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10 Foods to Make Your Immune System Stronger

Add these food items to your diet & make your body's immune system stronger

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A healthy body keeps a healthy mind. With regular exercise, second best way is to keep yourself healthy by choosing selective and hygienic foods to boost your immune system.

Research says that when you add healthy and antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein an important part of your daily routine meal list, it helps to maintain good immune system which helps to ward off infection and illness.

Many people are now much conscious about their health and diet to stay healthy. Preventive measures such as hand washing, avoiding contact with sick individuals and good hygiene. These steps can be helpful to reduce this risk to indulge in different types of viruses, bacteria and other pathogens. Whereas, adding the following list of 10 Foods to Make Your Immune System Stronger can also be helpful.

List of 10 Foods to Make Your Immune System Stronger

Incorporating specific foods into the diet can strengthen a person’s immune response. Read on to discover 10 food items that boost the immune system.

1: Garlic

Most of the clinical research studies results say that garlic is a potential antibacterial and has antiviral properties. However, in history, cloves of garlic have been used in food for an assortment of health-related reasons. This goods item is a common home remedy for the prevention of colds and other illness.

2: Broccoli

This vegetable is another source of vitamin C like oranges. Broccoli also contains potent antioxidants, such as sulforaphane. Due to these reasons, it is a good choice in vegetables to eat regularly to support immune system health. It supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help our immune system to run in top form.

3: Fish

A big source to get the omega 3 fatty acids DHA and EPA is by eating fatty fish such as tuna, salmon, and mackerel. You can also get these omega 3s through fish oil capsules or algae supplements which is a vegan source. Other resource of the omega 3 fatty acid are ALA: Flax seeds, flax oil, chia seeds, hemp seeds, and walnuts.

4: Chocolate

There are different types of chocolate but the dark chocolate contains an antioxidant called the obromine, which can help to boost the immune system by protecting the body’s cells from free radicals. Most of the studies indicate that cocoa and extracts of cocoa may positively affect various aspects of the immune system as well as act as a dominant antioxidant.

5: Yogurt

Nutritionists always recommend making yogurt a part of your food. According to them, adults consume 3 servings of dairy products per day and low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. So make your immune system strong through this important part of food.

6: Spinach

Food studies proved that spinach gets top billing as a super food. It has high content of foliate, vitamin A, vitamin C, fiber, magnesium, and iron. According to the nutritionist, Spinach helps to boost immune function and provide the body with necessary nutrients for cell division and DNA repair.

7. Sweet potatoes

A sweet potato is rich in Beta carotene, which is a type of antioxidant that can get from the skin of the potato. This antioxidant is a source of vitamin A and it helps to make skin healthy and may even provide protection against skin damage from ultraviolet (UV) rays.

8: Wheat Germ

Wheat germ is the most nutrient rich part of the grain. It is very rich in B vitamins, zinc, and vitamin E. Wheat germ makes an easy addition to bump up the nutrition in baked food items. Alternate wheat germ for a bit of white flour in recipes to get some extra vitamins and minerals for your body.

 9: Oranges

Oranges are an excellent source of vitamin C, which helps many people turn to when they feel a cold developing. It helps to reduce the duration of common cold symptoms and improve the functionality of the immune system.

10: Ginger

There is an anti oxidant compound in ginger root which have potent anti inflammatory and immune boosting properties. It helps to develop a normal metabolic process in the body.

So it is important to remember that the immune system is composite. Eating a healthful, balanced diet is just one way to support immune system in your body.

Read Also: Healthy Fasting Tips for Ramadan 2018
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