Maintaining a strong and robust immune system is essential.
Well, not only does it prevent several infectious diseases but it also maintains our well-being. Henceforth, immunity requires extra essentials.
Under the current worldwide coronavirus pandemic with no available treatment or vaccine, only a strong immune system can help you fight.
Undoubtedly, the unhealthy application of our eating has deserted our health. With the junkies and super fatty food, the immune system is highly harmed and destroyed.
And you are likely to search for “How To Boost Immune System Quickly?”
In fact, there are ways that can aid your immunity. All you need to add is immune boosting foods in your diet and avoid Foods That Weaken Immune System.
To help you out in re-planning your diet and meals, we have shared Top Immunity-Boosting Foods For Adults and Kids.
Top 15 Most Powerful Immune-Boosting Foods
Feeding your body with specific food can strengthen your immune system.
Of course, this would aid the natural ability of your body to fight intruding diseases.
However, to achieve such stunning results, you need to add these 15 powerful immune boosting foods in your meals.
#1. Citrus Fruits
Vitamin C is the first shot people turn to when they catch a cold. Well, the simple reason lies in its extensive immune-boosting properties.
In fact, vitamin C can elevate the natural production of WBC (white blood cell). Actually, it’s a key factor in fighting intruding infections.
Almost every citrus fruit contains Vitamin C in high consistency.
Moreover, with a large variety to choose from, you get a good number of options to squeeze vitamins out of it.
Popular citrus fruits you can add to your meals include:
- Clementines
- Oranges
- Tangerines
- Limes
- Grapefruit
- Lemons
Further, the human body doesn’t produce it naturally. So, you need to consume vitamin C daily to keep your immunity intact.
The daily recommended dose for adults is
- 75mg for women
- 90mg for men
Instead, you can use Vitamin C Supplements To Boost Immune System. However, keep in mind to not exceed the daily recommended intake of the vitamin C i.e. 2000mg
#2 Red Bell Peppers
Do you think citrus fruits are only the powerhouse of vitamin C?
Then, you might be probably wrong. In fact, red bell pepper comprises almost more than 3 times as much vitamin C as a Florida orange. Besides, these are great sources of beta-carotene.
Apart from firing up your immunity, vitamin C helps you get healthier and radiant skin.
Moreover, the Beta carotene present in it later converts into Vitamin A. The product nutrient is further beneficial in maintaining healthy eyes and skin.
#3: Broccoli
Broccoli is a powerhouse of nutrients. In fact, the veggie holds a variety of nutrients giving you a couple of advantages. Well, it contains vitamins A, C, and E, in high consistency.
Apart from that, it inhibits fiber and many other antioxidants. Of course, all of these factors make it the healthiest veggies on the plate.
However, the only way to get the most vegetables is to cook them as little as possible.
In fact, it would be better to cook it not at all and consume it raw. However, the best suggested way to have it is to steam it as it keeps the nutrients intact.
#4: Garlic Immune Boosting Foods
One of the best Herbs To Boost Immune System, Garlic is present in almost all the cuisines on the globe. Not only it adds zing and a distinct flavor to your food but it also holds some amazing benefits for your health.
In fact, the traditional medicinal science found it worth in fighting infections. Also, it slows down the process of the hardening of arteries. Besides, it can also help in reducing blood pressure.
Well, the immune-boosting properties of garlic come from the hefty presence of sulfur-containing compounds. Actually, this includes allicin.
#5: Ginger Immune Boosting Foods
Ginger is another ingredient many turn to after getting sick. It 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.
Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties
#6: Spinach Immune Boosting Foods
Spinach is one of the best immune-boosting foods not only because of the high vitamin C, but other nutrients also. The veggie contains several powerful antioxidants and beta carotene. Actually, all of these elevate the infection-fighting capability of our immune systems.
Alike to broccoli, it will get you the most, when cooked as little as possible to retain the nutrients. Nonetheless, light cooking makes some nutrients easy to absorb and also allows some nutrients to be released form oxalic acid, an antinutrient.
#7: Yogurt
Yogurt can be the best immune boosting food when you have one labeled as “live and active cultures.” Usually, Greek yogurt comes with such phrases and they have the power to stimulate your immune system and strengthen it to fight diseases.
However, having plains one can get you real results. Exclude the flavored ones loaded with too much sugar. When it comes to sweetening it, you can do it yourself by adding some fruits, berries, and a spoon of honey.
Well, these contain Vitamin D in a high amount. So, go for the brand that comes with Vitamin D fortified. Actually, this nutrient helps maintain an optimum immune system and boosts the natural defensive ability of your body.
