Healthy living starts here.
We all want to live longer, healthier lives. And while there are plenty of ways to boost your immune system, eating certain foods can also give you an added advantage.
Eating healthy foods can help keep your body strong and healthy. These foods contain nutrients that support your immune system and help prevent illness.
In this article, some of the healthiest foods that will boost your immune system.
What are foods that boost your immune system?
1. Salmon
Salmon is an excellent source of omega-three fatty acids, which are essential for good heart health.
It’s also loaded with vitamin D, B vitamins, and iron. All these nutrients work together to strengthen your immune system.
2. Beans
Beans are packed with protein, fiber, and other essential nutrients like folate, potassium, magnesium, and iron. They’re also one of the best sources of antioxidants in our diet.
3. Berries
Berries are full of powerful phytonutrients called anthocyanins.
Anthocyanins have been shown to reduce oxidative stress by protecting cells from damage caused by free radicals. Free radicals are unstable molecules created when we breathe or eat oxygen.
4. Spinach
Spinach is rich in lutein and zeaxanthin — two carotenoids that protect against macular degeneration, the leading cause of vision loss among older adults.
5. Oily fish
Oily fish like salmon, sardines, and herring are excellent sources of omega-3 fats. Omega-3s may help lower inflammation throughout the body. This helps maintain a healthy immune system.
6. Nuts
Nuts are high in selenium, zinc, copper, and manganese. Selenium has been linked to boosting immunity. Zinc supports cell growth and division, while copper and manganese help produce antibodies.
7. Broccoli
Broccoli contains sulforaphane, a compound that boosts immunity by helping white blood cells fight off infections. Sulforaphane also protects the liver from toxins.
8. Tomatoes
Tomatoes are chock full of lycopene, a pigment that gives them their red color. Lycopene has been shown to kill cancer cells, especially prostate cancer cells.
9. Avocado
Avocados are loaded with monounsaturated fat, which helps build muscle mass. Maintaining lean muscle increases metabolism and burns calories.
10. Eggs
Eggs are a great source of protein, and they pack loads of biotin, which stimulates the production of antibodies.
11. Garlic
Garlic is one of nature’s most potent antibiotics. A few cloves a day can ward off colds, u, and even stomach ulcers.
12. Yogurt
Yogurt is filled with beneficial bacteria that make it an ideal food for strengthening your digestive tract. The probiotics found in yogurt promote digestion and boost immunity.
13. Chocolate
Dark chocolate is good for you! Studies show that dark chocolate can improve cardiovascular function and decrease blood pressure.
14. Cottage cheese
Cottage cheese is another dairy product that’s packed with calcium and protein. Calcium strengthens bones and protects against osteoporosis. Protein builds muscles and keeps us feeling fuller longer.
15. Whole grains
Whole grains like wheat germ, brown rice, oats, and barley contain several types of fiber. Fiber helps regulate bowel movements, which ush out toxins and harmful substances.
16. Olive oil
Extra virgin olive oil contains oleic acid, which has been shown to boost the immune system. Oleic acid fights infection and prevents viruses from reproducing inside your body.
17. Bananas
Bananas provide lots of energy without any carbs. They’re also a good source of potassium and fiber
18. Dark leafy greens
Dark leafy green vegetables such as kale, collards, bok choy, swiss chard, and spinach are nutrient-dense and contain large amounts of vitamin K and folate. These nutrients support bone health and keep our bodies producing clotting factors.
19. Citrus fruits
Oranges, grapefruits, lemons, and limes are bursting with vitamin C, a potent antioxidant that bolsters the immune system.
These are some of the foods which you can add to your diet to boost your immune system!