Foods That Boost The Immune System

Wouldn’t it be wonderful if a specific food could magically protect you from all the pesky “particles” in the air?

Obviously, it’s not that straightforward. Handwashing continues to be your best defense against contracting viruses, and sleep is also an essential component of a strong defense.

However, what you eat does impact your immunity to colds and flu. The nutrients and other compounds in your daily diet have an effect on the strength of your immune system, though it is not limited to a few specific foods. Here are some dietary practices that can help you maintain good health.

Get Enough Protein

One of the most important things we can do to boost our immune system and maintain our overall health is to consume enough protein. A lack of protein can weaken the immune system. Amino acids are required for the synthesis of antibodies and other essential proteins in the body.

Protein-rich foods, such as nuts, legumes, and whole grains, may help boost your immune system. Animal foods, such as beef and pork, contain zinc, a mineral that your body needs to produce T-cells (you can find zinc in cashews and chickpeas too).

Fruits And Vegetables On A Daily Basis

The best way to boost your immune system is by eating a rainbow of fruits and vegetables every day. By eating a wide variety of colors and shapes, you are ensuring that you are getting a large variety of vitamins, minerals, and phytonutrients.

Produce contains key vitamins involved in the immune system. Vitamin C, found in foods such as strawberries, bell peppers, broccoli, and citrus, aids in the function of immune system cells such as phagocytes (the category of cells that engulf potentially harmful particles). Vitamin A is found in cantaloupe, sweet potatoes, spinach, and carrots and helps keep tissues in the mouth, intestines, and respiratory tract healthy. Remember that eating the actual fruit or vegetable is preferable to taking single-vitamin supplements because all of the components in the food are likely to interact to provide protection.

Season Your Meals

Each plant food has its own unique compounds that may provide health benefits. Ginger, garlic, cinnamon, and oregano have all been studied for their intriguing anti-microbial, anti-inflammatory, and cell-protecting antioxidant properties. They aren’t miracle cure-alls, and taking them as pills isn’t the same as eating the real thing. Adding these ingredients to foods makes them taste better and gives you even more healthy compounds in the meals you eat every day.

Fermented foods

These foods are naturally preserved by bacteria and are beneficial to the microbiome. This is the name given to the trillions of bacteria that reside in your gut, where the majority of your immune cells reside. Probiotics, which are beneficial microorganisms that aid digestion and promote healthy gut flora, are abundant in fermented foods.

Fermented foods such as yogurt (look for the term “live and active cultures” on the label), kefir, sauerkraut, miso, and kimchi promote the growth of beneficial bacteria in the gut, making for fewer harmful “bugs”.