We all have different kinds of immune systems, but they gradually develop with time and exposure to different types of microorganisms. This is one of the primary reasons children are more prone to illnesses than teenagers or adults. Our immune system can be strengthened by consuming the best immunity booster food. These foods are rich in the necessary nutrients and can safeguard the body against diseases.
The immune system is a fundamental mechanism that our body firmly depends upon. It is spread all over the body and includes organs, cells, proteins, and tissues. This system is capable of differentiating between the tissues and the foreign cells that enter our body. Furthermore, it is the responsibility of the immune system to flush out the faulty and dead cells from our bodies. Without the immune system’s defense, our bodies can easily fall prey to bacteria, viruses, and many kinds of parasites.
With the advent of a pandemic situation, we have recognized the importance of having a strong immune system. Although coronavirus belongs to the family of the common cold virus, it has successfully exposed the fragility of human beings. Since the coronavirus pandemic began, we have been constantly advised to think about strengthening our immune systems. This can be done by consuming immunity-boosting foods for COVID prevention.
We have understood the need to consume the best immunity booster food and anti-inflammatory immune-boosting foods to increase immunity. Foods that are rich in nutrients are essential in this scenario. Although the body is made of many minerals, only a few play a vital role in developing the immune system. This handful of nutrients can boost the immune system naturally. These are:
| Vitamin C |
| Vitamin A |
| Vitamin B6 |
| Vitamin D |
| Vitamin B12 |
| Vitamin E |
| Vitamin B2 |
| Iron |
| Copper |
| Folate |
| Manganese |
| Selenium |
| Zinc |
Table of Contents
Immunity boosting foods for COVID
By assessing the nutritional content of food consumed, one can opt for food rich in these nutrients. However, specific fruits and vegetables can help us get most of these nutrients. Despite the list being huge, a few of them are renowned. These include:
1. Almond
Almonds have lots of Vitamin E and healthy fats. Vitamin E is a fat-soluble vitamin that needs fat in the body to ensure complete disintegration. An average adult needs about 15 mg of Vitamin E each day.
2. Blueberry
Being rich in a special kind of flavonoid known as anthocyanin. This can protect the immune system from respiratory tract infection and the common cold. Thus, it is one of the best immunity booster food.
3. Broccoli
Broccoli is considered to be one of the healthiest vegetables due to multiple reasons. This vegetable is rich in fiber, Vitamin A, C, and E, along with various antioxidants. Due to its rich constituency, it is often advised to steam the vegetable and directly consume it without cooking.
4. Citrus fruits
Citrus fruits such as lemon, grapefruit, orange, lime are rich in Citric acid or Vitamin C. Vitamin C helps manufacture white blood cells in the body. These white blood cells are known to ward off infections and keep the body safe. The recommended amount for men is 90 mg and 75 mg for women.
5. Dark chocolate
Despite having saturated fats and calories, dark chocolate is essential for the body. It consists of an antioxidant known as theobromine which helps the body improve immunity by safeguarding the cells from free radicals.
6. Eggs
Apart from being filled with protein, eggs also contain carotenoid nutrients such as zeaxanthin and lutein. They also contain biotin, folate, iodine, iron, phosphorus, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E, and selenium. All these nutrients make it one of the best immunity booster food.
7. Elderberries
Elderberry is a nutrient-rich fruit, loaded with the goodness of iron, copper, phosphorus, and copper. It also contains vitamins like A, B, and C. When looking for protein and dietary fiber from fruits, people choose elderberries. These fruits also have antiviral and antibacterial properties that keep away influenza, cold, and cough.
8. Garlic
Garlic is a predominant ingredient in most cuisines of the world. Along with adding flavour, it adds a dash of health to your food. Garlic has immunity-boosting characteristics, which are derived from its sulfur compounds, for example, allicin.
9. Ginger
Ginger is yet another dominating constituent of most curries. Apart from that, ginger has excellent immunity-boosting properties. It can aid in reducing chronic pain and can decrease cholesterol levels in the body. Furthermore, it can reduce nausea, inflammatory illnesses and curb a sore throat.
10. Green tea
Green tea is loaded with antioxidants such as flavonoid and epigallocatechin gallate (EGCG). Additionally, it is regarded as a great source of the amino acid L-theanine. Such significant constituents make green tea one of the best immunity booster food.
11. Kiwi
Kiwis are filled with essential nutrients such as potassium, folate, Vitamin C, and Vitamin K. Vitamin K is necessary for keeping bones healthy and the blood clotting process efficient. At the same time, Vitamin C supports the common cold in check and prevents infections.
12 Papaya
Papaya contains high folate, magnesium, potassium, and Vitamin C. This fruit plays a vital role in immunity-boosting. Furthermore, it has a digestive enzyme called papain that can significantly improve digestion.
13. Pineapple
Pineapple is high in vitamin A, vitamin B6, vitamin C, vitamin E, and vitamin K. It is known to improve digestion and ward off infections to keep the body healthy. It is also rich in Calcium which is essential for the bones.
14. Poultry products
Poultry products primarily include chicken, turkey. Chicken and Turkey broth is loaded with Vitamin B6 helps maintain the body’s natural chemical reactions. It also aids in the creation of new red blood cells in the body. Moreover, these products also contain chondroitin and gelatin, which are helpful for immunity and healing.
15. Red bell pepper
This vegetable consists of large amounts of Vitamin C and beta carotene. Apart from boosting the immune system naturally, it also enhances skin health.
16. Shellfish
Shellfishes are high in zinc which is essential for our immune systems. There are various kinds of shellfish, such as crabs, lobsters, oysters, and mussels. However, one should limit the consumption of shellfishes as excess zinc can harm immunity.
