While no certain foods alone can boost your immune system, there are some foods that are more beneficial when it comes to boosting immunity and fighting infections, especially when included in a balanced diet.
When it comes to maintaining a healthy diet and boosting the immune system and reducing
inflammation, it's important to include as many foods as possible in your overall diet.
Research has shown that fruits and vegetables contain nutrients such as beta-carotene,
vitamin C, and vitamin E that can boost immune function. Eating a good amount of nutrients
as part of a varied diet is essential for the health and function of all cells. A well-balanced
diet of a range of vitamins and minerals, combined with healthy lifestyle factors such as
adequate sleep, exercise, and low-stress levels, prepares the body to fight infection and
disease more effectively. Every small healthy meal helps your body fight disease more
effectively.
Salty and processed foods can limit your body's ability to fight infectious diseases effectively.
Diets that are limited in variety and low in nutrients, such as diets made up of mostly
ultra-processed foods and devoid of minimally processed foods, can negatively impact a
healthy immune system. Yogurt is also a great source of vitamin D, so try to choose foods
rich in this vitamin. Eggs contain high amounts of vitamin D, which is necessary to regulate
and strengthen the immune system. As an antioxidant, vitamin E supports the body's
immune function by promoting the growth of T lymphocytes, which are essential for fighting
off and even prevent infections. Vitamin E acts as an antioxidant in the body and helps
protect cells from damage caused by free radicals.
In the body, vitamin C acts as an antioxidant, which means that vitamin C protects cells from
free radical damage. Zinc doesn't get the same attention as many other vitamins and
minerals, but our bodies need zinc in order for our immune cells to function properly.
According to a study published in the Cochrane Database of Systematic Reviews, this
nutrient has an impact on the immune system and helps reduce cold symptoms. A naturally
occurring mineral found in the soil and absorbed by plants plays an important role in
inflammation and immunity.
Dark chocolate also contains an antioxidant which is called theobromine, which helps boost
the immune system by protecting body cells from free radicals. Blueberries contain
flavonoids called anthocyanins, which have antioxidant properties that can help boost a
person's immune system. Like ginger, turmeric has anti-inflammatory properties that can
help reduce chronic inflammation and reduce the risk of immune system suppression.
Turmeric contains a health-promoting compound called curcumin, which has been shown to
have antioxidant and anti-inflammatory properties that can boost the body's immune function.
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