Foods That Boost Your Immune System

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Immunity is your body’s ability to fight off infections, diseases or other unwanted biological invasions while at the same time avoiding allergies or other autoimmune diseases. To maintain a healthy immune system or boost your immune system most doctors recommend exercising, eating healthy as well as avoiding smoking and saturated fats. Some signs and symptoms of a weak immune system include fatigue, rashes, mild fevers, joint pains, hair loss, headaches and reoccurring infections. However to determine whether you have an immune disorder or weak immune system your doctor will perform a blood test. The test will check if you have a healthy amount of infection fighting proteins (immunoglobulin) in your blood as well as your levels of blood cells and immune system cells.

There are simple ways to maintain a healthy immune system and boost your immune system for both adults and children by

·         Regular exercise

·         Washing your hands regularly

·         Avoid smoking and second hand smoke

·         Get enough sleep

·         Avoid over use of antibiotic (only use antibiotics when prescribed by a doctor)

·         Eating a healthy and balanced diet

There certain foods in particular that help boost, maintain and regulate the healthy functions of your body’s immune systems. Foods that boost your immune system or help protect a weak immune system include:

1.      Iron rich foods

Meat, poultry, fish, shellfish, legumes, nuts, seeds, dried fruits and cruciferous vegetables
are rich in iron and vitamin B-6 which helps in the formation of new blood cells. Iron is also essential in the normal development of the immune system.

2.       Probiotic rich foods

Yoghurt, curd, buttermilk and kimchi contain probiotics. Read more on probiotics and other health benefits they have by clicking here.

3.      Vitamin C rich foods

Citrus fruits such as oranges, lemons, limes, grapefruits, and tangerines are a rich source of vitamin C. Vitamin C can also be found in bell peppers, pumpkin, guavas, berries, tomatoes, dark leafy greens, broccoli, papaya, snap peas and kiwis. Vitamin C helps boost your immunity system and lowers your chance of infections. Lemons are also great in fighting cancer for more on lemons fighting cancer click here.

4.      Flavonoid rich foods

Garlic, Onions and ginger contain flavonoids that boost your body’s immunity and also help prevent cancer. Garlic also contains antimicrobial and antiviral properties that help fight bacterial and viral infections. Read more on other benefits of Onions and garlic click here.

5.      Polyphenol rich foods

Berries are a rich source of polyphenols which protect against viruses such as influenza, staphylococcus, E.coli, and salmonella infections. Berries are also a rich source of vitamin C.

6.      Lauric Acid rich foods

Coconut oil contains Lauric acid which has antimicrobial properties that kill harmful viruses, bacteria and fungi. They also fight bacterial that cause stomach ulcers, sinuses, dental cavities, food poisoning and urinary tract infections. Coconut oil is also great for skin infections and clearing blemishes, for more information on coconut oil for skin care click here.

7.      Vitamin E rich foods

Avocadoes, dark leafy greens, Nuts and seeds are a wonderful source of vitamin E. Nuts and seeds such as Sunflower seeds, pumpkin seeds, cashews, sesame seeds and almonds are a good source of vitamin E. Vitamin E is a powerful antioxidant which regulate and maintain the healthy functions of your immune system. Read on other benefits of pumpkin seeds by clicking here.

Leafy vegetable such as cabbage, kale and spinach as well as cauliflower and broccoli are also rich in antioxidants and carotenoids and other vitamins essential for a healthy immune system.

8.      Vitamin A rich foods

Root vegetables such as potatoes, sweet potatoes, carrots are a great source of vitamin A. Vitamin A lowers your risk of infections in addition vitamin A also boosts your body’s immune system.

In conclusion a healthy diet is probably the most essential part of maintaining a healthy immune system although supplements are also available.