17. Spinach
Spinach is one of the best immunity booster food. It contains several nutrients that play an imminent role in improving immunity. These include Vitamin C, Vitamin E, carotenoids, and flavonoids. While Vitamins C and E are necessary for immunity, flavonoids may aid in the prevention of the common cold in healthful people.
18. Sunflower seeds
Sunflower seeds are immunity-boosting. They have incredible amounts of magnesium, phosphorus, selenium, Vitamin B6, and Vitamin E. Due to this high nutrient value. It can quickly curb viral infections, for instance, swine flu.
19. Sweet Potato
Sweet potatoes are rich in beta carotene. This is a form of antioxidant that provides color to the potatoes. Moreover, Beta carotene has a high constituency of Vitamin A.
20. Turmeric
For centuries, turmeric has been the critical element in most dishes. This is primarily due to its extraordinary abilities. Turmeric helps treat osteoarthritis and rheumatoid arthritis. Moreover, it has a high quantity of curcumin, which boosts immunity and acts as an antiviral.
Anti inflammatory immune-boosting foods
The best immunity booster food options are always healthy. But not all people will be able to consume every type of fruits and vegetables due to their body’s natural reactions. However, various immunity-boosting foods can prove effective against cases of inflammation. Some of the best immunity booster food with anti-inflammatory properties are:
- Fatty fish such as Salmon, Tuna, Pilchards, Mackerel, and Sardines. These are good sources of omega-3 fatty acids
- Fruits such as strawberries, cherries, blueberries, and oranges have lots of antioxidants
- Green leafy vegetables such as avocado, kale, spinach, and collards have lots of vitamins
- Nuts such as almonds, cashew, and walnuts contain a lot of soluble fats
- Olive oil contains fatty acids, antioxidants, Vitamin K and E
- Tomatoes are also a great source of fiber, potassium, Vitamin A, C, and K
- Turmeric contains iron, potassium, omega-3, and dietary fiber
- Apart from sunlight, yogurt is one of the best sources of Vitamin D. Vitamin D is essential in improving your body’s immunity against various types of diseases.
How to increase immunity home remedies
Specific home remedies can help you keep your immunity strong:
Consuming probiotic foods
Fermented foods have lots of good bacteria known as probiotics. These bacteria can inhabit the digestive tract and improve digestion along with other benefits. Probiotic foods include yogurt, kimchi, natto, kefir, and sauerkraut.
Consuming supplements
You can take supplements for immunity boosting, but you must be careful with them. Best store-bought supplements should include adequate amounts of vitamins and minerals required for an average adult. However, consulting a doctor is necessary prior to the consumption of supplements.
Drinking herbal tea
Drinking a healthy concoction of basil, cinnamon, black pepper, ginger, and raisin can improve the immune system by contributing to the body’s nutritional needs.
Limiting sugar intake
Added sugar and refined carbohydrates can cause obesity and overweight, leading to weak immunity. Therefore the significance of reducing sugar intake is enormous.
How to boost immune system naturally
Although consumption of nutrient-rich food can be beneficial for the body, it is not always enough. Immunity is a unique protection system that takes a lot of time to develop. While consumption of the best immunity booster food and maintenance of a balanced diet is the first step, there are certainly other things that we need to apply to get the best results. The combination of all these steps together can aid in boosting the immune system quickly and effectively. These steps include the following:
Regulating the sleep pattern
Most individuals these days have issues with sleep. This might be due to workload or insomnia. At the same time, many love watching their favorite soaps all night long. Scientific research depicts that the body needs at least seven to eight hours of undisturbed sleep. This ensures proper rest and relaxation for the body.
Making workout a part of the daily routine
Workout should be a part of your regular routine. According to the U.S National Library of Medicine, daily exercising can reduce the chances of getting an airborne disease. Moreover, it helps in the better circulation of white blood cells in the body.
Regular sunbathing
Sunlight is a good source of Vitamin D, an important component of the immune system. Soaking the sun for 10 to 15 minutes each day can provide the right amount of Vitamin D to the body.
Laughing more than usual
A good laugh is essential for the heart. Moreover, a positive attitude can easily boost the mood and immune system of an individual. You can consider this one of the compelling elements of a healthy body.
Natural immunity boosting techniques
Here are some techniques that will help you improve your lifestyle:
Keeping a check on symptoms of chronic conditions
Most people suffer from diseases like high blood sugar or diabetes, heart conditions, asthma, etc. It is essential to keep a tab on the symptoms of these conditions. These conditions have the ability to impact the immune system and can also increase the risk of infections.
Practicing moderation in alcohol consumption
Consumption of excessive alcohol is very harmful to the immune system. According to the journal on Alcohol Research in 2015, individuals who consume large amounts of alcohol are more prone to diseases like pneumonia, alcoholic liver disease, acute respiratory distress syndrome, and a few kinds of cancers.
Quitting cigarette consumption
Due to the current lifestyle, most individuals have taken to smoking regularly. Smoking can reduce lung capacity and dampen the body’s abilities to deal with respiratory illnesses.
Improve hydration
An average adult must consume 8 to 10 glasses of water in a day. Proper hydration helps the body to remove harmful toxins and decrease the chances of diseases.
Keeping a check on stress levels
Long-term stress can lead to an excess of cortisol hormone in the body. Higher levels of this hormone in the body can block the immune system from recognizing threats and fighting them off. Therefore it is important to practice meditation to keep stress levels at bay.
Final thoughts
It is important to maintain a good lifestyle, healthy weight, and a balanced diet to maintain wellness. A few changes towards a good lifestyle will keep your overall healthy and help your immune system to fight diseases.