There are so many immunity boosting foods that we can include in our daily diet. There are region-specific foods as well, but we are trying to list down certainly proven immunity boosters that can be accessed at almost all the regions. Goes without saying, we’ve all come to a collective search to boost our immunity.
In the wake of a pandemic, intaking foods that boost our immunity is definitely something to think about. While most of us are not conscious eaters, including certain foods might do wonders. But before you know what to eat to boost the immune system, know what the immune system is:
Top 12 immunity boosting foods that will support your body’s immune system (Photo by Anna Pelzer on Unsplash)
What is the immune system?
In simple terms, it is the cluster of cells, organs, tissues, and proteins in your body that are exceptionally powerful and which collaborate with each other to veer off infection-causing pathogens like bacterias, viruses, and other external bodies, according to Medical News Today. The bodily immune system triggers an immune response as soon as it detects a potential infection-causing pathogen that has entered the system. In short, you can say, foods that fight infection are the food that boosts the immune system.
Here are the Top 11 foods that boost your immune system. We’ve made sure the list is India as well as World-friendly, and that they’re readily available in household pantries.
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Almonds are one of the most popular nuts. People simply like to eat it raw, roasted, and sometimes fried. Almonds have fat-soluble vitamins that are great immunity boosters. Almonds have a significant amount of vitamin E. Soak almonds overnight and eat whole peeled, daily to keep your body updated with the vitamin. There are other seeds and nuts as well, like walnut, sunflower seeds that you can consume alongside.
2. Button mushroom
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Mushrooms are the most versatile members of the fungus family. Its fluffy texture and earthy taste make it so palatable. Thankfully apart from being tasty, it is very good for our immune system. It contains a strong antioxidant called selenium. The presence of B vitamins also benefits our body’s capacity to fight viral attacks. Stir fry mushrooms and consume it with almost any type of dish. By far one of the most important vegetarian foods you can include in your diets.
3. Bell peppers
Red and green bell peppers are not only delicious and flavourful but having them roasted or stir-fried makes them superfoods per-se. Instead of boiling or staying bell peppers, add them in dishes like salads, pasta and enjoy the added taste and benefits. They’re an excellent alternative source for vitamin C, which is believed to subdue the intensity of cold and boost immunity.
4. Kiwi and oranges
If you’re wondering which fruit is good for immunity, this is it. Fruits like kiwi and orange like most fruits have lots of vitamins and minerals packed in it. Kiwis have high folate and potassium content. Vitamin C in Kiwi and oranges aids the white blood cells to fight a range of infections and it may reduce the duration of cold and boost the immune system. Hence it made in our list. You can have it raw or put it in fruit salads. Kiwis are very filling as well, so blend it in your smoothies or have it with yogurt.
5. Yogurt (vegan) and fermented bean
Experts mention that yogurts are under clinical trials to find its effect in the prevention of COVID19. Which makes it all the more reliable sources of natural immunity boosters. Plain yogurt, as well as vegan yogurt, has live cultures in it that clear the gut and help to keep up a healthy immune system. Try not to have too much flavored and sweetened yogurt as it will defeat the purpose. Use natural sweeteners like fruits or honey at the most.
The rich red fruit has proven benefits to boost immunity. Drinking pomegranate juice will amp up the blood’s capacity to fight viruses, hence it can be safely concluded that we can use pomegranate juice to keep the flu at bay. Pomegranates are rich in Vitamin K and C making it ideal for our bodies. Punicalagins are the key that makes it a fighter. Chewing raw pomegranates are therapeutic in themselves. You can also make juice.
Turmeric is a basic curry ingredient in most Asian countries. It is known for its anti-inflammatory properties. Raw turmeric roots ate raw aids in digestion and keep the intestine clean. However, the star ingredient is Curcumin which is what makes it an immunity booster. Intaking small amounts of turmeric powder mixed in warm water is a drink in itself. You must however opt for the organic variety not avoid the colored ones.
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Tea lovers just got a massive argument to their side. The presence of Polyphenols and flavonoids in any kind of tea makes them immunity boosting foods. These antioxidants help to increase the immunity of our body. Tea is a very popular brewed drink. Especially for these times, you can add tea to your morning routine even if you are not a regular tea person. A 2016 study especially stressed the role of flavonoids present in foods plays an important role in the respiratory tracts’ immune response. Don’t forget that the novel coronavirus targets the respiratory tracts.
When it comes to immunity boosting foods, papaya is a great source of vitamin C. And by now, you already know the role of vitamin C in boosting the immune system. Along with that, papaya is fortified potassium, folate, and magnesium. Therefore, it improves our general immune system while giving other health benefits. Papaya is eaten raw and sometimes in salads. A single papaya can give you 200% more vitamin C, exceeding your daily limit. So you can guess.
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Spinach is one of the ‘superfoods’ that has a range of benefits. It has many compounds that make it an immunity booster including flavonoids and Vitamin E. It also contains folate, calcium, and vitamin C as some of the immunity-boosting soldiers. Spinach has found its way into multiple cuisines in raw or cooked form. The scrunchilicious baby spinach will surely make you strong like Popeye and keep the virus away. Therefore, spinach is a must-add to your list of immunity boosting foods.
Ginger is like a miracle root that is used in cooking as well as in natural medicines. A cup of ginger tea cleanse the body of toxins and its anti-inflammatory properties make ginger a great aid for our immune system. Boil ginger in water and drink the concoction or add honey to add sweetness. Grate ginger in your salads or have it in powdered form.
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Veggies like carrots and sweet potatoes are great sources of beta carotene an important vitamin A ally. All these together helps the body to secret more white blood cells and thereby strengthen the immune system to fight viruses. Moreover, these vegetables help to fortify the mucus membrane that lines our respiratory tract, which helps to trap viruses and pathogens before they can infect. Bake some sweet potatoes, stir-fry a cup of carrots, and enjoy the amazing benefits. Plus, carrots and sweet potatoes are very easily available immunity boosting foods.
How can I boost immune system faster?
Boosting the immune system is not one performative step that you can achieve via immunity boosting foods. Sure, such foods will help, but these aren’t all. It takes a whole lifestyle change since lifestyle impacts the way out body will work. One study revealed the body’s immune system is so powerful that every day it kills thousands of cells that could have potentially become cancerous. Let’s keep that for another whole article.
At WeTheWorld Magazine, we strive to deliver quality and credible content covering life. Keep a check on our channels for more. Until then why don’t you share this article with your friends and families to let them know about the ‘superfoods’ they can take as a preventive measure to fight COVID-19.
DISCLAIMER: The above list does not account for a supplement to clinical checkups. Adding these food/ingredients will surely boost your immunity and help in preventing many types of diseases but they’re not replacements for routine medical tests and monitoring. Viewer’s discretion is advised.