Ten (10) Foods That Boost The Body’s Immune System

It is easy to pick up flu and infections from people and the environment. This is why the body needs to build its immune system well.

Eating the right foods and fruits will not only keep you away from incurring medical bills but also make you healthy and wise. Though certain supplements work for body immunity, there are a number of foods that do the same. These include:

1. Citrus fruit

Most people turn straight to vitamin C after they have caught a cold. That is 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. Basically, all citrus fruits are high in vitamin C. Examples include: grapefruit, oranges, tangerines, lemons, limes

2. Red bell peppers

Red bell peppers contain almost 3 times as much vitamin C. They are also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. 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.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. Early civilizations recognized its value in fighting infections. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce sore throat and inflammatory illnesses.

Ginger may help 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.

6. Spinach

Spinach is also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

7. Yoghurt

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with vitamin and also have healthy fats.

9. Turmeric

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

Turmeric has a high concentration of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Pawpaw

Pawpaw is another fruit loaded with vitamin C. Pawpaw also has a digestive enzyme called papain that has anti-inflammatory effects. Pawpaw has decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.See More. .