Finding best foods that build your immune system to fight covid-19 and also will keep your immune response strong.
The immune system consists of cells, proteins and organs. These things will fight off viruses, bacteria, infection and disease.
If you’re looking for the best ways to boost your immune system and prevent colds, and other infections, then you can visit a nearby grocery store and purchase these 17 foods that can boost your immune system.
Important Note: without social distancing and proper hygiene practices, the supplements, diet and other lifestyle changes will not fight coronavirus. Also, there is no evidence that supplements, diet will protect you against COVID-19.
It’s very important to wear a mask, keep social distance and wash hands often.
- Also Read : How to Boost Your Immune System to Fight Covid-19
- Also Read : How to Get Your Taste and Smell Back After COVID-19
Table of Contents
17 Best Foods for Boosting Your Immune System
Having a balanced and healthy diet will keep you staying well. So, here are 17 best foods that strengthen your immune system to fight COVID-19.
01. Broccoli
Broccoli is high in vitamins and minerals and packed with vitamin A, C and E. Also, contains many other antioxidants and fiber. For these reasons, broccoli is one of the healthiest vegetables to eat regularly to build your immune system.
02. Citrus Fruits
Most of all citrus fruits are high in Vitamin C and it can keep you away from getting sick often. Everyone, after catching a cold look for Vitamin C because it helps to boost up your immune system.
Vitamin C can increase the production of white blood cells that are key to fighting viruses and infection. The citrus fruits are easy to add in any meal and the popular citrus fruits are:
- Orange
- Lemons
- Limes
- Grapefruit
03. Blueberries
Blueberries contain anthocyanin (Flavonoid), which has antioxidant properties that can help you to boost your immune system. Researchers found that people who ate blueberries or food rich in flavonoids, which help fight against infections like common cold.
04. Turmeric
Turmeric is a yellow spice that is used in many curries and also, it is an alternative medicine. Turmeric contains qualities of curcumin that will improve your immune response.
It is also used as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis. It can also help to decrease muscle damage while exercising. More research needed on Turmeric.
05. Oily Fish
Oily fish are rich in omega-3 fatty acids and this can reduce the risk of rheumatoid arthritis. Eating long term oily fish like tuna, salmon, pilchards and others can boost your immune system.
06. Red Bell Peppers
Red bell peppers are an alternative source of Vitamin C and it’s good for those who want to avoid the sugar in fruit. Red bell peppers contain Vitamin C that will boost your immune system and also helps you to maintain healthy skin and eyes.
07. Garlic
Garlic that we can see in every dish and it is a common home remedy for cold and other illnesses. Study shows that taking garlic supplements can reduce the risk of getting a cold and other illnesses.
Long time intake of garlic can boost your immune system and lower your blood pressure because garlic contains compounds like allicin. But still more research in necessary on garlic.
08. Spinach
spinach will boost your immune system and increase infection-fighting ability. As it contains many nutrients and antioxidants including:
- Vitamin C
- Vitamin E
- Beta Carotene
- Flavonoids
Study shows that flavonoids will help to prevent common cold and vitamin C and Ecan boost your immune system.
09. Ginger
Ginger is one of the best foods that helps to prevent getting sick and helps decrease inflammation, which can reduce a sore throat. It will also decrease chronic pain and lower cholesterol level.
Most people use ginger in a variety of dishes and sweet desserts, and also in teas. It also has other health benefits but more research is necessary to find out whether it is effective to prevent illness.
10. Sweet potatoes
Sweet potatoes are rich in beta carotene and antioxidants that will help you to build your immune system and help keep healthy skin.
The beta carotene is like vitamin A, that will protect you against skin damage and make healthy skin.
11. Dark Chocolate
Dark chocolate contains an antioxidant called theobromine, that will strengthen your immune system and protect the body cells.
Dark chocolate is high in calories and fat, so it’s very important to eat carefully and in moderation.
12. Almonds
Almonds are another source of Vitamin E and this is a powerful antioxidant key to boost your immune system. Also, the almonds contain magnesium and fiber, one quarter cup of almonds is a healthy snack and gives many health benefits.
13. Green Tea
Green tea is a type of antioxidant that is packed with flavonoids. It contains a small amount of caffeine, so people can enjoy it as an alternative coffee or black tea. If you’re drinking it every day, it may strengthen your immune system.
Green tea is a source of amino acid L-theanine and flavonoids that may reduce risk of getting sick.
14. Oranges
Oranges are a good source of vitamin C, that many people eat when they feel a cold. And vitamin C, which may reduce the risk of getting a common cold and will improve the function of the immune system.
15. Poultry
Poultry, like turkey and chicken, is high in vitamin B-6 and that plays many of the chemical reactions that would happen in your body. And, also produces new and healthy red blood cells.
If you feel sick, just take one chicken soup, definitely make you feel better. And the chicken soup may help lower your inflammation and boost your healthy immunity.
16. Sunflower Seeds
Sunflower seeds are rich in Vitamin B-6, Vitamin E, magnesium and phosphorus, which will help you to maintain a healthy immune system.
It will also help to fight off free radicals and improve your immunity.
17. Papaya
Papaya is another fruit that is rich in vitamin E and small amounts of magnesium and folate, which all will give many health benefits and improve your overall health.
Other Tips to Strengthen Your Immune System
Eating a variety of foods and lifestyle changes won’t be fought with COVID-19. You need to maintain social distance, wear a mask and wash your hands often, and also maintain proper hydyne.
Here are some best ways to boost your immune system:
- Avoid smoking
- Reduce stress
- Get enough sleep
- Exercise regularly
- Drink water
- Wash hand often and maintain proper hygiene
The Final Thoughts
Try to add these 17 immune foods in your diet, it may strengthen your immune system and improve the ability to fight off illnesses and infections.
Remember, eating healthy foods and maintaining a balanced diet is just one way to support the immune system. There are many other lifestyle factors that may affect your immune system like not smoking, exercises and more.
Make sure, if you get gold often or other illnesses, then contact a doctor about your immune system.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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