Boost Immune System With Food Immunity-boosting foods healthy living

How To Boost Immune System With Food And Healthy Living

Updated on July 5, 2024

Are you worried about how can you boost your immune system naturally? Do you know you can boost your immune system with food by adding easily available immunity-boosting foods to your diet? Are you aware that lifestyle changes can help you a lot in boosting your immunity power?

How To Boost Immune System With Food?

Most people were not worried about the immune system, but the recent COVID-19 outbreak is talking a lot about boosting the immune system and maintaining good hygiene. Youth are not much worried about their immune system. But many people above 50/60 are worried and searching for easy ways to boost and protect the immune system. If you are one of them, nothing to worry much, because you can easily improve your immunity power. Let’s check what are those easy methods.

10 Foods To Boost Immune System

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Immunity Boosting Foods
Immunity Boosting Foods

What is the immune system?

Your immune system is your body’s “defence team” that keeps you healthy and protects you from infections. This well-organized system is constantly at work defending your body against attacks from infectious bacteria, viruses, parasites and other invaders. Your immune system is always awake and ever vigilant. If your immune system is not healthy, your body would be open to attack from bacteria, viruses, parasites, and other types of infections. This is the reason all the health experts are advising to maintain a good immune system to protect you from the Coronavirus disease (COVID-19)

Can food improve the immune system?

Do you know what you eat impacts how well your immune system does its job? Nutrition plays a major role in your immune health. Deficiencies of nutrients will worsen the immune function. Food containing enough antioxidant vitamins, vitamin A, C and E, B6 and B12 are essential for healthy immune function.

Healthy food for a healthy immune system

Your body needs a good and healthy diet because healthy immune system warriors need good and regular nourishment. You might have noticed people who live in poverty and are malnourished are more vulnerable to infectious diseases.

Age and immune system

Due to the fact that older people eat less and may fall short of getting adequate quantities of the vitamins and minerals needed for their healthy immune function. This is one of the reasons for Immune function declines with age. Feeding your body certain immunity-boosting foods may help keep your immune system strong.

Some old people who don’t have any major health problems and also maintain their diet and exercise regularly have a healthy immune system. But most old people have declined the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases. Respiratory infections, influenza, and particularly pneumonia

Boost Immune System With Food | 10 Powerful Foods

  1. Papaya
  2. Garlic
  3. Green Tea
  4. Broccoli
  5. Ginger
  6. Spinach
  7. Citrus Fruits
  8. Red Bell Peppers
  9. Apples
  10. Almonds
Papaya Tree boost immune system with food

1. Papaya

Papaya is an easily available fruit loaded with vitamin C. Experts say that one papaya contains the maximum required quantity of vitamin C in a day. Papayas have papain, a digestive enzyme that has anti-inflammatory effects. Papayas also have decent amounts of other vitamins all of which are beneficial to your overall health. You may like to know more about the health benefits of papaya.

Garlic Boost immune system immunity improving foods

2. Garlic

Garlic is found in almost every kitchen. Garlic is very good for your health. It is being used as a home remedy for stomach upset and in fighting infections. Many people eat raw garlic as a medicine for blood pressure. Garlic is an immunity-boosting food. Find more about health benefits of garlic immunity-boosting superstar

Green Tea boost immune system

3. Green Tea

Black tea goes through the fermentation process which destroys a lot of the antioxidants. On the other hand, green tea is steamed and not fermented and hence the antioxidants beneficial for health is preserved. Drinking green tea has a lot of health benefits and it is very good for boosting the immune system. Read Surprising Health Benefits Of Green Tea That You Didn’t Know

Broccoli boost immune system

4. Broccoli

Broccoli is a very good immunity-boosting food. Broccoli is supercharged with minerals and vitamins A, C, and E. This green vegetable also contains many antioxidants and fibre. Broccoli is one of the healthiest vegetables you can add in your diet. Broccoli looks similar to Cauliflower but tastes different. You may like to read Amazing Health Benefits Of Broccoli | Dr Michael Greger

Ginger boost immune system

5. Ginger

Ginger is very common in Indian kitchens. Many people drink ginger tea which is good for their health. Some people eat a small piece of raw ginger for gas trouble. Ginger helps to reduce a sore throat, and decrease nausea and other inflammatory illnesses. Find Health Benefits Of Ginger

Spinach boost immune system

6. Spinach

Spinach is packed with numerous antioxidants and beta carotene, which helps to increase the infection-fighting ability of immune systems. Spinach is rich in vitamin C. It is better to cook spinach as little as possible so that it retains its nutrients. Find 15 Health Benefits Of Spinach Never Known To You

Citrus Fruits immunity-booster

7. Citrus Fruits

Most people know vitamin C is good to cure a cold because it helps build up the immune system. Vitamin C is good for fighting infections.

Popular citrus fruits include Grapefruit, Lemon, Oranges and Tangerines. You may like to know Amazing Health Benefits Of Citrus Fruits That You Didn’t Know

Red Bell Peppers immunity-booster

8. Capsicum (Bell Peppers)

Many people think Citrus fruits have the most vitamin C. But Red bell peppers contain twice as much vitamin C as Citrus and also is a rich source of beta carotene. Red bell peppers boost your immune system. Read 20 Incredible Health Benefits Of Capsicum (Bell Pepper)

Apples Boost immune system

9. Apples

Apples are one of the best fruits for good health and boosting the immune system. Apples are a good source of fibre and vitamin C. Experts say apples are good for heart health. Apples are incredibly good for your health. Regularly eating the apple will help to lower risk of many major diseases. You may like to read 15 Impressive health benefits of Apples.

Almonds boost immune sytem

10. Almonds

Nuts, such as almonds are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Many health experts advise eating almonds daily because of high antioxidants in almonds can protect your cells from oxidative damage, a major contributor to ageing and disease. Here Are The Top 12 Health Benefits Of Almonds

Simple Healthy ways to strengthen your immune system

Below is quoted from an article from Harvard Health Publishing.

Your first line of defence is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  1. Don’t smoke.
  2. Eat a diet high in fruits and vegetables.
  3. Exercise regularly.
  4. Maintain a healthy weight.
  5. If you drink alcohol, drink only in moderation.
  6. Get adequate sleep.
  7. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  8. Try to minimize stress.

Source: Harvard Health Publishing

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Keep in mind that good health or a good immune system doesn’t come from any single food. You don’t need to eat costly food to boost your immune system. Eat organic food, green leaves and fibre-contained food. Avoid junk foods. Stop all bad habits and addictions. Maintain simple morning routines. Try to do regular exercises and if not possible, at least walk every day for a few minutes. After the working hours allow the body to inhale fresh air for a few minutes. Maintain good hygiene. Have a good sleep at night. Boost the immune system with food naturally without any medicine.

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