The immune System is your fort, from where your body and soul can shield itself. In this constant war to defend oneself against the microbes or diseases around, immune system boosting foods in our diet stands as a cornerstone. The foods we consume not only fuel our bodies but also play a pivotal role in fortifying our immune systems against invaders.
From vibrant fruits to hearty vegetables and exotic spices, our Earth offers an abundant array of immune system boosting foods for kids and adults. The best part about them is that you can nosh on them at almost any time with sometimes a little bit of swirl on a pan or mix with other ingredients – there is no sweat to cook them!
What To Eat More?
Focus on a diverse array of nutrient-rich foods that nourish our soul, body and mental well-being. You can incorporate probiotics, prebiotics, and fermented foods into your diets that can promote gut health and foster a balanced microbiome. If you’re wondering what a balanced microbiome can do then you would be very pleased to hear that great for digestion, immunity, and even mental health.
Probiotics encompass beneficial bacteria, and these can be abundantly found in yoghurt, kefir, kimchi, and sauerkraut. Fermented foods, such as kombucha and miso, are rich in probiotics and also contain enzymes and organic acids that support digestion and nutrient absorption. With the introduction of these beneficial bacteria into your gut, you can enhance your digestive power and bolster your immune function.
On the other hand, prebiotics are the tastiest foods for these beneficial healthy bacteria. They can be found in foods like onions, garlic, bananas, and asparagus. Prebiotics serve as fuel for these bacteria, aiding in their growth and proliferation.
Also take omega-3 fatty acids from sources like fatty fish (salmon, mackerel), flaxseeds, and walnuts and help lower inflammation and improve cholesterol levels. Also, antioxidants and phytonutrients promote heart health and reduce the risk of cardiovascular disease.
Whether you’re looking for the best immune-boosting foods for adults or immune-boosting foods for kids, you need to make sure to include some of the top 10 immune system boosting foods mentioned below to have a healthy body.
What To Eat Less?
We should aim to reduce and better to avoid our consumption of processed, packaged, and ultra-refined foods.
Why?
Studies have shown that processed foods contain high levels of added sugars, unhealthy fats, and artificial additives. A study published in the journal JAMA Internal Medicine in 2022 found that people who consumed more added sugar were more likely to develop metabolic syndrome, a cluster of risk factors for heart disease, stroke, and diabetes. Whereas American Journal of Clinical Nutrition in 2023 published that artificial additives could increase the risk of obesity, type 2 diabetes, and cardiovascular disease.
The most horrifying fact is that there are certain food additives and ingredients that are commonly used in some countries but have been banned or restricted in others due to their potential health risks.
For example, artificial food dyes like Red Dye 40 (Allura Red AC) and Yellow Dye 5, commonly found in candies, sodas, and processed snacks, have been not only linked to hyperactivity in children but also bring other potential health concerns. Similarly, trans fats, which are often found in partially hydrogenated oils used in fried foods and baked goods can increase the risk of heart disease and are thus, banned in many countries.
With the growing age of hyper-marketing and trends, conscious eating has become more and more crucial and difficult but not impossible. We can prioritize our health and well-being by making informed choices about our food habits and incline more towards immune system boosting foods.
Top 10 Immune System Boosting Foods
1. Garlic
Great for humans and bad for vampires; so, it is a win-win situation for Earthlings. Garlic is the most commonly found ingredient in our households. This Mediterranean element is a potent immune enhancer and has abundant sulfur compounds and antimicrobial properties that can help fend off infections.
Quick Healthy Tip: Cough & cold? Entering the wintery days and getting hit by it? Fret not; just slightly roast two or three garlic cloves add a drop or two olive oil and that’s it. Chew the garlic cloves and get your beauty sleep. The next day, all your worries will be gone. (No, you will be still broke!)
2. Ginger
One of the best ingredients from the east of Asia is ginger – a spicy rhizome revered for its medicinal properties. In traditional Chinese and Ayurvedic Indian medicine, ginger is known for its ability to reduce inflammation and boost immune function.
Indian and Chinese folks use it in their tea and cuisines like stir-fries and curries as a necessary potion.
Quick Health Tip: Want to treat your soar throat quickly? Just take a tiny slice of ginger, one roasted clove and one black pepper ball and crush them to a paste. Add half a teaspoon of honey to the paste and enjoy. Your sore throat will be gone in no time.
3. Turmeric aka Curcuma
Turmeric is well known on the Indian land but it is also well used as a staple ingredient in other Asian countries. This golden spice offers load of wealth of health benefits and is one of the fave immune system boosting foods among diet experts. Curcumin, the active compound in turmeric, boasts potent antioxidant and anti-inflammatory properties that can fortify the immune system. You can find it in almost all kinds of Indian dishes as a basic ingredient. They basically use the powdered version. It is so common that in Hindu wedding ceremonies, it is a ritual to apply turmeric and milk paste on the groom and bride. It is thought to ward off bad luck and bring good luck to the couple.
