A healthy immune system can defend the body against pathogens that attack the body system. However, immune boosters are required regularly to help optimize the body’s immunity.
The first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. The body functions better when protected from environmental assaults and strengthened by healthy foods and living strategies. Here are 10 powerful natural immune system boosters that help defend your body against pathogens.
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals. Scientific studies continue to explore the relationship between the unique type of fat found in seafood, the omega-3 fatty acids DHA and EPA, in the prevention or mitigation of common chronic diseases.
Shellfish which are subdivision of seafood are major sources of zinc. However, zinc doesn’t get as much attention as many other vitamins and minerals but it’s a major nutrient required in our Bodies to boost immune cells function.
Examples of shellfish that are high in zinc include:
Note: that you don’t have to eat more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health Trusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start to healthy living.
Mak-Migro Farms LTD.
…Healthy Foods. Healthy Lives
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