It is common knowledge that you are what you consume. So eating a well-balanced diet rich in nutrients is essential for general health and fitness.
With the world facing many health concerns, having a strong immune system is more vital than ever.
While there is no magic cure for illness, research has shown that your diet plays an important part in increasing your immunity.
Without further ado, here are some immune-boosting foods to include in your diet.
1. Sweet potatoes
Sweet potatoes are one of the highest natural sources of beta carotene, a plant-based chemical that your body converts to vitamin A.
Vitamin A is essential for immune system function because it helps your body respond to pollutants and foreign substances.
Vitamin A also helps to maintain the skin robust and healthy. You may not consider your skin to be a part of your immune system. However, this vital organ acts as a first-line defense against bacteria, viruses, and other infections.
Sweet potatoes are also high in vitamin C. Meanwhile, vitamin C has been shown to improve immune function.
Vitamin C promotes the development of white blood cells, which assist the body fight infection. It also improves cell activity while preventing them from damage caused by potentially dangerous chemicals.
Sweet potatoes are incredibly adaptable and simple to incorporate into your diet, so start eating them immediately.
Because of their high levels of antioxidants, fiber, and zinc, oats are an excellent food for boosting your immune system.
These antioxidants cooperate to combat free radicals that generate oxidative stress, which contributes to inflammation and the development of chronic diseases such as cancer and heart disease.
Anticancer effects have been demonstrated for avenanthramides, a kind of antioxidant present in oats.
Oats also contain beta-glucan, a form of fiber. Beta-glucans stimulate immune cells, which improves their ability to detect and eradicate germs.
Oats include zinc, which has a significant impact on your immune system. According to research, zinc deficiency increases susceptibility to a range of diseases.
Broccoli is a healthy vegetable to eat on a daily basis to enhance immune system health.
This vegetable is high in vitamins, fiber, and antioxidants. Broccoli contains a type of antioxidant known as sulforaphane.
Sulforaphane promotes glutathione synthesis.According to research, glutathione aids in the fight against free radicals in the body and lowers their impact on the immune system.
According to one study, broccoli is healthier when steamed or microwaved.
Poultry, such as chicken and turkey, is essential for boosting your immune system.
Poultry is high in Vitamin B6, which is involved in many chemical reactions that occur in the body. It is also necessary for the production of new, healthy red blood cells.
The protein in chicken and turkey also contains amino acids, which your body uses to generate antibodies to fight infection. According to research, amino acids improve immune function, lowering morbidity and mortality.
Yogurt contains probiotics, which are beneficial bacteria that support intestinal health and control your immune system.
Consuming probiotic-rich yogurt on a daily basis boosts your immune function by enhancing the activity of cells that prevent illness spread.
When selecting yogurt to add to your diet, seek for brands that do not include added sugar.
6. Fatty fish
Fatty fish, such as salmon, tuna, and sardines, are high in omega-3 fatty acids.
Long-term omega-3 fatty acid consumption has been found to lessen the risk of rheumatoid arthritis (RA).
Rheumatoid Arthritis (RA) is a chronic autoimmune disease in which the immune system targets a healthy part of the body.
7. Citrus Fruits
Citrus fruits including oranges, grapefruits, tangerines, lemons, and limes are high in vitamin C.
Vitamin C aids in the fight against infection by raising the number of white blood cells in the body.
Remember that your body does not make or store vitamin C, therefore you must consume it on a regular basis. Include these fruits in your diet on a daily basis.