15 Foods That Strengthen The Immune System

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

If you are looking for ways to prevent colds and flu and want to keep your immune system healthy, include these 15 powerful foods for immunity in your diet:

1. Citrus fruits

Vitamin C helps build the immune system. It is believed to increase the production of white blood cells. They are key to fighting infections. It is necessary for everyone to get the recommended daily intake of vitamin C, as the body does not produce or store it.

2. Red peppers

Red peppers contain twice as much vitamin C as citrus fruits. They are a rich source of beta carotene. Except that boosts your immune system, vitamin C can help maintain healthy skin. Beta carotene helps maintain healthy eyes and skin.

3. Broccoli

Broccoli is rich in vitamins A, C and E, as well as many other antioxidants and fiber. This makes them one of the healthiest vegetables to include in your menu.

4. Garlic

Garlic is a must for your health. It can also help lower blood pressure. Its immune-stimulating properties come from the high concentration of allicin.

5. Ginger

Ginger is another ingredient that many people resort to for colds. It can help reduce inflammation and nausea.

6. Spinach

Spinach is rich in vitamin C, as well as many antioxidants and beta carotene, which can increase the ability to fight infections. immune system.

7. Yogurt

Yogurt is a great source of vitamin D. It helps regulate the immune system and stimulates the body's natural defenses from diseases.

8. Almonds

Photo: Gergana Georgieva

Vitamin E is the key to a healthy immune system. Almonds are rich in vitamin E and contain healthy fats. 46 g of whole almonds provide almost 100% of the recommended daily intake of vitamin E.

9. Turmeric

Turmeric has been used for years as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. Studies show that the high concentration of curcumin in turmeric can help reduce muscle damage.

10. Green tea

Green tea is rich in antioxidants - flavonoids and l-theanine. The antioxidants in green tea have been found to improve the function of the immune system.

11. Papaya

Papaya contains vitamin C, potassium, B vitamins and vitamin B9. Papain in papaya has anti-inflammatory effects.

12. Kiwi

Kiwi is rich in vitamin B9, potassium, vitamin K and vitamin C. Vitamin C increases white blood cells to fight infection, and other nutrients maintain the proper functioning of the rest of the body.

13. Poultry

Chicken and turkey have a high content of vitamin B6. About 85 g of turkey or chicken contains 40-50% of the recommended daily intake of vitamin B6. Vitamin B6 is vital for the formation of new and healthy red blood cells. Chicken broth contains nutrients useful for the intestinal flora and immunity.

14. Sunflower seeds

Sunflower seeds are rich in phosphorus, magnesium and vitamin B6. They also contain large amounts of vitamin E, which is important in regulating and maintaining the function of the immune system.

15. Seafood

Some types of shells are rich in zinc, which our body needs to allow cells to function properly. Keep in mind that you should not take more than the recommended daily intake of zinc, because it can interfere with the function of the immune system. It is 11 mg for men and 8 mg for women.