Our body’s defense system, also known as the immune system, is our protector from harmful bacteria and viruses. We are not even alarmed most of the time while our immune system is constantly working to protect us. If it wasn’t for our immune system we would have been sick all the time. In this article we will discuss some of the immune-boosting foods and much more about our defense system.
Why are we focusing on food to maintain a healthy immune system? Well, there are other factors that influence your immune health like adequate sleep, regular exercise and stress management, but what we eat also plays a crucial role in strengthening our immune system.
Our immune system is our first line of defense against harmful pathogens including bacteria, viruses and other microbes. Right food for the body means it is getting the right nutrients which will help the immune system to function properly and fight off these pathogens.
Let us first understand the role of nutrition for immune health.
Role of nutrition for immune health
Nutrition plays a crucial role when it comes to our health. The right nutrients in our body ensures all our physiological functions are undergoing properly, including the function served by our immune system. Our immune system is a complex one which is made of different cells. These cells include proteins and tissues that protect our bodies from external threats. Right nutrition for the body ensures that these immune components function properly. Key nutrients that your body needs for optimal functioning, include vitamins, minerals, antioxidants and phytonutrients. These nutrients are vital for a stronger immune response.
Key immune-boosting nutrients
The key nutrients that you need to consume to strengthen your immune system are:
Vitamin C
Vitamin C is the most important to boost your immune system. Its’ importance to the immune system stems from stimulating the production of white blood cells. White blood cells are the core for fighting infections. Also, vitamin C is a powerful antioxidant which helps in protecting your cells from damage caused by free radicals.
Food sources like citrus fruits including oranges, lemons, grapefruits; strawberries, bell peppers, kiwi, broccoli and spinach are a rich source of vitamin C. Include these foods in your diet to meet your body’s need for vitamin C to strengthen your immune system.
Vitamin D:
Another vitamin in the list of immune-boosting nutrients is vitamin D. Yes, the one that you get from the sun. but for this you do not have to roast yourself under sunlight or heat. All you need to do is get early sunlight which is good for your health and the best you can do is consume food which has vitamin D content in it.
Vitamin D helps to enhance pathogen-fighting effects on monocytes and macrophages. These are the white blood cells that play an important role in protecting the body against pathogens.
Foods which are a source of vitamin D are Fatty fish, including salmon, mackerel; fortified foods, including milk and cereals; and egg yolks.
Zinc:
Zinc is vital for the development and function of immune cells, neutrophils and natural killer cells. This mineral helps to maintain the integrity of the immune system and also helps to reduce inflammation.
Best food sources of zinc are oysters, red meat, poultry, beans, nuts and seeds.
Vitamin E:
Another vital vitamin to boost your immune health is vitamin E which is also an antioxidant that helps to protect immune cells from oxidative stress. It also helps in the production of T-cells, which is a type of white blood cells that enhances the immune response.
You can get vitamin E from foods like nuts, especially almonds; seeds; spinach and avocados which are also a rich source of healthy fats.
Selenium:
Once again, an antioxidant that helps to strengthen the immune system, selenium is vital for maintenance of immune health. It is a trace mineral with antioxidative properties which helps to neutralize the damage caused due to free radicals.
Maintaining adequate levels of selenium helps to improve viral immunity. Foods that can help you to replenish selenium levels in your body are brazil nuts, seafood, meat and eggs.
Probiotics:
Probiotics are the beneficial bacteria that supports a healthy gut microbiome which plays a significant role in immunity. Most of the immune system is in the gut; hence you need to maintain your gut health. Probiotics help to maintain gut health by reducing the growth of harmful bacteria.
Probiotics also help to stimulate the production of white blood cells, particularly, macrophages, T-cells and dendritic cells. The foods that you can consume for probiotics are yogurt, kefir, kimchi and other fermented foods.
Omega-3 fatty acids:
Omega-3 helps to reduce inflammation and promote healthy functioning of your immune system. The omega-3s we get from fatty fish are the most effective when it comes to strengthening our immune system. They also help to enhance integrity of cell membranes.
Foods like fatty fish, including salmon, tuna, mackerel, flax seeds, chia seeds and walnuts are rich sources of omega-3 fatty acids.
Top 10 immune-boosting foods
Now let’s come to the most awaited part of this article- immune-boosting foods! Here is a list of top 10 immune boosting foods that will help you to strengthen your immune system.
