep in mind that you don't want to have more than the RDA for zinc in your diet. For adult men, it's 11 milligrams (mg) and for women, it's 8 mg. Too much zinc can inhibit the function of the immune system.