A strong immune system helps keep a person healthy. Can certain foods strengthen the immune system?
The immune system consists of organs, cells, tissues and proteins. Together, they drive bodily processes that combat pathogens, which are viruses, bacteria, and foreign bodies that cause infection or disease.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies that bind to antigens on pathogens and kill them. Including certain foods in the diet can strengthen a person's immune response. Read on to discover 15 foods that boost the immune system.
Blueberries
Blueberries contain antioxidants called anthocyanins that have antioxidant properties that can help strengthen a person's immune system. It contains a type of flavonoid.
A study conducted in 2016 stated that flavonoids play an important role in the immune defense system of the respiratory system. Researchers found that people who consumed foods rich in flavonoids were less likely to get upper respiratory tract infections or colds than those who did not.
Dark chocolate
Dark chocolate stimulates the body's cells to release It contains an antioxidant called theobromine, which can help strengthen the immune system by protecting it from radicals.
Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body's cells and contribute to disease.
Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to consume it in moderation.
Turmeric
Turmeric is a yellow spice that many people use in cooking. It is also available in some alternative medicines.
Consumed turmeric may increase a person's immune response. This is due to the properties of curcumin, a compound in turmeric. According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects.
Fish oil
Salmon, tuna, fish and other fatty fish are a rich source of omega-3 fatty acids.
According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA). can reduce the risk. RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
Broccoli
Broccoli is another source of vitamin C. It also contains powerful antioxidants such as sulforaphane.
For these reasons, it is a good choice to eat regularly to support immune system health.
Sweet potato
Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin its orange color. Beta carotene is a source of vitamin A.
It helps keep the skin healthy and may even protect against skin damage from ultraviolet (UV) rays.
Spinach
Spinach can strengthen the immune system because it contains many essential nutrients and antioxidants, including:
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flavonoids
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carotenoids
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Vitamin C
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Vitamin E
Vitamin C and E immunity can help support the system. Research also shows that flavonoids may help prevent colds in healthy people.
Cinnamon
People use it in various dishes and desserts, as well as in teas. They use ginger. According to one review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.
However, more research is needed to confirm whether it can effectively prevent the disease.
Garlic
Garlic is a common home remedy for preventing colds and other diseases. One study looked at whether taking garlic supplements containing allicin reduced the risk of colds.
The group of participants taking a placebo had twice as many colds as those taking garlic supplements. However, researchers have found that garlic helps with colds. They concluded that more research is needed to determine whether it helps prevent blight.
Green tea
Green tea contains only small amounts of caffeine, so people may experience black They can be enjoyed as an alternative to tea or coffee. Drinking green tea can also strengthen the immune system.
Like blueberries, green tea contains flavonoids that may reduce the risk of colds.
Kefir
Kefir is a fermented beverage containing live bacterial cultures that are beneficial to health. Early research shows that drinking kefir may boost the immune system.
According to a 2017 review, several studies have shown that regular kefir consumption may help:
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Fight bacteria
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Reducing inflammation
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Increasing antioxidant activity
The majority of the research supporting this is animals performed on or in a laboratory. Researchers need to conduct additional studies to understand how kefir might prevent disease in humans.
Sunflower seeds
Sunflower seeds are delicious added to salads or breakfast bowls. can add one. They are a rich source of vitamin E, an antioxidant.
Like other antioxidants, vitamin E improves immune function. It does this by fighting free radicals that can damage cells.
13. Almonds
Almonds are another excellent source of vitamin E. They also contain manganese, magnesium and fiber.
A small handful or quarter of a handful of almonds is a healthy snack that can benefit the immune system.
14.Citrus and Kiwi
Citrus fruits and kiwis are excellent sources of vitamin C when many people are feeling cold.
Vitamin C may reduce the duration of cold symptoms and improve the function of the human immune system, although scientists are still not sure exactly how it helps. .
Red bell pepper
Avoiding the sugar in fruits For working people, red bell peppers are an excellent alternative source of vitamin C.
Roasting and roasting preserve the nutritional content of red bell peppers better than steaming or boiling, according to a study on cooking methods.
Other ways to strengthen the immune system:
The following lifestyle strategies can strengthen a person's immune system:
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Avoid smoking
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Regular exercise
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Maintain a healthy weight
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Avoiding alcohol or drinking in moderation
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Getting enough sleep
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Minimizing stress
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Correct hand washing
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Oral hygiene
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