Giving these amazing food that boosts the immune system to the body helps keep you healthy. So if you are looking for ways to prevent colds, flu, and other infectious diseases, the first step is to go to your local supermarket.
A robust immune system helps maintain people’s health. Can certain foods boost the immune system? Well, below are this excellent food that enables the immune system. This system is made up of organs, cells, tissues, and proteins. Together, they perform bodily processes and fight against pathogens such as viruses, bacteria, and foreign bodies that cause infections and diseases.
Below are the ten amazing food that boosts the immune system
- Fortified Orange Juice
- Bell Peppers
- Lean Meats
While these are individual foods, you can try to add them to your diet based on the recommended healthy daily intake of nutrients.
Broccoli is an excellent source of vitamin C and β-carotene and contains some sulfur compounds, shown in research to increase the production of the antioxidant glutathione. From the perspective of immune support, glutathione minimizes potential damage by attacking free radicals.
This allows the immune system to focus on maintaining good health rather than recovering from injury. Other sulfur sources are the most nailed vegetables, such as broccoli, thin chrysanthemum, and kale, which have almost no smell when cooked.
- Fortified orange juice
I usually disagree with drinking alcohol and not eating fruit, but it is challenging to defeat the enhanced EU’s immune system.
The cup naturally produces 100% of the daily value (DV) of vitamin C, of which 25% of vitamin D is an antioxidant vitamin, which plays a significant role in maintaining the health of the immune system. DV.
This is important because most people do not have optimal vitamin D levels. According to this research, they are more likely to get sick. A 2017 study showed that adding vitamin D can help prevent respiratory infections.
Proper intake of protein is essential to support the immune response. Eggs are a suitable method because they also contain nutrients needed by the human body, such as vitamin D, zinc, selenium, and vitamin E, to make the immune system function normally.
Suppose you can choose eggs from vegetarian chicken. You will get vitamins with higher levels of vitamin Omega-3 and vitamins D and E. However, organic or cage-free varieties are not required, as this does not seem to affect the nutritional content.
- Bell Peppers
Citrus fruits are a fantastic vitamin C source, but if you want to get the best of it, choose red pepper or yellow pepper.
Medium red pepper contains more than twice the vitamin C of a medium orange. Besides, pepper is full of antioxidant β-carotene and includes a small amount of vitamin E, including antioxidants. Throw thin slices into salads, stir-fry with other vegetables, or dip in hummus instead of pita bread.
Most clinical studies on garlic’s potential antibacterial and antiviral properties use concentrated extracts. Historically, garlic has been used in food for various health-related reasons.
If you like garlic, you can add garlic to your diet. The extract also has some health benefits. Review the uses of cooking.
Children’s service concept: Add a lot of garlic to the chicken soup. Add garlic, cucumber, tomato, and feta to the Greek salad.
Fungi can be an effective weapon to prevent colds, flu, and other infectious diseases. Research on fresh, dried, and extracts shows that mushrooms such as shiitake, maitake, and Ganoderma have antiviral, antibacterial, and antitumor effects.
For centuries, people around the world have turned to mushrooms for a healthy immune system. Modern researchers now know why.
Studies have shown that fungi increase the production and activity of leukocytes, making them more aggressive. It’s a good thing when you’re infected. And they are also a natural source of vitamin D.
- Colorful Vegetables
Carotenoids, such as β-carotene, are essential antioxidants that help the immune system function. The three carotenoids are found in bright yellow, orange, and red fruits and vegetables, but most are also found in green fruits and vegetables.
It is essential to obtain different fruits and vegetables in different colors because it is believed that different types of carotenoids can work together to strengthen the body’s immune system.
These proteins are rich in vitamins and minerals and rich in antioxidants, such as vitamin E, omega-3 fatty acids, and zinc.
Similarly, current research has shown a link between eating nuts and health benefits, such as reducing the risk of chronic diseases.
Kid-friendly snack ideas: As an antioxidant-rich snack, spread pure natural walnut butter on whole wheat bread, celery or apples.
Berries are rich in vitamin C, bioflavonoids, and phytochemicals in fruits and vegetables, which can act as antioxidants to prevent cell damage.
A cup of strawberries contains as much as 100 mg of vitamin C. This is almost the same as a glass of orange juice. Dark berries (such as blueberries) are exceptionally high in bioflavonoids. Please choose to eat a bowl of different fruits or which fruit to choose every day, not just a seed to get the best immunity.
- Lean meats
Are you surprised that there is meat on the list? Therefore, I think that supporting the health of the immune system is an essential food. One hundred twenty grams of ribs provide more than half of the recommended diet (RDA) of zinc, selenium, and vitamin B6.
The correct intake of these three nutrients can be tricky. A slight deficiency can weaken the immune system and make it 100% ineffective. This increases sensitivity to the disease and weakens the immune system. Find a way to add lean meats such as Fillet mignon, steak, and ribs up to 3 times a week.
When the immune system comes in contact with a pathogen, it elicits an immune response. Similarly, the system actually will release antibodies that bind to and kill the pathogen’s antigens.
Besides, when you add some foods to your diet, you can increase your immune response. I hope this guide can help you discover the foods that strengthen your immune system.