Top 10 immune boosting foods:
Many people don't realize how much our diet affects our immune system.
The following 10 science-backed foods offer a range of benefits for immune system health bring.
Elderberry: Elderberry fruits and flowers are rich in immune-boosting antioxidants and vitamins. A powerful antiviral agent, elderberry is particularly effective in fighting upper respiratory tract infections.
Chocolate: Not all chocolate is equally healthy. For example, milk and white chocolate have relatively little, if any, immune effect.
Dark chocolate contains even more flavonoids, antioxidants that protect cells from damage and inflammation.
Turmeric: This golden-yellow, bitter spice is an important ingredient in curry dishes and has been used for centuries in Ayurvedic medicine to treat a variety of inflammatory conditions such as allergies, diabetes and ulcers. Studies have shown that curcumin, the main active ingredient in turmeric, can regulate the immune system by activating specific immune cells and targeting pro-inflammatory cytokines. These effects may contribute to curcumin's benefits seen in certain immune-related conditions, including allergies, asthma, and arthritis.
Apple:
Apple peels contain the flavonoid quercetin, a pigment that may help regulate the immune system and allergic reactions. Also found in berries, grapes, broccoli and tea, quercetin is known to reduce inflammation and exhibit anti-allergic properties.
A study examining food consumption among Cretan children found that children who ate apples as part of their staple diet, along with other fresh foods, had better defenses against allergies and asthma.
Ginger: Ginger is widely consumed around the world. A hot spice that accompanies both savory and sweet dishes, ginger is a powerful foundation for a healthy immune system. Studies have shown that ginger can control certain inflammatory diseases such as arthritis and such as allergies, asthma and colds.
Citrus Fruit:
Most people instinctively turn to citrus fruits when they have a cold. For example, hot water with lemon, orange juice, or fresh grapefruit slices. Citrus fruits are rich in vitamin C, an antioxidant and immune-supporting nutrient. High doses of vitamin C can reduce the severity and duration of colds.
Nuts:
Nuts are one of the best sources of vitamin E, a fat-soluble antioxidant involved in immune function. Vitamin E has immunomodulatory effects, including stimulating the activity of natural killer (NK) cells, white blood cells involved in the innate immune response. Vitamins may reduce the risk of certain infections, including upper respiratory tract infections.
In addition, vitamin E deficiency can impair the immune response. Make sure you're getting enough vitamin E in your diet by eating nuts like almonds and hazelnuts and other vitamin E-rich foods regularly.
Beans:
Beans are an important source of protein in many parts of the world and are also rich in soluble fiber that is fermented by the gut microbiota. Certain soluble fibers act as prebiotics that support gastrointestinal and immune system health in a number of ways, including reducing symptoms of inflammatory bowel disease and reducing the risk and duration of infectious diarrhea.
Beans are also rich in folate and vitamin B, which are necessary for the production of certain immune cells and normal cell cycle.
Olive Oil: A central component of the Mediterranean diet, a phenolic compound with anti-inflammatory properties comparable to the non-steroidal anti-inflammatory drug ibuprofen.
Two to three tablespoons of extra virgin olive oil daily over salads, vegetables, or grains can do wonders for your immune system health. Whenever possible, choose extra virgin olive oil, which has high levels of antioxidants such as vitamin E and phenolic compounds. (10) A study comparing daily consumption of olive oil with a mixture of soy, corn and butter found that participants who consumed olive oil had significantly increased virus-destroying white blood cells.
Shiitake mushroom:
Shiitake, one of the most popular edible and medicinal mushrooms, contains certain polysaccharides that exhibit antiviral activity. Additionally, in one study, participants who consumed 5g or 10g of mushrooms daily for one month had improved immune markers and reduced inflammation.
Adds a rich, earthy flavor that's perfect for adding.
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