The immune system plays an important role in keeping the body healthy. It is a system made up of cells, tissues, and organs, which protect the body from harmful germs. Even if any bacteria come inside the body, then eliminating them does not allow health to be affected. With the passage of time, the person becomes vulnerable to diseases. For this reason, it is important to keep the immunity strong. Certain foods can help you do this. In this article of My Health Only, we are telling about these immunity-boosting diets.
Keep reading the article.
Learn more about an immunity-boosting diet.
Immunity Increasing Foods –
Table of Contents
Here are some of the foods that can help boost the body’s immune system in different ways. The amount of their intake can vary according to the health and body of the person. In such a situation, for the correct information about their quantity, definitely contact the dietician.
- Blueberries
A large part of the immune system is present in the intestine. For this reason, it is necessary to keep the digestive system strong to maintain better immunity, in which the use of blueberries can prove to be helpful. Along with being beneficial to the microbiome of the gut, it can be helpful in curing problems related to digestion and immunity.
In addition, berries contain rich amounts of phytochemicals, which can reduce the risk of diseases by modulating immunity. For these reasons, blueberries can be included in the diet to increase immunity.
Amount of intake:
In general, one to two cups of blueberries can be eaten in a day.
- Dark Chocolate
The name dark chocolate is also included in the immunity increase food. Research published by NCBI (National Center for Biotechnology Information) states that cocoa has immunomodulatory effects, which help in making the immune system healthy. Additionally, cocoa may enhance the antioxidant effect in the thymus gland that produces immune cells. For this reason, better immunity is also counted among the benefits of eating dark chocolate.
Amount of intake:
One to two pieces of dark chocolate can be eaten throughout the day.
- Turmeric
Turmeric is also named in immunity-boosting food. Actually, the curcumin compound present in turmeric can act as an immunomodulatory agent. This effect helps in modifying the immunity according to the need of the body. In addition, the curcumin compound is also known to improve the functioning of T and B cells (white blood cells) that keep the immune system healthy. Not only this, but research also suggests that consuming curcumin in small amounts can also increase antibody responses.
Amount of intake:
Usually, about a quarter teaspoon of turmeric can be consumed in a day.
- Sweet Potato
Using sweet potatoes in immunity-boosting foods can be beneficial. Research published in this regard on the NCBI website suggests that purple sweet potato extract contains a compound called polysaccharide, which may prove helpful in improving immune cytokine (protein) levels.
Apart from this, sweet potato is also a rich source of vitamin A. This vitamin can strengthen the immune system. In addition, it is also known to improve the functioning of the thymus gland, which makes immune cells, In addition, vitamin A also has antioxidant effects, which may reduce the risk of developing problems caused by oxidative stress, such as AIDS, In addition, vitamin-A is also considered helpful in protecting against the risk of TB.
Amount of intake:
One medium-sized sweet potato can be eaten in a day.
- Spinach
The name of spinach is also included in immunity-boosting food. Research on this suggests that the contribution of vitamin C is important for improving the immune system and spinach is rich in vitamin C. Not only this, spinach is also known as a powerful anti-viral food item, which can help boost the immune system and protect the body from infectious diseases.
At the same time, spinach also contains vitamin-A, which can work effectively to strengthen immunity. Along with the immune system, vitamin A can improve eyesight and help protect against infection. In view of these benefits, spinach can be included in the diet to increase immunity.
Amount of intake:
About half a cup to a cup of cooked spinach can be consumed in a day.
- Ginger
Ginger is also one of the foods that increase immunity. Actually, ginger has immunonutrition and anti-inflammatory effects, which can increase immunity. In addition, ginger extract can be somewhat helpful in protecting against diabetes, arthritis, Crohn’s disease (chronic inflammatory bowel disease), etc.
Amount of intake:
About one teaspoon of grated ginger can be used to reap the benefits of ginger.
- Garlic
Garlic can also be used to increase immunity. It has immunomodulatory effects, which can help improve the functioning of the immune system. It is said that it strengthens immunity by increasing white blood cells. On this basis, the consumption of garlic as an immunity-boosting food item has also been considered beneficial.
Amount of intake:
About three to four garlic cloves can be consumed in a day.
