Your immune system needs the best natural foods to make it reliably strong.
Nature has gifted us with a very effective defense mechanism to keep us healthy and strong. This is through protecting us against the invading pathogens. We can make it even stronger if only we care to make the following best foods for the immune system a definite part of our regular diet.
The Best Foods for the Immune System Are Mostly Plant-Based
This is a fact that fruits, vegetables, herbs, shrubs, seeds, and some natural oils are greatly supportive of our immune system. So, let’s have a close look into the utility of these healthy and best foods for the immune system one by one.
1. Elderberries are Remarkable for the Immune System
Rich in flavonoids and antiviral, anti-cancer, and anti-inflammatory properties, this bush or shrub has the biological name of Sambucus nigra. It is also used to make syrups and lozenges. Its syrup is used as a remedy against colds, flu, and bacterial sinus infections. Besides, its extract reduces the duration of the flu by reducing the swelling in mucus membranes. In short, this medicinal plant has been serving as a good antioxidant for centuries. Hence, it is highly beneficial to make it a part of your regular diet.
2. Watermelon is one of the Best Foods for the Immune System
For the proper immune system, your body needs certain nutrients, vitamins, and some other necessary compounds like glutathione. All this is well present in a watermelon serving of two cups containing only 80 calories. This single serving has 270 mg of potassium, 30% of the daily volume of vitamin A, and 25% of the value of vitamin C. Besides, watermelon also contains vitamin B6 and glutathione. This immune-boosting fruit may be eaten in a variety of ways.
3. Low-Fat Yogurt is the Best Food for the Immune System
Probiotics or beneficial bacteria are quite useful for boosting the immune system in a human being. That is why nutritionists recommend adults take three servings of dairy products like low-fat yogurt a day. An 8-ounce serving of low-fat yogurt contains 11 grams of protein, 250 calories, 400 mg of calcium, vitamin B12, B6, and vitamin D. Moreover, low-fat yogurt also contains Probiotics like lactobacillus acidophilus, lactobacillus casei, and Bifidus. All these enhance the immune function of your body as well as reduce both the severity and length of colds. Proper digestion and detoxification also improve a lot if you take Probiotics regularly.
There are vitamin A, vitamin C, fiber, magnesium, iron, and folate in spinach. These nutrients will be destroyed if you cook spinach hard. Always eat it raw or cook it lightly if you want to gain the maximum of it. The nutrients in spinach not only boost the immunity function but also facilitate the body in cell division as well as DNA repair.
5. Sweet Potatoes
Rich in vitamin A and C, an average pack of sweet potato carries only 100 calories but 120% of the daily value of vitamin A and 30% of that of vitamin C. These nutrients are very much important for your immune system as well as for the betterment of your skin. Having no cholesterol and fats at all, sweet potatoes are a blessing for boosting up the immune system without any guilt. Moreover, sweet potatoes contain a good valuable portion of fibers as well. Having a bowl of mashed sweet potatoes every day may enhance your immune function to a remarkable point.
6. Pomegranate Juice
This natural extract is extremely helpful to inhibit the growth of harmful bacteria and viruses. These bacteria include Ecoli, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and others. This extract has also been found to control the bacteria in the mouth that cause periodontal disease, plaque buildup, and gingivitis. The contents present in this extract are also known to control flu, herpes, and other viral issues. Besides, pomegranate juice also promotes the growth of beneficial gut flora that boosts the immune system. These beneficial bacteria include Bifidobacterium and Lactobacillus.
Loaded with antibacterial and antiviral properties, ginger is a miraculous immune-boosting food item. Antioxidant compounds in ginger reduce the inflammation in the body. Infections, normal metabolic processes, and the accumulation of toxins cause the production of free radicals in our bodies. These free radicals increase oxidative pressure. The antioxidants present in ginger quench these free radicals and help fight against cancer, arthritis, neurodegenerative disorders, and many other issues.
A good amount of selenium and vitamin B (riboflavin and niacin) is present in button mushrooms, enabling them to keep your immune system in top form. Besides, there are also sugar-like molecules, polysaccharides, present in mushrooms, responsible to boost the immune function appreciably. Mushrooms also have the savory quality to enhance the flavor of many dishes. These tasty fungi are very popular across the globe.
Oysters contain all for the proper immune function of the body. They have vitamins A and C, selenium, iron, zinc, proteins, etc. One 3-ounce serving of this seafood fulfills 190% of the daily value of selenium, 45% of the daily value of iron, and 20% of that of vitamin C. Moreover, this nutritional powerhouse also contains 16 grams of proteins in its 3-ounce serving. You can get all this for just 140 calories.
This nutrient-packed vegetable contains in its one cup as much of vitamin C as an orange. Potassium, zinc, magnesium, iron, and an array of vitamin B (B1, B2, B3, and B6) are also the chief constituents of this marvelous immune-boosting food. Broccoli is also rich in Beta carotene and the master antioxidant in the body, glutathione. All these minerals and vitamins together perform excellently to keep your immune system up to the mark.
We know garlic for its natural immune-boosting as well as antibacterial, antiviral, and antifungal properties. Its bulbs are full of the antioxidants that quench the free radicals involved in Alzheimer’s disease, heart issues, cancers of various kinds, and many other diseases. Its antiviral properties go a long way towards reducing the severity of flu, colds, and even COVID-19 infections. Those taking garlic in their regular diet in any form catch less cold and flu than otherwise. The same goes for the people suffering from pancreatic, liver, and colorectal cancers. When they included raw or cooked garlic in their regular intake, things improved for them a lot. For ages, people have been praising garlic for its immune-boosting abilities.
12. All Kinds of Tea
A cup of tea is just like a cup of immunity when it comes to its ingredients and their efficacy. The antioxidants called polyphenols and flavonoids are known for boosting up your immune system. The risk of heart disease lowers if we take a cup of tea daily. Green tea in particular is very much effective in increasing HDL cholesterol and decreasing LDL cholesterol, triglycerides, and total cholesterol. It also affects blood lipids quite positively. Thus a cup of tea serves you as a great immunity booster.