10 Best Foods Items To Increase The Immune System in 2023

It is important to make sure that your body gets all the necessary foods items to help keep your immune system strong and healthy.

Are you are tired of your weak immunity? Due to which you easily catch cold and fever every now and then. To Prevent this from happening again you need to make a visit to your local grocery store and plan your day meals with these immunity enhancer foods.

An Important Note

These listed items won’t cure cure or prevent any disease specifically they will only increase your immunity and not cure any on going disease.

Since the 2019 COVID-19 outbreak it is important to make sure that no supplement, food, fruits or change in lifestyle expect social distancing will help to prevent or protect you from COVID -19.

We advise everyone to make sure you only take vaccines which are approved by WHO for protection against COVID -19.

As of now no research or report supports the claim that use of any supplement will protect against COVID-19 specifically.

Food Fix: Immune System Boost

1. Citrus Fruits

Whenever most people get a cold they always go for a vitamin C. It makes sense too, there is a reason behind that it is that vitamin C actually increase your immune system strength which helps you fight common cold.

White blood cells, which are essential for battling infections, are thought to be produced more frequently when vitamin C is present.

Vitamin C levels are high in almost all citrus fruits. With so many options, it’s simple to slip a little of this vitamin into any meal.

Typical citrus fruits are:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes

You need vitamin C every day for continued health because your body cannot make or store it. For most adults, the suggested daily intake (Trusted Source) is:

  • 75 mg for women
  • 90 mg for men

If you decide to use supplements, don’t exceed 2,000 mg per day.

Additionally, bear in mind that while vitamin C could hasten your recovery from a cold, there is currently no proof that it works against the coronavirus SARS-CoV-2.

2. Red Bell Peppers

Think again if you believe that citrus fruits provide the highest amount of vitamin C of any fruit or vegetable. Red bell peppers have nearly three times as much vitamin C per ounce (127 mg Trusted Source) as a Florida orange (45 mg Trusted Source). Additionally, they contain a lot of beta carotene.

In addition to strengthening your immune system, vitamin C may support healthy skin maintenance. Your body transforms beta carotene into vitamin A, which benefits the health of your skin and eyes.

3. Broccoli

Boosted with vitamins and minerals, broccoli. Broccoli is one of the healthiest veggies you can eat, being rich in vitamins A, C, and E, fibre, and several antioxidants.

Its strength must be preserved by cooking it as little as possible, or better yet, not at all. According to research (trusted source), steaming is the best method for retaining more nutrients in food.

4. Garlic

Almost every cuisine in the world uses garlic. It enhances the flavour of food and is essential for good health.

Its effectiveness in preventing infections was known by ancient civilizations. Garlic may also prevent artery hardening, and it may also help decrease blood pressure, according to some limited evidence (Trusted Source).

The high concentration of sulfur-containing chemicals in garlic, like allicin, appears to be the source of its immune-stimulating effects.

5. Ginger

Another food that many use when they are ill is ginger. Ginger may help lessen inflammation, which can lessen inflammatory disorders and sore throats. Ginger might also alleviate nausea.

Despite being a common ingredient in sweet foods, ginger contains gingerol, a compound related to capsaicin that gives it considerable heat.

In addition to reducing chronic pain, ginger may also lower cholesterol.

6. Spinach

Spinach made our list not just because it’s high in vitamin C, but also because it’s loaded with beta carotene and a tonne of other antioxidants that may help our immune systems fight off infections.

Like broccoli, spinach benefits from being cooked as little as possible to preserve its nutrients. However, mild heating facilitates the absorption of vitamin A and permits the release of other nutrients from the antinutrient oxalic acid.

7. Yogurt

Search for yoghurts like Greek yoghurt that say “live and active cultures” on the label. These cultures might boost your immune system and aid in disease prevention.

Purchase plain yoghurt whenever possible rather than flavor- and sugar-laden varieties. Instead, you can sweeten plain yoghurt on your own with some honey and wholesome fruits.

Choose brands of yoghurt that have been fortified with vitamin D since it can also be a fantastic source of this nutrient. Vitamin D is thought to strengthen our body’s natural defences against sickness and aid in immune system regulation.

Clinical trials are even being planned to investigate its potential effects on COVID-19.

8. Almonds

Vitamin E takes a back seat to vitamin C when it comes to preventing and fighting colds. However, this potent antioxidant is essential for a healthy immune system.

It’s a fat-soluble vitamin, which means it needs fat to be absorbed properly. Almonds, for example, are high in vitamin E and also contain healthy fats.

Adults require only about 15 mg (Trusted Source) of vitamin E per day. A half-cup serving of almonds, which is approximately 46 whole, shelled almonds, provides approximately 100 percent of the recommended daily amount (Trusted Source).

9. Sunflower Seeds

Phosphorus, magnesium, and vitamins B-6 and E are all found in sunflower seeds.

Vitamin E aids in the regulation and maintenance of immune system function. Avocados and dark leafy greens are two other foods high in vitamin E.

Sunflower seeds have a high selenium content. Just 1 ounce contains nearly half of the selenium that the average adult requires daily (Source). A number of studies, mostly on animals, have looked into its ability to combat viral infections such as swine flu (H1N1).

10. Turmeric

It is a common ingredient in many curries. For years, this bright yellow, bitter spice has been used as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis.

According to research (Reliable Source), high concentrations of curcumin, which gives turmeric its distinctive colour, can help reduce exercise-induced muscle damage. Based on animal studies, curcumin has the potential to be an immune booster and an antiviral. More investigation is required.

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