Top 15 Foods to Boost Your Immunity: How to Increase Natural Immunity /
Foods for immunity boost
1. Citrus fruits
Most people turn to vitamin C after they have a cold. That’s because it helps build your immune system. Vitamin C is believed to increase white blood cell production. These are the key to fighting infections.
And most popular citrus fruits like:
Since your body does not produce or store it, you need daily vitamin C for your health. Almost all citrus fruits contain many vitamin C. With such a variety to choose from, it is easy to add a pressure of this vitamin to any meal.
2. Red peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. red pepper contains twice as much vitamin C as citrus. They are also a rich source of beta carotene. Beta carotene helps keep your eyes and skin healthy. Beta carotene is a powerful antioxidant that can reduce inflammation and increase immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots and green leafy vegetables.
Broccoli is super charged with vitamins and minerals. Packed with A, C and E vitamins as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible – or better yet, not at all.
Garlic is found in almost every kitchen in the world. It adds a little zing to the food and it is a must for your health. Early civilizations recognized its value in combating infections. Garlic can also help lower blood pressure and slow down hardening of the arteries. The immune-enhancing properties of garlic appear to be derived from a heavy concentration of sulfur-containing compounds such as allicin.
Ginger is another ingredient that many turn to after getting sick. Ginger can help reduce inflammation, which can help reduce sore throats and other inflammatory diseases. Ginger can also help reduce nausea.
While used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger can help reduce chronic pain and may have cholesterol-lowering properties.
Spinach not only made our list because it is rich in vitamin C. It is also packed with several antioxidants and beta-carotene, which can increase our immune system’s infectious ability. Like broccoli, spinach is the healthiest when cooked as little as possible, so it retains its nutrients. However, light cooking improves vitamin A and allows other nutrients to be released from oxalic acid.
Look for yogurt that has “living and active cultures” printed on the label, just like Greek yogurt. These cultures can stimulate your immune system to help fight disease. Try to get plain yogurt rather than the ones that are pre-made and packed with sugar. You can sweeten plain yogurt even with healthy fruits and a drizzle of honey instead.
Yogurt can also be a good source of vitamin D, so try to choose brands that are enriched with vitamin D. Vitamin D helps regulate the immune system and is thought to increase our body’s natural defenses against diseases.
When it comes to the prevention and control of colds, vitamin E tends to take a back seat to vitamin C. However, vitamin E is the key to a healthy immune system. It is a fat-soluble vitamin, which means that it requires the presence of fat to be properly absorbed. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. Half a cup of serving, which is approx. 46 whole, peeled almonds provide almost 100 percent of the recommended daily amount of vitamin E.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory to treat both osteoarthritis and rheumatoid arthritis. It has high concentrations of curcumin, which gives turmeric its characteristic color and can help reduce exercise-induced muscle damage.
10. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Green Tea really excels in its levels of epigallocatechin gallate, or EGCG, which is another powerful antioxidant. EGCG has been shown to increase immune function. The fermentation process black tea destroys much of the EGCG. Green tea, on the other hand, is steamed and not fermented, so EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine. L-theanine can help in the production of germ-fighting compounds in your T cells.