The immune system is the body’s defense system. It is tasked with fighting disease-causing germs, neutralizing those that may be harmful to the body from the environment, and detecting changes in the body that may lead to cancer.

The immune system is put into action whenever the body detects the presence of any foreign body, such as antigens. Some examples of antigens are pollen, bacteria, parasitic worms, viruses, toxins, and allergens. There are, however, identified times when the body mistakes its own cells for harmful ones and attacks; this is referred to as an "autoimmune response”. In today’s blog, we are going to discuss the foods that can help boost the immune system:

Berries

Citrus

Garlic

Ginger

Turmeric

Leafy Green

Nuts and seeds

Sweet potatoes

Yoghurt

1.Berries

Berries are a good source of healthy sugars, minerals, and vitamins. They contain antioxidant properties that help reduce cell damage and inflammation.

Regular consumption of berries has been shown to reduce urinary tract infection, prevent Ulcer-associated bacteria, Helicobacter pylori, and lessen the risk of heart-related diseases.

You can add berries to your morning yoghurt or pancakes, eat them as they are, or add them to your smoothie.

2.Citrus

Citrus fruit is a well-known source of Vitamin C, which acts as a great boost to the immune system. Aside from this, citrus fruits contain potassium, Folate (which helps form DNA), dietary fiber, and compounds that help protect the body from oxidative stress.

Some of the examples of citrus fruits include: oranges, lemons, limes, grapefruits, tangerines, mandarins, pomelo, citrons, and kumquats.

3.Yoghurt

It is a nutrient-rich food and a good source of calcium, protein, and vitamins. Yoghurt contains live bacteria that plays a big role in maintaining a healthy balance in the gut; it also helps promote good digestion and aids in regulating blood sugar levels.

Research has shown that consumption of yogurt helps significantly reduce visceral fat mass in the body.

4.Sweet potatoes

Sweet potatoes contain a myriad of essential nutrients such as calcium, vitamin B6, iron, potassium, vitamin C, vitamin A, and carbohydrate.

Sweet potatoes are also a good source of dietary fiber, which helps keep the digestive system healthy. They also have a low glycemic index, which means they are less likely to spike your blood sugar levels.

You can incorporate sweet potatoes into your routine by doing the following:

Roasting: sweet potatoes can be roasted whole or sliced, and they are a delicious side dish with your preferred protein and vegetables.

Baking: sweet potato fries are an excellent healthy substitute for traditional French fries. They can be cut into smaller pieces and baked.

Making soup: To make a wonderful and creamy soup, puree cooked sweet potatoes with some stock and seasonings.

Making Casserole: For a sweet and savory casserole, combine mashed sweet potatoes with brown sugar, butter, cinnamon, and optional nuts or marshmallows.

Making a salad: For a nutritious and appetizing salad, roast sweet potatoes and combine them with a tangy vinaigrette and some greens.

As a curry boil: combine sweet potatoes with your preferred curry spices and a little coconut milk for a sweet potato curry.

5.Turmeric

Turmeric has a compound known as curcumin, which contains anti-inflammatory and antioxidant properties.

Recent research has also shown that curcumin can enhance the activity of immune cells such as T cells and B cells, which aid in counter-attacking diseases and infections in the body.

6.Garlic

Garlic contains compounds that help boost the immune system and protect against infections and diseases.

It also helps in lowering blood pressure by relaxing blood vessels and improving blood flow, which can help reduce the risk of cardiovascular diseases and even stroke.

Studies have shown that garlic helps reduce cholesterol levels, especially LDL.

7.Ginger

Ginger is well known to have various health benefits. It is known to have anti-inflammatory, anti-tumor, and, antioxidant properties.

Ginger helps to treat nausea and vomiting, lessen pain and inflammation, improve digestion, lower blood sugar levels, and even lower the risk of heart disease and cancer.

8.Leafy Greens

Leafy greens are a great source of vitamins, minerals, and antioxidants that support a strong immune system. The following are some of the essential components in leafy greens that might strengthen the immune system:

leafy greens like kale, spinach, and collards are great providers of vitamin C, a potent antioxidant that aids in the body's defense against infections.

Leafy greens are a good source of vitamin A, which is necessary for maintaining the health of the skin and mucous membranes. Examples of leafy greens that are high in vitamin A are kale, spinach, and turnip greens.

Folate, a B-vitamin that aids in the development and maintenance of healthy cells, folate is abundant in leafy greens like spinach and kale. The synthesis of antibodies, which is essential for warding off infections, is another function of folate.

Iron: Leafy greens like collard greens and spinach are good sources of iron, which is necessary for the creation of hemoglobin, a protein that aids in the transportation of oxygen throughout the body. Iron encourages the development and operation of immune cells, further supporting the immune system.

9.Nuts and seeds

Nuts and seeds are very good for the body because of the nutrients that they posses and the positive effects they have on the body’s immune system.

They contain;

Vitamin E: A potent antioxidant that aids in the body's defense against infections, vitamin E is abundant in nuts and seeds including almonds, sunflower seeds, and hazelnuts.

Zinc: Almonds, cashews, and pumpkin seeds are excellent sources of zinc, which is necessary for the development and operation of immune cells.

Omega-3 fatty acids: Nuts and seeds high in omega-3 fatty acids, which have anti-inflammatory characteristics and can benefit the immune system, include walnuts, flaxseeds, and chia seeds.

Protein: Plant-based proteins, such as those found in nuts and seeds, are necessary for the immune system as well as other tissues to grow and heal.

Conclusion

In conclusion, eating foods that strengthen the immune system is an essential part of keeping a fit and powerful body. You can give your immune system the vitamins, minerals, and antioxidants it requires to work at its best by including a range of nutrient-rich foods in your diet. Citrus fruits, leafy greens, berries, garlic, ginger, and turmeric are just a few examples of foods that can strengthen the immune system and lower the chance of contracting infections and chronic illnesses.

However, it's important not to forget that a healthy lifestyle, which includes regular exercise and enough sleep as well as a balanced and diverse diet, is essential for maintaining a robust immune system. You may improve your immunity and overall health by making tiny changes to your diet and way of living.