While there is no immune-boosting food that is the perfect battery for an optimal immune system, the following suggestions are really superstar foods that you should include in your diet. especially when it comes to cold and flu season.
Foods rich in vitamin C – Foods that strengthen the immune system
Why do foods rich in vitamin C help boost the immune system?
Vitamin C, an essential body nutrient that acts as a powerful antioxidant, boosts your body’s natural defenses. Because of its antioxidant properties, vitamin C helps you fight free radicals – a molecule that damages your immune system.
In addition, vitamin C is also believed to help promote white blood cell production. This is the key to fighting infection.
There is some evidence that vitamin C may be especially helpful in boosting the immune systems of people under stress.
However, since your body does not manufacture or store vitamin C, you need to supplement it daily through food to stay healthy.
Which foods are rich in vitamin C?
Almost all citrus fruits are high in vitamin C. This is too famous.
But if you think they are the king of vitamin C in the land of vegetables, think again.
In the same amount, red bell peppers contain twice as much vitamin C as a citrus. Besides, bell peppers are also a rich source of beta carotene, which also has a great meaning to boosting your immune system (the next section of the article will talk more about this).
In general, typical vitamin C immune-boosting foods that you should include in your diet are:
- Citrus fruits: oranges, lemons, grapefruit, tangerines, …
- Red and green chili peppers.
Foods rich in vitamin E – Foods that strengthen the immune system
Why do foods rich in vitamin E help boost the immune system?
Like vitamin C, vitamin E is a powerful antioxidant.
Many studies show that maintaining an adequate amount of vitamin E is important for a healthy immune system, especially if you are older. One such as:
According to results published in the Journal of the American Medical Association, various immune functions were significantly enhanced by taking vitamin E daily for 235 days, with the best results being when supplemented. Take 200 mg of vitamin E per day.
Not only that, supplementing about 100 – 400 mg of vitamin E per day also helps reduce the risk of developing cardiovascular disease and some cancers.
But if you take higher doses of vitamin E, it can interfere with blood clotting and may increase your risk of bleeding disorders, stroke, and bleeding. Too much can also weaken bones and reduce vitamin A stores.
Which foods are rich in vitamin E?
Vitamin E is an oil-soluble vitamin, so your body can store it and use it when needed.
To get the immune boosting benefits of vitamin E, you can look to the following rich foods:
- Vegetable oil, margarine.
- Sunflower seed.
However, there is a problem with these immune-boosting foods.
They are all high-fat foods, you cannot consume large amounts of them to get the recommended amount of vitamin E through a healthy, normal diet, especially a low-fat diet.
Therefore, you should consult with vitamin E supplements if needed or other foods that strengthen the immune system.
Foods rich in zinc – Foods that strengthen the immune system
Why do foods rich in zinc strengthen the immune system?
Zinc is an essential mineral that helps to develop and maintain the proper functioning of your immune system because zinc is involved in the production and function of most immune cells.
The US National Institutes of Health (NIH) warns that even low zinc can impair your immune function.
The evidence is that zinc-deficient patients have severe immune disorders and have died of infections that frequently occurred when they were 25 years old.
Which foods are rich in zinc?
Here are some of the top food sources of zinc supplements that boost your immune system:
- Green bean.
Foods rich in beta carotene – Food that boosts the immune system
Why do foods rich in carotenoids boost the immune system?
Beta carotene, another type of antioxidant that boosts your immune system.
Beta carotene by itself is not an essential nutrient, but vitamin A is a product of beta carotene conversion in your body. Vitamin A is an important nutrient that helps regulate your immune system.
You can get vitamin A from foods you eat as beta carotene, or in the form of medications or supplements. However, the advantage of beta carotene from the diet is that the body only converts as much as it needs to.
Excess vitamin A will be toxic. And toxic levels of vitamin A can occur if you overdose on supplements.
According to a new research report published in the Journal of Leukocyte Biology, too much vitamin A reduces your immunity, which in turn opens up opportunities for infections that normalize your immune system. You can fight it.
Therefore, using foods rich in beta carotene to boost your immune system is a safer choice and only use supplements when you receive the prescription from your physician!
Which foods are rich in carotenoids?
Regularly add immune-boosting foods through the benefits of beta carotene to your diet:
- Dandelion leaves
- Sweet potato
Foods rich in Omega – 3 – Foods that strengthen the immune system
Why do foods rich in Omega – 3 strengthen the immune system?
Omega-3 is an essential fatty acid known to effectively inhibit inflammation and keep your immune system under control.
While it’s not known whether omega-3s can help fight infections like the common cold, studies have shown that omega-3s may protect against immune system disorders like disease. Crohn, ulcerative colitis, rheumatoid arthritis.
But your body cannot produce omega-3s on its own, so you need to get them from food to strengthen the immune system.
Which foods are rich in Omega – 3?
Fatty fish or oily fish (such as fish bait, sardines, herring, anchovies, mackerel, salmon, …) will be the first choice that should be introduced to you when it comes to foods rich in omega 3. Improve immune system.
In the tissues and also in the abdominal cavity around the intestines of these fish contain oil. Fatty fish fillets contain up to 30% oil, but this rate will vary depending on the species of fish and the different fish in the same species. But nonetheless this rich figure should still be ranked high in the group of foods that boost your immune system.
Moreover, fatty fish is also a rich source of vitamins A and D, which, as discussed above, vitamin A is a smart choice for boosting the immune system.
And there are many other immune-boosting food options available to you, including:
- Perilla oil
- Brains give
- Radish seeds
- Dark green leafy vegetables like spinach
Immune booster foods – The bottom line
Foods rich in vitamin A, rich in vitamin E or rich in zinc, … are the foods that strengthen your immune system.
But to give them a real sense of food fortification and boost the immune system, the key is to diversify them.
Eating just one of these foods will not be enough to help you fight off pathogens, even if you eat it constantly.
You also need to pay attention to the recommended daily intake so your body does not receive too much or too little of these essential substances.
Eating immune-boosting foods is a great start to your health. However, there are many other things you can do to become healthier including getting enough sleep, exercising regularly, controlling your mood …
Bottom Line: With that list of immune-boosting foods up there, and what they do for your immune system, hopefully each of your meals will become healthier. With them, you have a strategy to fight disease.