Written by Paris Kazemian
Certain foods may play a role in maintaining a healthy immune system. If you’re seeking a way to avoid colds, flu, and other infections, the first step you need to take is to check your local supermarket as it happens by choosing the right foods. Make sure to include these 8 immune-boosting foods in your diet.
What Is the Immune System in the Body?
The immune system consists of organs, cells, and processes that work together to fight infection. White blood cells, antibodies, the complement system, the lymphatic system, spleen, thymus, and bone marrow are the key components of the immune system that actively fight against infection.
Caution!
Remember that no supplement, diet, or other lifestyle changes can prevent you from COVID-19 other than physical separation, also known as social distancing, and good hygiene measures. Although some studies around the world have shown a correlation between some vitamins and better outcomes of Covid-19, at this stage, no guideline has been issued for implementing any supplement to protect against COVID-19 in particular.
1- Citrus fruits
After having a cold, most people first think of vitamin C. It is famous for boosting the formation of white blood cells, which are responsible for defence against cold. Almost all citrus fruits are high in vitamin C. Adding a squeeze of this vitamin into any meal is simple. Vitamin C is required on a daily basis because the human body can not produce or store it. For most adults, the daily recommended amount is:
- 75 mg for women
- 90 mg for men
Caution!
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day. Also, while vitamin C may help you recover faster from a cold, there’s no proof that it will protect you from the new coronavirus, SARS-CoV-2. Even for a simple cold, this vitamin may speed up your recovery and reduce the severity of symptoms.
Popular citrus fruits include:
2- Broccoli
Broccoli is a great source of vitamins and minerals. Broccoli is one of the healthiest veggies you can eat, with vitamins A, C, and E, as well as fiber and many other antioxidants. It is recommended to cook Broccoli as little as possible to preserve its potency. According to research, Steaming is the greatest way to maintain more nutrients in veggies.
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3- Garlic
Garlic’s efficacy in fighting infections was known by ancient civilizations. Garlic is used in many recipes in different cultures. It gives food a little zing and is beneficial to your health. Garlic seems to have immune-boosting benefits due to a high concentration of sulfur-containing chemicals the famous one is called allicin. Also, garlic may help to prevent cardiovascular diseases and lower blood pressure.
4- Ginger
Many people turn to ginger as soon as they feel cold. Ginger has been shown to lower inflammation, which can assist with sore throats and inflammatory disorders. The active ingredient in ginger is called gingerol. Other benefits of ginger are including helping with nausea to even reduce chronic pain and improving blood cholesterol.
5- Turmeric
Turmeric is a universal spice. It has been used as a spice and a medicinal herb in India and eastern countries for thousands of years. Science has recently begun to support traditional claims that turmeric contains chemicals that have therapeutic qualities. Turmeric contains curcumin, which is the most active component among spices. It shows excellent anti-inflammatory and antioxidant properties. Curcumin shows potential as an immune booster and antiviral, according to animal research. High amounts of curcumin, which gives turmeric its unique color, can help reduce exercise-induced muscle damage, according to new research.
6- Black Pepper
black pepper can help the immune system. The active compound in the pepper called piperine has a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses.
7- Green Tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also high in L-theanine, an amino acid. L-theanine may help with the creation of antibacterial chemicals in your cell
8- Yogurt
Yogurt is the best source of probiotics only if you find the phrase “live and active cultures” printed on the nutrition fact table. These cultures may help your immune system to fight diseases. Try to get plain yogurts like Greek yogurt rather than flavoured ones which are loaded with sugar. You can sweeten plain yogurt with honey and fruits by yourself. Yogurt can also be a good source of vitamin D which is known to assist regulate the immune system and strengthen the body’s natural defenses against disease.
