Do you love to Boost your immune system?

Our immune system is our body’s defense against harmful pathogens, such as bacteria and viruses. A strong immune system is crucial for good health and well-being, especially during cold and flu season or during a global pandemic like COVID-19. Here are ten foods that can help boost your immune system:

Citrus fruits:

Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, which is an essential nutrient for the immune system. Vitamin C helps to stimulate the production of white blood cells, which fight off infections and diseases.

Garlic

Garlic has antiviral and antibacterial properties that can help to strengthen the immune system. It also contains a compound called allicin, which has been shown to reduce the risk of certain types of cancer.

Ginger

Ginger is a natural anti-inflammatory and has been shown to help reduce inflammation in the body. It also has antiviral and antibacterial properties that can help to fight off infections.

Green tea

Green tea contains antioxidants that can help to protect the body against damage from harmful free radicals. It also contains compounds that can help to boost the immune system.

Yogurt

Yogurt is a good source of probiotics, which are beneficial bacteria that can help to improve gut health and boost the immune system.

Almonds

Almonds are high in vitamin E, which is an antioxidant that can help to protect the body against damage from harmful free radicals. Vitamin E has also been shown to help improve the immune system.

Turmeric

Turmeric is a spice that contains a compound called curcumin, which has anti-inflammatory and antioxidant properties. It has also been shown to help improve the immune system.

Spinach

Spinach is a good source of vitamin C, vitamin E, and beta-carotene, all of which can help to boost the immune system. It also contains antioxidants that can help to protect the body against damage from harmful free radicals.

Blueberries

Blueberries are high in antioxidants that can help to protect the body against damage from harmful free radicals. They also contain a compound called anthocyanin, which has been shown to help improve the immune system.

Sweet potatoes:

Sweet potatoes are high in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for the immune system, as it helps to regulate the production of white blood cells.

Moreover, incorporating these foods into your diet can help to boost your immune system and keep you healthy. It’s important to remember that a healthy diet is just one part of a healthy lifestyle, and it’s also important to get enough sleep, exercise regularly, and manage stress to maintain a strong immune system.

References

1. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;(1):CD000980. doi: 10.1002/14651858.CD000980.pub4. PMID: 23440782. https://www.ncbi.nlm.nih.gov/pubmed/23440782
2. Arreola R, Quintero-Fabián S, López-Roa RI, Flores-Gutiérrez EO, Reyes-Grajeda JP, Carrera-Quintanar L, Ortuño-Sahagún D. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. 2015;2015:401630. doi: 10.1155/2015/401630. Epub 2015 Apr 19. PMID: 25961060; PMCID: PMC4417560. https://www.ncbi.nlm.nih.gov/pubmed/25961060
3. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013 Apr;4(Suppl 1):S36-42. PMID: 23717767; PMCID: PMC3665023. https://www.ncbi.nlm.nih.gov/pubmed/23717767
4. Kim Y, Kim H, Bae S, et al. Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis. J Am Diet Assoc. 2011;111(11):1720-1729. doi:10.1016/j.jada.2011.08.009. https://www.sciencedirect.com/science/article/pii/S0002822311012531?via%3Dihub
5. Xu H, Huang X, Rizvi SAA, et al. Probiotic bacteria, Bifidobacterium animalis subsp. lactis, improves epithelial barrier function in an experimental model of severe acute pancreatitis. Bioengineered. 2019;10(1):461-473. doi:10.1080/21655979.2019.1653019. https://www.tandfonline.com/doi/full/10.1080/21655979.2019.1653019
6. Villafaina S, Collado-Mateo D, Fuentes JP, Merellano-Navarro E, García-Gordillo MA, Gusi N. Curcumin and health outcomes: An umbrella review of systematic reviews and meta-analyses of intervention studies. Clin Nutr. 2021;40(6):3475-3487. doi:10.1016/j.clnu.2021.05.014. https://www.sciencedirect.com/science/article/pii/S0261561421001746?via%3Dihub
7. Chen CY, Milbury PE, Lapsley K, Blumberg JB. Flavonoids from almond skins are bioavailable and act synergistically with vitamins C and E to enhance hamster and human LDL resistance to oxidation. J Nutr. 2005 Jun;135(6):1366-73. doi: 10.1093/jn/135.6.1366. PMID: 15930438. https://academic.oup.com/jn/article/135/6/1366/466

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