Good nutrition is essential for a strong immune system. Research shows that the body's ability to combat pathogens and foreign materials which cause diseases, depends on the nutritional value of the diet taken. Your immune system is essential in fighting pathogens and foreign particles that can cause diseases such as viruses, bacteria, and fungus. When you eat the following foods that boost your immunity, you can fight infections and live a healthier life.
Immune Boosting Foods
The renowned foods that enhance immunity include:
1. Yogurt
Live active cultures or what is commonly referred to as probiotics in yogurt have healthy bacteria, which is essential in keeping the intestinal and the gut free from germs that cause disease. The yogurt is important in boosting your immunity by alleviating harmful bacteria that could cause infections. You can buy a 7-ounce of yogurt from your local store everyday to enjoy better digestion.
2. Garlic
According to medicinal chemistry, garlic has a main active ingredient called allicin which has antifungal and antibacterial properties. Taking garlic helps in fighting microbes that could cause flu and other respiratory related conditions. In addition, recent studies indicate that allicin reduces the chances of getting stomach cancers.
3. Barley and Oats
Oats and barley grains contain a component called beta-glucan, a fiber that has various health benefits. The fiber has antioxidant and antimicrobial properties. Taking a serving of the grains will reduce the chances of contracting an infection by more than 80%. Moreover, the grains are one of the immune boosting foods that can speed up wound healing process and catalyze the function of antibiotics.
4. Shellfish and Fatty Fish
Shellfish contains important mineral called selenium. Selenium helps in boosting the immune system by accentuating the production of cytokines or a biological compound that helps in alleviating influenza. When you take mackerel, salmon or herring, you are ingesting high amounts of omega 3 fatty acids. The fatty acids are known to improve cognitive capacity, protect the lungs, increase airflow, and prevent inflammation.
5. Tea
Most of us take tea on a regular basis. However, we fail to understand the importance of tea in a biological system. Tea has more benefits than just being a stimulant. Tea contains catechin and amino acid L-theanine that help in boosting the immune system.
6. Beef
Research shows that deficiency of mineral zinc is common across the globe. Zinc is important in the transfer of information from one neuron to the other. When the information is not transferred effectively, it may result in infections. Taking 3-oz of lean beef helps in providing zinc enough to boost the transfer of information. Moreover, it helps in the synthesis of white blood cells which are essential in fighting infections.
7. Sweet Potatoes
Sweet potatoes contain vitamin A. This vitamin is crucial in the production of connective tissue. Collagen is a protein that helps in keeping the skin elastic and supple. Lack of connective tissue will result in rupturing or a high susceptibility of skin to dermatological infections. Taking sweet potatoes will help in increasing the production of the protein, therefore, a healthy and infection free skin. Moreover, vitamin A is important for sight as it has beta-carotene.
8. Chicken Soup
You may underestimate the essence of chicken since you take it frequently. However, research shows that chicken soup is one of the most effective immune boosting foods and it can prevent inflammation of the bronchial tubes when you have flu. The chemical configuration of amino acid cysteine released when cooking the chicken works in the same fashion as bronchitis drug acetylcysteine. Therefore, you can fight cold and bronchial infections by drinking chicken soup.
9. Mushrooms
Mushrooms are classified as fungi and have been taken for hundreds of years. Mushroom is a good source of vitamin B-complex vitamins, such as pantothenic acid, niacin, and riboflavin. The vitamins are essential in accentuating the functioning of the nervous system. The health of red blood cells is largely dependent on riboflavin. Moreover, mushrooms contain mineral selenium which is a powerful antioxidant and it protects the body cells from irregular multiplication or tumor formation. The beta glucan in mushrooms has immune boosting properties, and it can help in increasing resistance to allergies and bacterial infections.
10. Ginger
Recent research indicates that ginger has numerous health benefits, which includes antimicrobial, anti-inflammatory, and antioxidant. The active ingredients in ginger are essential in boosting the immune system and combating any cellular damage. Ginger also aids in digestion. Moreover, pharmaceutical studies show that it helps in relieving menstrual symptoms in women.
11. Citrus
Vitamin C is important in a biological system because it aids in increasing the production of white blood cells. White blood cells are known to increase phagocytosis or the combating of pathogens and foreign materials that can cause infections. All citrus fruits contain some amount of vitamin C, and it is imperative that you include these in your diet, such as orange, grapefruit, lemon and lime.
12. Berries
Raspberries and blue berries are known to be rich in antioxidant properties. The features of these berries help in fighting cancer or uncontrolled cellular multiplication. The berries are high potent immune boosters and the phytochemicals, such as anthocyanins, alleviate free radicals in the system.
13. Spinach
As a dark leafy green, spinach plays numerous beneficial roles in your body. Spinach is one of the immune boosting foods and it has numerous active ingredients that will help in improving blood glucose control for diabetic individuals. It lowers the risk of cancer due to its antioxidant properties, and it improves bone development with calcium and potassium ions.
14. Turmeric
Turmeric, or Curcuma longa as it is known scientifically, is rich in Curcumin. Curcumin is important in treating rheumatoid arthritis and osteoarthritis. The ingredient has antibacterial, anti-fungal, and anti-inflammatory properties. Moreover, this immune boosting food has the ability to reduce fever and flu-related symptoms.