Superfoods for Immune System: Our immune system helps in fighting many diseases and ensures the longevity of our health, but the problem that lies within is the damage to the immune system, which no longer helps in replenishing the body’s functioning and also the probability of diseases increases.
As a result, immune system strengthening is essential for keeping our bodies updated; better immunity not only protects against harmful pathogens but also resists viral infection, so let’s learn more about immunity and immune superfoods.
Superfoods for Immune System
The Immune System and its Functions
In simple terms, the immune system is the protective shield that helps to guard our body against the attack of microbes and viruses. In recent years, we saw that COVID-19 has highly affected our body and many lives have been lost.
So why does this happen to most people? Because most people did not take care of their health, their immune systems must be strong because they aid in the production of antibodies to fight microbes.
It identifies the foreign particles and cells of the immune system recognize the invader and kill it inside the system.
Here are the three important functions of the immune system:
- The immune system helps to fight against the attack of pathogens.
- It helps to eliminate bad bacteria.
- The immune system helps in flushing out the toxins.
Superfoods to Increase Immunity:
Our complicated immunity system acts as a military defense that helps in defending the body against foreign particles. Therefore, supplying the right kinds of foods acts as fuel to boost the working of the immune system.
Here are the top five superfoods that can help boost our immune system:
Citrus Fruits: Apart from that, citrus fruits help in replenishing our bodies and reducing our blood sugar levels. Apart from that, they are a rich source of antioxidants that help in repairing damaged cells.
These foods act as an immune boosting fuel, providing the abundance of vitamin C in our body. Fruits like lemon, orange, and clementine can be added to your diet chart.
Turmeric: Turmeric is one of the traditional foods that has multipurpose medicinal benefits, like using it for healing wounds as it has an antioxidant property. Apart from this, turmeric is also an anti-inflammatory spice that contains curcumin.
This curcumin compound is better at strengthening our hearts and treating various degenerative conditions.
Garlic: It is advised by many that one must consume two pounds of garlic on a daily basis. This smelly food item not only adds taste to your food but also reduces the risk of heart failure and strengthens our immunity system.
During the cold season, eating garlic prevents us from catching a cold and also resists viral fever and illness.
Mushrooms: Mushrooms are a great source of selenium and magnesium, which are required by our immune system to strengthen itself. They contain 15-gram calories and a great amount of Vitamin D.
Apart from having Vitamin D, it also contains an anti-oxidative property to fight off the production of oxidative stress.
They contain a zinc compound very useful for our immunity system that helps in requiring the growth factor inside our body.
Leafy vegetables: It is said that choosing dark green leafy vegetables is the best food choice for the immune system, as they contain folic acid, iron, and calcium, which are required by our immune system to regulate important cell functioning.
Some vegetables are spinach, kale, lettuce, and broccoli. You can also eat beans and arugula.
Nuts: Nuts contain various vitamins and minerals, helping in boosting our immunity. They aid in reducing heart risk factors and increase the immune response.
It also aids in cholesterol regulation, the production of certain hormones such as dopamine, and the prevention of inflammation.
Some examples of nuts are almonds, cashews, which are known as natural antidepressants, chestnuts, peanuts, etc.,
Ginger: Ginger is another home-based spice which is highly used in almost every food item. It can be used in dried or powdered form. It is famous for its anti-inflammatory property and contains gingerol, which is a bioactive compound found in ginger.
The consumption of ginger helps in reducing oxidative damage and fighting against free radicals. The nauseated feeling is destroyed, and motion sickness as well as blood sugar levels are reduced by the consumption of ginger.
Tomatoes: Tomatoes are a rich source of lycopene, which is the cause of their red color but also the important pigment that saves us from the harmful ultra violet rays of the sun. Apart from containing lycopene, they are loaded with sodium, potassium, vitamin B and E.
Granola: Granola is very helpful for maintaining gut health as it provides proteins and reduces the blood sugar level and bad cholesterol. It is made up of oats, barley, and other whole grains, helps in controlling blood pressure, is a rich source of antioxidant elements in our body, and contains many micronutrients like iron, vitamin D, folate, and zinc.
Fatty Fish: Fatty fish like tuna and salmon are rich in Vitamin D. They are also loaded with protein and lots of minerals. Their importance as a superfood for immunity increases as they are of low-fat value and the calorie content is very high. Fatty fish like salmon contain Omega-3 fatty acids, which help in maintaining the structure of the cell wall.
Seeds: Seeds like pumpkin, flax seeds, and chia seeds are rich sources of omega-3 and protein. They also contain various elements like phosphorus, magnesium, Vitamin B, and also have the potent antioxidant that is useful for hair called Vitamin E.
Because of the high zinc content, you can simply sprinkle these seeds on top of your favorite meal or eat them with yogurt.
Blueberries: Blueberries are the most common ingredient in any superfood company, but why so?
Because they are the core element of the immunity boosting component, they contain a flavonoid called anthocyanin and are antiviral in nature, protecting us from several kinds of viral infections.
These berries are rich in antioxidants that help in fighting free radicals and helping in overcoming the problem of aging.
Kiwi: Kiwifruit is known as the Chinese gooseberry, which contains 61 calories and is rich in vitamin C. The content of fiber is high and is helpful for supporting heart health, maintaining our digestive tract and contains many minerals and vitamins like Vitamin K, Vitamin A, and carotenoids.
You can choose to eat one kiwi per day as it helps in increasing the platelet count in your blood.
Raw Honey: Raw honey is one of those traditional foods that has multiple uses in the kitchen; it is used as medicine as well as a flavor enhancer and sweetening agent.
Apart from being a common staple material, raw honey contains many phytochemicals and is rich in antioxidants. It also protects our cells from the attack of several free radicals and contains a compound called polyphenols that has anti-inflammatory properties.
What are the types of immunity that are boosted by superfoods?
As we have learnt a lot about the immune system, now we will get to know about those superfoods that help in boosting our immunity level. There are four types of immunity present in our body:
Active immunity is a natural immune response created by our immune system to help in recognizing the pathogen and contains B and T cells to sense the invader.
Passive immunity: This type of immunity is temporary and is used to aid in the production of antibodies while the mother’s body protects the placenta from bacteria.
Innate Immunity: Immunity is what helps create the body’s response to pathogens and keeps them from getting into the body’s defenses, such as the gut, lungs, and nose.
Adaptive immunity: the immunity that we get from vaccination or the generation of immunity that is formed after the attack of a pathogen, as it now knows that the threat produced by bacteria must be tackled in other ways.
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Superfoods for Immune System – Conclusion
These superfoods are helpful in controlling the good and bad cholesterol that directly affect the working of our immune system. Immunity is boosted by supplying many essential food compounds required for repairing the cell functioning and also strengthening the immune system.
It is super delicious in nature and is recommended by lots of people, gaining positive reviews from the reviews. It comes in a powder form containing several superfood ingredients that can be mixed instantly and can be drunk regularly.
which helps in making a stronger defense mechanism inside our body and also regulates the certain secretion of hormones, apart from the overall health benefits. For more details, you can check their website.