Are you getting sick often? It can be a sign of low immunity. Your immune system is your body’s natural defense mechanism that wards off diseases and infections. If you have a high immunity, you will get ill less often and it can improve your quality of life. It fights against foreign agents, viruses, bacteria, and germs to keep you away from illnesses.
Various factors can affect your immune system like sleep, genetics, and exercise, diet is a vital aspect of the health of your immune system. Our diet provides us with nutrition and if you eat right, it can help boost your immunity. It is essential to be aware of the foods that can strengthen or worsen your immunity to make healthy diet choices. In this article, we will talk about the best and worst foods for immunity.
Table of Contents
Best Immunity Boosting Foods for Your Diet
Following is a list of immunity-boosting foods that you should include in your diet:
1. Ginger
A must ingredient for most Pakistanis, ginger is known for its healing and anti-inflammatory properties. It contains magnesium, Vitamin C, and potassium. It helps clear inflammation in your body and improves your immune health. It also contains antioxidants which help clear free radicals from your body and prevent diseases.
2. Berries
You can never go wrong with berries. These little delights are low in calories, high in nutrition, and packed with polyphenols and flavonoids that make your immune system strong. Berries, such as strawberries, blueberries, and raspberries, contain ample amounts of Vitamin C and other compounds that contribute to better immune health. They have anti-viral and anti-inflammatory effects and they help improve immune function. Moreover, berries are high in dietary fiber as they promote a healthy gut. It also reduces inflammation in the body and prevents diseases.
3. Fatty fish
Fish is a potent source of useful minerals like Omega-3 fatty acids, polyamines, taurine, and other amino acids. These increase the good bacteria in your gut and improve your immunity. Some examples of fish that can boost immunity are tuna, mackerel, trout, and salmon.
4. Citrus fruits
Vitamin C works wonders for your immune health and citrus fruits, such as oranges, lemon, and grapefruit, contain loads of it. It increases white blood cells in your body that help combat infections. Moreover, its antioxidant content also helps fight oxidative stress and protect your body from damage. Citrus fruits also contain flavonoids which improve immunity and help recover from diseases. Citrus fruits are also delicious and juicy, so they can also help maintain hydration and satisfy your sweet tooth.
5. Broccoli
The king of green foods in terms of nutrition, broccoli is full of vitamins, minerals and compounds that aid in boosting the immune system. Broccoli contains vitamins such as A, C, and E. It also contains other compounds that can help improve immunity and is fiber-rich. Moreover, it contains antioxidants that can benefit your overall health, including immune health. Though it may not have the greatest taste, broccoli’s high nutritional value makes it one of the best immunity-boosting foods you should definitely add to your meals.
6. Bell peppers
If you want to beat viruses and infections, bell peppers are a safe bet. They contain compounds and vitamins, including Vitamin C, which help enhance immunity. Red bell peppers pack more Vitamin C than citrus fruits. It also contains Vitamin A which aids in the formation and function of white blood cells, which are important for your immune system. Additionally, it contains Vitamin E and antioxidants that help protect your body from numerous diseases.
7. Garlic
Garlic, a usual ingredient available in every kitchen, is a star when it comes to fighting illnesses. Garlic is known to improve heart health by clearing your arteries. Garlic also contains compounds that can enhance your immune system. Adding garlic to your meals also makes them taste better.
8. Yogurt
A humble food, yogurt loads many nutrients that can benefit your body. Yogurt contains Vitamin D, which stimulates the immune system and helps combat diseases more effectively. It is also a prebiotic that helps maintain gut health. Additionally, it is high in calcium, which makes your brain stronger. While yogurt is a good pick among immunity-boosting foods, you must eat plain yogurt instead of those filled with sugar as they have high calories and lower nutrition.
9. Sunflower seeds
If you want to boost your immunity, you should add sunflower seeds to your diet. They are full of Vitamin E, which can enhance your immune health by preventing cell damage from free radicals. They also contain phosphorus, selenium, magnesium, and Vitamin B6, which can positively impact your immune system. They can add a crunchy element to your salads or yogurt bowls while providing numerous health benefits for your body.
10. Almonds
Almonds are not only a healthy snack; they are also filled with Vitamin D which can improve your immune health. It contains healthy fats which help your body absorb Vitamin E more effectively. They also provide many other benefits to your body, so eating a few almonds every day can lead to better overall health.
11. Turmeric
Turmeric is a spice that is known for its healing and anti-inflammatory properties. It can be used as a spice or you can add it to milk or tea to get its benefits. It contains curcumin, which also prevents diseases and helps wounds heal faster.
12. Orange juice
Orange is another Vitamin C-rich food that helps prevent infections. It can help you recover from a cold. It also protects against cell damage and boosts immunity.
13. Spinach
Spinach, a leafy green vegetable, is a top superfood that can benefit your immune system. It contains Vitamin C, antioxidants, and beta-carotene. It has disease-fighting properties and many other advantages for your body. Ensure you do not overcook it, as spinach can lose its nutrients during the process.
14. Poultry
Chicken and turkey contain Vitamin B6 and zinc. Vitamin B6 helps produce red blood cells and lowers inflammation in the body. Moreover, its zinc content increases white blood cells in your body, which are essential to fight off infections and diseases.
Worst Foods For Immunity
Following is a list of foods that weaken the immune system:
1. Sugary foods
Foods high in sugar can harm your health. High sugar levels can trigger inflammation in your body, making it harder to prevent diseases. It can also cause medical issues like diabetes and obesity, which can damage your health. Limiting your intake of sugary foods can help build immunity and prevent illnesses.
2. Processed foods
Processed or packaged foods are usually high in sugar and harmful additives. Research indicates that foods with high additives increase the chances of insulin resistance, obesity, and insulin resistance.
3. Refined carbohydrates
Refined carbs can compromise your immune system if consumed in excess. Such foods include white rice, cookies, cakes, pastries, and other baked goods.
Other Ways To Improve Immunity
Apart from diet, many other factors make up a healthy immune system. You can also boost immunity by:
- Exercising regularly
- Quitting smoking
- Managing stress
- Maintaining a healthy weight
- Sleeping properly
While food is essential to keep your health in good shape, the above factors can also influence your immune function. They may vary for every individual and depend on your current health status. If you are sick, your immunity becomes low and increases the chance of infection.
Conclusion
Your immune system is your body’s defense mechanism against foreign invaders like viruses and bacteria. It is made up of complex organisms that work together to prevent and treat illnesses. What you eat provides your body with nutrition which it requires to keep your immune health intact. Different foods contain components that can enhance your immunity.
These immunity-boosting foods include sunflower seeds, garlic, turmeric, berries, ginger, fish, citrus fruits, broccoli, spinach, and yogurt. All these foods can help improve your immunity and present many other potential benefits for your health. Most of these foods are high in Vitamin C, which is an essential vitamin for a healthy immune system. It is best to balance the portion of your meals and add some of these foods to your diet.
That’s not all! You should also avoid certain foods to keep your immunity high. Avoid processed foods with sugar and carbohydrates as they can deteriorate your health. They can also lead to other diseases and damage your health. Moreover, adopting a healthier lifestyle can also strengthen your immunity.
Quitting smoking, managing stress, exercising, getting enough sleep, and maintaining a healthy weight can also enhance your immunity and prevent damage to your body. You should take extra care if you are already sick because it means that your immune system is already compromised. Ensuring a diet full of immunity-boosting foods can enhance your health and quality of life.
