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10 Greatest Foods that Will Boost Your Immune System

Last Updated on January 7, 2021

Your immune system needs help! There are important lifestyle changes you should make to enhance your immune’s system ability to combat viruses and serious infectious diseases as well as prevent new health problems.

Of course, you need to quit smoking, drink in moderation, exercise, sleep, and eat plenty of fruits and veggies to boost nutritional health. Well, the last one is particularly important because the nutrients in certain foods can truly help your body eliminate viruses and bacteria as well as improve your immune system.

So which foods can boost your immune system and combat infections NATURALLY?

10 Greatest Foods that Will Boost Your Immune System© healthsfitness.com

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10. Fermented Foods

Fermented Foods© Mother Nature Network

Fermented foods, including miso, fermented tofu, natto, Korean kimchi, pickled beets, pickled cucumbers, and sauerkraut, can all improve your immunity as well as digestion.

As stated in VegKitchen and other health pages, unprocessed fermented foods boost your immune system through raising antibodies level that helps combat infectious diseases.

Certain fermented foods can also provide you with antioxidants that eliminate free radicals. And the list of health benefits that fermented foods can offer is quite long.



9. Whole Foods

Whole Foods© diginomica.com

Did you know that sugar from fruit juices can cause yeast overgrowth? Dangerously, this can slow down your immune function and endanger your health. Junk food is actually filled with lurking sugars and regular consumption can easily lead to malnutrition, which will suppress your immune system and put you at higher risk of various health problems.

Processed foods are also loaded with sugar, so make sure to stick to whole goodies for proper nutritional health as well as to boost your immunity. Remember to check labels on packaged foods to know the sugar amount included. Most of the times, you might be shocked to discover how much sugar you consume per day.



8. Avocado

Avocado© Pixabay

Avocado is a truly amazing food when it comes to reducing stress. Many recent studies on health concerning how stress affects the human body revealed that stress can actually decrease immunity, which increases the risk of infectious diseases.

Stress-related diseases emerge from activating a physiological system due to acute physical emergencies. However, people activate it for months on end while worrying about relationships, money, work, and so on.

You can easily include avocado into your diet in various ways, such as a sandwich topping, add it to your salads, make guacamole, or simply eat it alone.



7. Red Bell Peppers

Red Bell Peppers© Pixabay

Red bell peppers are rich in vitamin C. Compared to most citrus fruits, these peppers actually contain more vitamin C, ounce by ounce. In fact, vitamin C plays a huge role in maintaining a healthy immune system.

According to a study published in the German Medical Monthly Journal for Pharmacists and other health pages, vitamin C consumption can decrease a cold’s duration in healthy individuals. The study also mentioned that taking vitamin C supplements can be effective in the case of physical strain.



6. Broccoli

Broccoli© Taste

Broccoli contains many vitamins, including A, C, and E. This powerful veggie can provide you with many antioxidants, which your body can absorb whether eaten cooked or raw.

According to a study conducted by the University of California in LA, cruciferous vegetables such as broccoli are able to restore the body’s immunity, which becomes more important with age.

Researchers stated that dietary antioxidants can have interesting effects on the immune system function and that with more research, broccoli, as well as other cruciferous veggies, could also join the group.



5. Garlic

Garlic© Breton Village Pediatrics & Family Medicine

Garlic has been used since ancient times to boost the immune system. In fact, it’s known for its ability to lower cholesterol levels and prevent the hardening of arteries. The garlic’s capability to improve the immune system comes from allicin, which is one of the garlic’s sulfur-containing compounds.

Back to the 18th century, French people used to crush garlic into wine to safeguard against the plague by gravediggers. Moreover, during the 1st and 2nd World Wars, soldiers were given garlic to prevent gangrene.

Garlic can eliminate free radicals and it’s said that eating garlic on a regular basis can help you prevent the development of cancer.



4. Ginger

Ginger .© Today Show

Ginger’s ability to boost the immune system is due to its high levels of powerful antioxidants, which help in restricting inflammation and assimilating calcium.

According to the medicine of Ayurveda, ginger increases the body temperature, which promotes toxins break down in the organs. Moreover, ginger can cleanse the lymphatic system, which can restrict the buildup of toxins.

You should know that the accumulation of toxins can result in weaker immunity and this can increase your risk of developing infectious diseases.



3. Spinach

Spinach© pixabay

Spinach is rich in vitamin C and contains high levels of antioxidants and beta-carotene, which can help combat infections by boosting the immune system. Make sure to cook spinach as little as you can so it can retain its nutrients.

Zinc can also support the immune system function. According to nutritionists, consuming zinc through whole foods such as spinach is a great natural way to boost your immune system. So consider adding spinach to your diet, in fact, you can try various yummy recipes to make fun to eat.



2. Yogurt

Yogurt© Pixabay

Yogurt is rich in vitamin D and contains properties that can improve your immunity to help your body combat diseases. Your immune system actually needs foods that have a high nutritional value, and this need increases as you age.

In reality, older individuals often have a weakened immunity. The good news is that sticking to a nutritious diet dedicated to improve the immune system can help these fragile population combat common infections.



1. Turmeric

Turmeric© Pixabay

Turmeric is widely used for its countless health benefits thanks to its anti-inflammatory properties and antioxidants. Turmeric consumption will eventually help boost your immune system by fighting inflammation. In fact, inflammation is the direct cause of various chronic diseases that can severely damage your health. So turmeric consumption could be highly beneficial.

Turmeric contains curcumin, an antifungal and antiviral compound that can also act as an antioxidant. If you’re cooking with turmeric, you should consider adding black pepper as well in order to improve your body’s ability to absorb the good nutrients.



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