10 Superfoods That Boost Your Immune System

The best way to stay healthy is to eat a nutritious diet, which can help build and maintain your immune system. Most natural food provide some nutrition or the other, but some of them are exceptionally nutrient dense and provide various health benefits. Such foods are popularly known as superfoods and are immune system booster.

Nutrients like vitamin A (Beta Carotene), vitamin C, vitamin E, zinc and protein help to keep the immune system working effectively and efficiently. Vitamin A helps to improve digestive health and strengthens the respiratory system. Vitamin C activates the immune system and helps in production of antibodies. Vitamin E prevents oxidative damage to cells by free radicals and zinc supports proper functioning of the immune system. Protein contains amino acids that are vital for the functioning of T-cells, which protect the body from invading pathogens.

Here are some superfoods that are potential immune system booster.

1. Red bell pepper

Red bell peppers are loaded with vitamin C, known to strengthen the immune system. Besides, it’s rich in beta carotene, which helpful in maintaining eye and skin health. Enjoy this nutritious vegetable by stir frying or roasting for maximum benefit.

2. Turmeric

Turmeric contains curcumin, a potent anti-inflammatory compound that helps to build a strong immune system. Curcumin activates production of T-cells, which fights diseases that invade your body. Add this spice to your cooking and give yourself an immune boosting shot at dinnertime.

3. Blue berries

Blue berries contain anthocyanin, a flavonoid with antioxidant properties that help to strengthen the immune system. Flavonoids play an important role in preventing and treating upper respiratory tract infections, coughs and colds. Eat them with your breakfast cereals or in Greek yogurts.

4. Broccoli

Broccoli is packed with nutrition, providing vitamin C, vitamin E, vitamin A, fibres and powerful antioxidants like sulforaphane. Studies have shown that people who eat broccoli regularly have a strong immune system. For optimum health benefit, it’s best to eat broccoli raw or steamed.

5. Tomatoes

Tomatoes have rich concentration of vitamin C, one of the top superfoods to boost nutrition. It’s also high on lycopene, which plays an important role in immune health, and in preventing some types of cancer. Pair tomatoes with some fats to improve absorption of lycopene. Drizzle some oil on your tomato salad or make your own salsa with tomatoes, onions and olive oil.

6. Spinach

Spinach is packed with vital nutrients and antioxidants like flavonoids and carotenoids that strengthen the infection-fighting ability of the body. It also contains vitamin C and vitamin E that works as immune system booster. This superfood is best eaten lightly cooked, to get optimum nutrients.

7. Sweet potatoes

Rich in beta carotene, sweet potatoes provide antioxidants and help the body to produce vitamin A. Studies have shown that vitamin A is critical for gut health and supports immune health. Eat these orange vegetables regularly, roasted or boiled to avoid vitamin A deficiency.

8. Oily fish

Salmon, tuna, herrings and other oily fish have high concentration of omega-3 fatty acids. Omega-3 reduces inflammation and stimulates white blood cells. Studies suggest that people who consume two to three servings of fish each week have reduced risk of rheumatoid arthritis (RA). Rheumatoid arthritis is an autoimmune disease that occurs when your immune system starts attacking healthy part of the body by mistake.

9. Sunflower seeds

Sunflower seeds are filled with nutrients such as vitamin E, vitamin B-6, phosphorous and magnesium. Vitamin E helps to regulate and maintain proper functioning of the immune system. It’s also rich in selenium, which has the potential to combat viral infections. Improve your body’s immunity by eating sunflower seeds on salads or in trail mixes.

10. Almonds

Almonds are rich in vitamin E, manganese, copper, magnesium and fiber. Vitamin E is key to maintaining a healthy and strong immune system. Manganese and copper work in tandem with vitamin E to boost the immune response of your body. Snack on a handful of almonds to strengthen your immunity and improve overall health.

 

The bottom line

Enjoy these superfoods to strengthen your immune system, and enhance your body’s ability to fight infections and diseases. The nutrients in these foods have been found to be helpful in supporting the immune system. But these nutrients must be had in moderation for optimum benefit and to avoid any side effects. Most important, wash your hands to prevent infection from germs possibly lying around.