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Our body’s immune system comprises various components that collaborate to combat germs and safeguard us against infections and diseases. A strong immune system can prevent or fight common illnesses such as colds, and flu, as well as serious ones such as COVID-19.
Consuming a nutritious and well-balanced diet can enhance the strength of our immune system. This gives our body the nutrients and antioxidants required for immunity. Eating well also helps us stay healthy, lower blood pressure and cholesterol, and reduce inflammation and oxidative stress.
In this article, we will share with you ten foods that can enhance your immunity and health.
Let’s begin!
Citrus fruits have vitamin C, which helps boost our immunity. Vitamin C helps our white blood cells work effectively. It also helps our body heal and repair and promotes the absorption of iron. However, our bodies can’t make or store vitamin C, so we have to depend on external sources such as food or supplements.
On average, we need 70mg of vitamin C daily. Make sure to include citrus fruits such as oranges and lemons in your diet every day. The vitamin C content in one orange is 70 mg, which is almost your daily need.
Yoghurt is a dairy product with probiotics, which are a type of beneficial bacteria that regulate gut health and immunity. Probiotics help to increase the production of immune cells, strengthen the lining of the gut, and block the growth of harmful bacteria in your digestive tract. Hence, eating yoghurt regularly can keep our gut healthy and boost immunity.
Yoghurt also has protein, calcium, and vitamin D that strengthen our tissues, bones, and teeth. Choose plain and unsweetened yoghurt that explicitly states “live and active cultures” on the packaging. You can add fruits, nuts, seeds, or honey to your yoghurt for flavour and added nutrition.
Garlic is a multifaceted herb that has been traditionally used to treat various ailments. It has antibacterial, antiviral, antifungal, and anti-inflammatory effects that can help our body fight infections and diseases. When garlic is crushed or chewed, allicin is produced which gives garlic its distinctive smell and taste. Allicin also is the compound that is believed to boost the activities of immune cells, as well as lower our blood pressure, cholesterol, and blood sugar, thus lowering the chance of developing diabetes and heart disease.
A few ways to maximize the benefit of garlic, it should be eaten raw or lightly cooked, as heat destroys allicin or you may leave the crushed garlic for 10 minutes before you cook it. Make sure to add garlic to your soups, salads, sauces, or stir-fries!
Ginger is a spicy root that adds flavour to your food and drinks. However, it has extensive health benefits. Ginger has anti-inflammatory, antioxidant, and antiseptic effects that help our body fight infections and diseases. It reduces inflammation, which causes many diseases such as arthritis, asthma, and diabetes.
Ginger also protects our cells from free radicals. It also stops or treats nausea, vomiting, indigestion, and motion sickness. You can incorporate fresh or dried ginger into your cooking or chew candied ginger. Another popular way of consuming ginger is by adding it to tea.
Spinach is a nutrient-rich vegetable that boosts immunity and health. Spinach has numerous antioxidants which increase the infection-fighting ability of our immune systems. The carotenoids found in spinach such as beta carotene, lutein and zeaxanthin can flush out the free radicals from your body. They are also protective against age-related vision diseases, such as macular degeneration, as well as heart disease and some types of cancer.
Therefore, always remember to incorporate spinach into your diet in the form of salads, smoothies, soups, sandwiches, omelettes, or simply sauteed with garlic and olive oil.
Almonds have a lot of protein, fibre, healthy fats and antioxidants that boost immunity and health. Vitamin E found in almonds help to destroy free radicals and boost immune function thus improving immune response to help our body fight infections and diseases.
On an average, men require 10mg while women require 7.5mg of vitamin E daily. One ounce of almonds has 7.4 mg of vitamin E, more than half of your daily needs! Snack on almonds or add them to your yoghurt, oatmeal, salads, or baked goods. You can also try almond butter, milk, or flour instead of peanut butter, cow’s milk, or wheat flour.
Turmeric, with its yellow hue, imparts flavour to your food and beverages. It has curcumin, which gives it its colour and benefits. Curcumin demonstrates gastro-protective, antioxidant, anti-inflammatory, antitumour, and immune-modulatory actions.
Thus, it help your body fight infections and diseases as well as reduces inflammation, which causes many diseases like arthritis, Alzheimer’s, and cancer. It also protects your cells and DNA from Alzheimer’s radicals. Curcumin also stops some viruses, like the flu, from multiplying.
Green tea is rich with disease-fighting antioxidants and polyphenols, including epigallocatechin gallate (EGCG). EGCG has the ability to alleviate inflammation and enhance immunity. The presence of polyphenols naturally flushes out harmful radicals and helps maintain the overall health of our body.
Another compound found in green tea is catechins. They have antiviral properties and could offer protection against illness and infection.
Papaya contains antioxidants and minerals that improve your health and immunity. It is rich in vitamin C, which helps your immune system fight infections and diseases. Papaya also has a digestive enzyme called papain that has anti-inflammatory effects.
Other nutrients in papaya such as vitamin A, B6, folate, potassium, and magnesium also help to build immunity. Papaya seeds also have antibacterial and anti-parasitic effects that fight infections.
Broccoli is a powerful vegetable rich with vitamins A, C, and E, as well as fiber and many other antioxidants which strengthen your immunity and health. One cup of broccoli has your daily vitamin C. Its high vitamin C content boosts the immune system and promotes collagen production, wound healing, and iron absorption.
Steaming is the best way to keep more nutrients in the broccoli so make sure to add it to your salads, stir-fries, soups, casseroles or pasta!
Our body’s immune system is crucial for our overall well-being. Maintaining it well and boosting it with the right foods and nutrients is essential. Consuming a nutritious, well-balanced diet of the ten foods mentioned in this article can enhance your body’s defence system and keep you healthy and happy.
Remember, maintaining a good diet is not the only factor that affects your immunity. You should also exercise regularly, sleep well, manage stress, and avoid smoking and drinking. These lifestyle choices can assist you in preventing or fighting off serious viral illnesses.
Article Reviewed & Verified by:
Suraya Arshad | Clinical Dietitian
Avisena Specialist Hospital, Shah Alam.
Sources:
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