A strong and healthy immune system is a key player in keeping you fit and healthy. It boosts your body’s fight against diseases and illness and guards you from falling ill. Thus, it is essential to modify your diet, which involves more nutrition-based meals or food items and vitamins to enhance your immune system. These changes can make a significant impact on your body and health.
There are several food items and supplement to help immune system function adequately. In this comprehensive blog guide, we are going to explore about eight different options that one can add to their diet. Before completely following these eight food options intake, it is recommended to consult with the healthcare professional.
Here is the list of food and supplement to help immune system
Antioxidant Rich Foods – Consume food items and supplement to help immune system like high amounts of antioxidants including vitamins C, E and A. It will significantly support your gut health and immunity. The antioxidants-rich food fights against free radicals, which might harm your body’s cells. The plant-based foods are a good source of antioxidants, but they contain less quantity of nutrients in them. On the other hand, animal-based foods contain a large amount of nutrients.
Here are some of the most consumed antioxidant foods: Blackberries, cranberries, mango, guava, pomegranate, broccoli, lentils, plums, red cabbage, nuts and seeds, dark chocolate, tomatoes, tea, coffee, etc.
Protein – Protein acts as a fuel for the immune system. It comprises amino acids. To maintain a strong immunity, taking a good amount of protein is important. The deficiency of protein poses a high risk of developing disease and weakened immunity. There are several food items that can provide you with a sufficient amount of protein and boost your immunity. Here are some of the commonly consumed food items for protein are – fish, eggs, chicken, turkey, lean red meats, low-fat milk, beans, lentils, nuts and seeds.
It is recommended that you consult with a healthcare provider before deciding to consume protein on your own. Your body’s needs for protein depend upon certain factors, such as body size, activity levels, and stages of life.
Vitamin D – Vitamin D builds strong bones and acts as a great supplement to help immune system. Vitamin D plays a crucial role in your body by fighting off viruses and bacteria. As a result, you stay healthy and prevent illness. If an individual is suffering from Vitamin D deficiency, it is associated with the development of the autoimmune disease. As a result of this, the immune system starts attacking the healthy cells of your body.
As compared to the other vitamins, there are very few food sources that are highly rich in Vitamin D. Here are the food items that are highly rich in Vitamin D – dairy milk, orange juice, cod liver oil, yogurt, fish etc.
Although sunlight is the best source for attaining Vitamin D but Uv rays emitted from the sun are harmful for the skin and can cause skin cancer. Thus, it is better to get vitamin D through food or supplement to help immune system.
Vitamin C – Vitamin C is one of the well known and immune boosting vitamins. It is a powerful antioxidant that restricts the entrance of viruses and bacteria in the body. It kills the bacteria that enter the body and supports immune cells so they can effectively protect the body. Here are the food items and supplement to help immune system to stay protected with the presence of Vitamin C – citrus fruits like oranges, grapefruit, lemons, limes, tropical fruits like kiwi, mango and papaya, strawberries, cantaloupe, bell peppers, broccoli, tomatoes, leafy greens etc.
Zinc – Zinc is one of the most important minerals that you attain from your food meals. It significantly helps your immune system to perform well. It also helps the body to produce immune cells that effectively fight against in diminishing the risk, severity and timeline of the infections. It is all in one supplement. Here are the food items which contain immune-boosting nutrients like – oysters, cashews, chickpeas, pumpkin seeds, shellfish, meat, yogurt etc. Zinc is also available in the form of a supplement to help immune system.
Elderberry – It is a powerful plant that has been used for a variety of medicinal purposes including pills for women’s health. It has antiviral, antibacterial, and antioxidant properties. This plant-based supplement helps the immune system. It can also be consumed as a cough syrup or liquid extract.
Echinacea- It is another herb that was widely used in ancient times as a medicinal plant. It is still used as a supplement to help immune system fight infection. Thus, taking echinacea supplements could considerably reduce the chances of catching a cold.
Garlic—Garlic can help improve immune system function by activating cells that can really fight off infections. You can easily integrate garlic into your meals, such as soups, vegetables, stir-fries, sauces, and pickles. It can also be taken as a supplement to help immune system.
What you consume plays a vital role in impacting your body. Thus, it is necessary to choose food options carefully. Start eating a healthy diet and taking suitable supplement to help immune system.
Conclusion
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