Quick Health Tip – Raw turmeric looks like ginger from the outside. Eat a small piece of raw turmeric every morning and keep your liver strong. Say goodbye to pimples and acne with it!
4. Citrus Fruits
Now let’s go to the sun-kissed orchards and explore the variety of citrus fruits such as oranges, lemons, and grapefruits. Bursting with vitamin C, these fruits are renowned for their immune-boosting prowess.
Vitamin C not only supports the production of white blood cells but also serves as a powerful antioxidant. As one of the tangiest immune system boosting foods ingredients, it shields cells from oxidative stress. It is good for your health and if you have acne-prone skin, this can be your skin elixir.
5. Yogurt
Curds or yoghurt are called probiotic-rich foods. Fermented dairy products like yoghurt harbor beneficial bacteria that promote gut health and strengthen the immune system. From Greek yoghurt to traditional Bulgarian yoghurt, explore diverse varieties to reap the full spectrum of probiotic benefits.
Quick Health Tip – Eat muesli with yoghurt every other morning and don’t forget to add some sweet fruits like apples or berries or raisins to make the whole food crunchier and tastier. This great inclusion will your gut health more power.
6. Leafy Greens
One color that reminds us of Nature is green. And this color is on the list of Immune system boosting foods for so many reasons. We will talk about the colors later but first, let’s explore the benefits of leafy greens.
Leafy greens like spinach, kale, romaine, watercress, arugula and Swiss chard are packed with vitamins, minerals, and phytonutrients. These nutritional powerhouses bolster immune function and support overall health. Whether mixed into a hearty soup or tossed into a vibrant salad, leafy greens offer a verdant feast for the senses.
Quick Health Tip – If you are on a diet, mix Kale with fresh berries, especially blueberries. Kale brings more calcium, vitamin K, and twice as much vitamin C as spinach on the table. But if you want something on the go, choose a kale and spinach smoothie as an easy immune-boosting recipe.
7. Berries – Quick-to-Eat Immune System Boosting Foods
Now, let’s uncover nature’s antioxidant treasure trove – the berries, counted as one of the best immune-boosting foods for adults.
From plump blueberries to tangy cranberries and sweet strawberries, berries offer a vibrant spectrum of phytonutrients that reinforce the immune system. Incorporate these jewel-toned delights into your morning oatmeal, or smoothies, or as a guilt-free snack for a burst of immune-boosting goodness.
8. Nuts and Seeds
Navigating through the heart of plant-based nutrition – here we have come to the powerhouse – nuts and seeds.
Almonds, walnuts, chia seeds, and flaxseeds abound with essential nutrients like vitamin E, zinc, and omega-3 fatty acids, which play pivotal roles in immune function. Whether sprinkled over salads, blended into creamy nut butter, or enjoyed as a wholesome snack, nuts and seeds offer a bounty of nourishment for body and soul. Roast it, fry it or raw eat – they taste awesome in every way!
9. Green Tea
Crossing continents to the tranquil tea gardens of Asia, you can find a variety of teas. Every tea field in Asia has something unique to offer – be it strong or light, fragrant or herbal. But today, we will discuss green tea – the most celebrated type of tea.
Brimming with catechins, potent antioxidants that combat free radicals, green tea brings a myriad of health benefits, including immune support. It reduces the risk of chronic diseases, improves brain function, aids weight loss, and promotes heart health. The best way to drink it is to brew it with hot water for 2-3 minutes to avoid bitterness. You can also add lemon like most East Indians love to do or honey for flavor. On summer days, you can also enjoy a refreshing green iced tea sitting ‘n sipping on your porch.
10. Mushrooms – Yummiest Immune System Boosting Foods
Mushrooms are packed with nutrients like vitamins, minerals, and antioxidants, promoting immune function, and heart health, and helping to control weight. Some of the healthiest varieties of mushrooms are – shiitake and maitake mushrooms. They are known for immune-boosting properties and anti-inflammatory effects.
Easy immune-boosting recipes for mushrooms – Best enjoyed sautéed or grilled to preserve nutrients, they shine in dishes like mushroom stir-fry with vegetables, providing a hearty and nutritious meal. Additionally, stuffed mushrooms with a filling of spinach, garlic, and cheese offer a delicious way to enjoy their health benefits.
In Short – You’re, What You Eat!
You are what you eat, and that couldn’t be more true when it comes to your immune system. A healthy diet rich in fruits, vegetables, whole grains, and lean protein can give your body the nutrients it needs to fight off infection and stay healthy.
According to a 2017 study published in the American Journal of Clinical Nutrition, ‘People who ate a diet high in fruits, vegetables, and whole grains had a lower risk of getting sick from the common cold.’ And ‘people who ate a Mediterranean diet, which is rich in fruits, vegetables, fish, and olive oil, had a lower risk of developing chronic diseases such as heart disease and cancer.’
So, if you’re looking to boost your immune system and improve your overall health, make sure to fill your plate with plenty of nutritious foods (especially, some from the top 10 immune system boosting foods mentioned above).
Your body will thank you for it!
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