#8: Almonds Immune Boosting Foods
Vitamin E seems to stand just behind Vitamin C when it comes to averting and combating colds. This powerful antioxidant is critical to maintaining a regular immune system.
Moreover, it’s a fat-soluble vitamin, so it requires fat to be absorbed properly. Dry fruits like almonds contain Vitamin E in high amounts with healthy fats.
For adults, only 15mg of Vitamin E daily is enough. Furthermore, a half cup of almonds, which is around 46 whole almonds gets you the 100% daily suggested daily dose of it.
#9: Sunflower Seeds
Sunflower seeds are packed with numerous essential nutrients, comprising magnesium, phosphorous, and vitamins B-6 and E.
Vitamin E is vital in maintaining and regulating the functions of the immune system. Other Immune boosting foods having vitamin E in larger quantities comprise avocados and dark leafy greens.
Sunflower seed also contains a tremendously great amount of selenium. In fact, only 1 one comprises the daily recommended dose of selenium an average adult needs. Also, several studies on the animal have found it has potential benefits in fighting viral infections including swine flu (H1N1).
#10: Turmeric
Turmeric is present as a key constituent in several curries. Well, this bright yellow herb might be bitter in taste. However, when it comes to advantages it has extensive anti-inflammatory effects. This is highly effective in the treatment of osteoarthritis and rheumatoid arthritis
Also, it holds high concentrations of curcumin, the constituent behind its typical color. In fact, it helps in reducing exercise-induced muscle injury. Besides, it works as a promising immune booster and an antiviral.
#11: Green Tea
Both green and black teas are full of flavonoids, a kind of antioxidant. However, green tea has really excellent level of epigallocatechin gallate (EGCG) another strong antioxidant.
Studies have proven EGCG efficiency for immune-boosting benefits. However, the fermentation process the black tea undergoes destroys most of EGCG. On the contrary, green tea undergoes the streaming process instead of fermentation and it preserves the essential nutrients.
Also, the green team is an impressive source of the amino acid L-theanine. In fact, this can increase the production of germ-fighting complexes in your T cells
#12: Papaya
Another powerful immune boosting food, Papaya inhibits high vitamin C in it. In fact, medium-size papaya provides you with daily recommended dosages of Vitamin C. Also, it holds a digestive enzyme known as papain which has powerful anti-inflammatory effects.
Besides, the immune-boosting fruit has an amazing quantity of potassium, magnesium, and folate. Obviously, all of these are great for your overall health.
#13: Kiwi Immune Boosting Foods
Similar to papaya, kiwis contain a ton of vital nutrients naturally. Well, the list comprises folate, potassium, vitamin K, and vitamin C.
Vitamin C promotes the WBC (white blood cells) to fight infection. Meanwhile, the other nutrients of kiwis keep the other body functions intact.
#14: Poultry
Having a bowl of chicken soup when you are sick is a great idea. Well, it doesn’t treat you instantly but creates placebo effects to make you feel better. Also, it can reduce inflammation while improving the symptoms of a cold.
Poultry including chicken and turkey, is full of vitamin B-6. In fact, just 3 ounces of light turkey or chicken provide one-third of the daily suggested dosages of B6.
It’s a crucial component in several chemical reactions occurring in our bodies. Also, it’s important to the formation of new and healthy red blood cells.
Moreover, Stock or broth prepared by boiling chicken bones can aid your health. It comprises gelatin, chondroitin, and other nutrients highly beneficial for gut healing and immunity
#15: Shellfish
Not only shellfish types are going to boost your immune system. Still, there are a few kinds of shellfish that are full of zinc.
Well, this element doesn’t draw as much attention as other nutrients. However, the human body requires it so immune cells function properly.
The Varieties of shellfish having high zinc are:
- Oysters
- Crab
- Lobster
- Mussels
Moreover, you need to ensure, you don’t have more than the daily recommended dose of zinc
- For adult men: 11 mg
- For most adult women: 8 mg
Actually, having too much zinc then requires can inhibit immune system function.
Other Ways To Prevent Infections
Well, maintaining variety for proper nourishment and nutrition is a must. Eating just one of these immune-boosting foods won’t be enough to get your result. To really strengthen your immunity to fight off the flu or other infections, you need to keep your diet in check.
Be attentive to serving sizes and suggested daily consumption. This will prevent you from getting too much quantity of a single vitamin and less of others.
Eating the right immune-boosting foods is a great start. However, you can also try immune-boosting supplements like Uchews gummies to protect from the cold, flu, and other illnesses. According to Uchews Gummies review, it is the game-changer for those who often fall sick and have to take frequent sick leaves.
Hope this article was helpful! For more suggestions or queries, use the comment section!