7 Healthy Foods to Boost Your Immunity

Do you want to boost your immunity? (Well, who doesn’t)
Your immunity is a complex system with multiple processes that aid in killing a pathogen.
It is influenced by a balance of various factors, including a healthy diet.
Sadly, many people do not eat foods that can keep them healthy year-round and prevent the incidence of colds and other infections.
Experts believe that a healthy immune system depends on a balanced diet over time. Popping a vitamin C supplement or grabbing a citrus fruit once a while won’t boost your immunity.
It is like training your body for any future battle against bacteria, viruses, or toxins.
Lifestyle modifications, including adequate sleep and regular exercises, will further boost the benefits of a healthy diet.
You can start by adding these seven healthy food items to your diet!

Diet and Immunity

Your immune system consists of cells, proteins, and tissues. They carry out functions that fight off pathogens.
When a pathogen enters your body, it triggers an immune response. Your immune system fights these harmful substances by releasing antibodies that attach to the pathogens and kill them.
A balanced diet is essential to maintain the health of all your body cells, including immune cells. Certain nutrients are crucial for a healthy immune system, such as vitamin C, D, protein, and iron.
On the other hand, a lack of nutrients can negatively affect your immune system. A diet rich in refined sugar and junk food items can cause chronic inflammation of your intestines, suppressing your immunity.

Foods to Boost Your Immunity

Regular consumption of foods rich in vitamins such as A, C, D, and E and other nutrients can boost your immune system.
Here are seven healthy options to help you get started.

1. Citrus fruits

You may have seen people popping vitamin C supplements during a cold. This is because it boosts your germ-fighting capacity.
Vitamin C increases the number of white blood cells, which play a vital role in fighting infections.
Almost all citrus fruits are rich in vitamin C. Some examples include:
  • Lemon
  • Amla
  • Limes
  • Oranges
  • Tangerines
As your body does not store or produce vitamin C, you need its daily intake to boost your health.

2. Red bell peppers

Red bell peppers are also a good source of vitamin C.
Besides boosting your immunity, vitamin C also improves your skin health.
Beta carotene in red bell peppers is converted to vitamin A by your body, which keeps your skin and eyes healthy.

3. Broccoli

This vegetable is power-packed with minerals and nutrients. Being rich in vitamin A, C, E, and antioxidants, broccoli is one of the healthiest vegetables.
To preserve its nutrients, it is best to cook broccoli as little as possible.

4. Garlic

While it adds flavor to your food, it is incredibly healthy for your body.
It is seen that regular consumption of garlic fights infections. It may also slow down the hardening of your arteries.
The immune-boosting properties of garlic are due to compounds such as allicin.

5. Ginger

Ginger is another ingredient that helps you recover faster. Its anti-inflammatory properties aid in preventing sore throat and other inflammatory conditions.
It may also help with long-standing pain and lowering elevated cholesterol levels.

6. Turmeric

This bright spice is an essential ingredient for almost all food cuisines.
It has been used for ages because of its anti-inflammatory properties.
Curcumin in turmeric is proved to work as an immune booster. It is also seen to have antiviral action.

7. Holy Basil

It acts as a natural immune system booster, keeping infections at bay. It can combat diseases from bacteria, viruses, or fungus.
An extract of its leaves increases the levels of natural killer and T helper cells (type of immune cells), boosting your immunity.

More Ways to Enhance Your Immunity

The following can help:
  • Exercise regularly
  • Limit the intake of alcohol
  • Minimize stress
  • Avoid smoking
  • Maintain a healthy weight
  • Get enough sleep
  • Practice oral and hand-washing hygiene

Wrapping it Up

Your immune system is complex and eating a healthy diet is one way of supporting it. It is also essential to follow other lifestyle modifications, such as exercising and not smoking.
Include these healthy foods in your diet for a healthy and resilient immune system.