Citrus fruits:
Citrus fruits are rich sources of vitamin C which plays a vital role in maintaining a strong immune-system. Consuming citrus fruits also helps to maintain hydration levels in your body which is essential for overall health and also to achieve health goals like weight loss or muscle gain.
Fruits like oranges, lemons, limes and grapefruit are some citrus fruits that can help you meet your body’s need for vitamin C.
Garlic:
Garlic is used to strengthen the immune system because of its medicinal properties. The sulfur content of garlic boosts the immune system to boost the immune system to fight off infections.
Garlic is also attributed to relieving nausea and can soothe sore throats.
Turmeric:
Turmeric is another herb that helps to boost the immune system. It has a powerful anti-inflammatory compound named curcumin which helps to enhance the immune response by modulating the activation of T cells. Turmeric is also consumed to reduce inflammation and is a traditional way to heal injuries.
Spinach:
Spinach is a super-food that helps to strengthen your immune system. It is one of the most-nutritious foods not just to boost your immune system but also to enhance your overall health.
Slightly cooked spinach enhances its nutrient absorption. Rich in vitamin C, E, beta carotene and other oxidants, spinach could be helpful to protect the cells from damage by also promoting overall health.
Almonds:
When our mothers used to say that almonds are good for our health, they were absolutely right. Packed with vitamin E and healthy fats, almonds are a great source of immune-boosting food that helps to nourish immune cells so they can function properly. Consuming almonds can also help with protection against oxidative stress. Consume a handful of almonds along with other nuts to get the multiple health benefits.
Green tea:
Green tea is attributed to weight loss but did you know it also helps to boost your immune system? Yes, it does! Green tea contains antioxidants called catechins which helps the body to prevent oxidative stress. Drinking green tea first thing in the morning can help you not just with weight loss but also ensure that your immune health is well maintained.
Yogurt:
Yogurt is a great source of probiotics which supports gut microbiome. It is important to keep your gut health well-maintained because most of the immune functions run in the gut. Yogurt is a rich source of vitamin D which helps to strengthen the immune system.
Sunflower seeds:
Sunflower seeds are a rich source of vitamin E and selenium which are again, powerful antioxidants that help to regulate and maintain immune function. You can add sunflower seeds into your diet by adding it to your salads, smoothies and snacks.
Mushrooms:
Mushrooms are a rich source of vitamin D and contain beta-glucans which is a compound that helps to boost immune functions. You can try to incorporate mushrooms in your diet by experimenting with various recipes for delicious and healthy meals.
Lifestyle Tips to Complement Immune-Boosting Foods
Diet is a crucial aspect to help strengthen your immune system but along with that you need to opt for a holistic approach for good immune health. Ensure to incorporate a few lifestyle changes which will make a huge impact on your immune system.
Regular exercise: Your immune health is also impacted by the frequency of your movement. Include regular exercise in your routine which will help to improve circulation and promotes the healthy movement of immune cells.
Stay hydrated: Staying hydrated is the key to a healthy lifestyle. Drinking water is good for your overall health but it also targets your specific goals. Hydration helps to boost your immune system because it supports the production of lymph which carries the white blood cells and other immune system cells.
Get better sleep: Sleep is a crucial aspect of a healthy lifestyle. Getting better sleep also helps to boost your immune system because poor sleep can weaken your immune system. Aim to get at least 7-9 hours of sleep per night.
Manage stress: Stress is a contributor in weakening your immune system. Practice stress management techniques like meditation, yoga or deep breathing exercises that will be helpful to manage chronic stress.
Frequently Asked Questions
Which foods boost immunity faster?
Ans. to boost your immune system you should focus on foods rich in vitamin C, E, D, selenium, probiotics, zinc and omega-3 fatty acids.
What foods help natural immunity?
Ans. To boost immunity naturally, you should consume foods like turmeric, garlic, spinach, citrus fruits, yogurt, almonds and other natural plant and animal based foods not just to boost immunity but also promote overall health.
What to drink for immunity?
Ans. To boost your immunity you should focus on vitamin C and E along with vitamin D, selenium, probiotics, zinc and omega-3 fatty acids. If you are looking for a drink to consume to boost immunity, you should drink infused water also known as detox water. Green tea is also a great option to drink if you want to boost your immunity.