- Green Tea
Well, the benefits of green tea are many. If we talk about increasing immunity, then green tea can play an important role in this too. According to research published on the NCBI website in this regard, green tea contains antioxidants, which can strengthen the immune system by protecting against free radicals.
Amount of intake:
In general, three to four cups of green tea can be consumed in a day.
- Flaxseed
Flax seeds can also be included in immunity-boosting food. Apart from vitamins A, C, E, and F, its seeds contain iron, zinc, manganese, etc. Not only this, arginine and glutamine are also found in abundance, which can work to prevent heart diseases as well as strengthen the immune system.
Amount of intake:
Two teaspoons of flaxseeds can be consumed for health benefits.
- Citrus Fruit
Citrus fruits, such as orange, grapefruit, lemon, and tomato, are included in the rich sources of vitamin C. Due to the benefits of vitamin C, they are considered immunity-boosting fruits. Actually, foods containing vitamin C can help in fighting infection as well as strengthen immunity. In addition, vitamin C may also help keep white blood cells, T and B cells, essential for the immune system, healthy. It is also an effective antioxidant, which can also protect the body from damages caused by oxidative stress.
Amount of intake:
One fruit (orange, tomato, kiwi) can be consumed throughout the day. Lemon juice can also be included in the food.
- Red Bell Pepper
Capsicum is also known as a disease-boosting food item. It contains carotenoids, due to whose bioactivity it can act as immunomodulatory. Due to the effective antioxidant, anti-inflammatory, and chemotherapeutic agent present in the lycopene carotenoid present in it, it has been considered good for heart, brain disease, and some types of cancer. In addition, red capsicum also contains vitamin C, which is considered helpful in strengthening the immune system.
Amount of intake:
About one medium-sized red capsicum can be consumed in a day.
- Yogurt
Consumption of curd is also considered beneficial to increase immunity. A research published on the NCBI website states that the Lactobacillus genus bacteria present in yogurt have the ability to destroy harmful bacteria of the body. Along with this, it can also help in increasing immunity. On this basis, using curd as immunity-boosting food can prove beneficial.
Amount of intake:
One cup of curd can be included in the daily diet.
- Kiwi
The name of kiwi is also included in the diet to increase immunity. Actually, it contains vitamin C, carotenoids, polyphenols, and dietary fiber. All of these are considered beneficial for the immune system. Apart from this, kiwi can also help in improving immunity by protecting against oxidative stress.
Amount of intake:
One to two kiwis can be consumed throughout the day.
- Cinnamon
Cinnamon is also counted in the list of immunity increase food. Related research suggests that it exhibits immunomodulatory effects due to the antioxidant effect present in cinnamon. With the help of this effect, the immune system works according to the need of the body. In such a situation, cinnamon can be consumed to improve immunity.
Amount of intake:
Cinnamon can be used as a spice in a pinch.
Note: Most of the food items mentioned in the article are given on the basis of normal intake. This quantity may vary according to the physical condition and age of the person. For this reason, to know their exact quantity, definitely contact the dietician.
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Read on to know more about the foods that should not be consumed.
Avoid these foods to increase immunity –
Along with an immunity-boosting diet, it is also important to know about foods that can weaken the immune system. Know which foods should be avoided:
- Hydrogenated oil
- Saturated fat
- Fried Potatoes
- Chips
- Fast food
- High-fat meat
- Fatty Dairy Products
- Desserts (eg – cake)
- Sugar
- Carbonated water and juice
- Refined foods (eg- white sugar, white salt, and milk)
- Smoking
- Alcohol
there is more information
Learn some other things related to keeping the immune system healthy at the end of the article.
Some more tips for immunity –
To strengthen the immune system, it is also important to take care of some other things along with the diet, such as:
- Get necessary vaccinations on time
- Exercise regularly
- Eat a balanced diet
- Control the weight
- Get enough sleep
- Wash hands frequently to avoid infection
- If you want to eat meat, then cook it well and eat it.
- Don’t smoke
- Do not drink alcohol
- Be stress-free
It is very important to have a strong immune system to stay healthy and foods play an important role in making it strong. By reading this article, you must have understood the foods that increase immunity. Just keep exercising along with including these immunity-boosting foods in the diet. This will help to stay away from diseases. If someone comes under the grip of any kind of disease, then along with these foods, you must also get treatment from the doctor. Eat a healthy diet and stay healthy!
