“The immune system is in charge of repairing harm caused by invaders and adapting to new threats.”
Your immune system must be strong to fend off dangerous microbes that cause both short-term and long-term health problems. It’s a complex system of interconnected organs, cells, and proteins that the body utilizes to ward off pathogens, including bacteria, fungi, and viruses.
Maintaining a healthy immune system is possible in several ways; two of these include getting enough exercise and maintaining a regular sleep schedule. Diet, particularly the consumption of specific nutrients, is also an important factor. To keep your immune system strong, eat the mentioned foods and enjoy a healthy life!
Red Bell Pepper
One food that can help keep your immune system strong is bell peppers, particularly red bell peppers. Vitamin C in these bell peppers is higher than in most citrus fruits, which is somewhat surprising. More than double the daily dose of vitamin C is found in only one large red bell pepper, at 210 mg.
The advantages of bell peppers, however, do not end there. The pepper’s vibrant red color and ability to combat free radicals come from the beta-carotene it contains. In addition to promoting healthy eyes and skin, beta-carotene, found in bell peppers, is known for its pro-vitamin A action.
Bell peppers are versatile ingredients that improve the taste of a wide variety of foods. You can eat them raw for a tasty snack or boil them down to include in other dishes. For a delicious twist, add bell peppers to your spaghetti, wraps, and stir-fries.
Fatty Fish
The presence of vitamin D receptors on the majority of immune system cells suggests a direct correlation between the vitamin and healthy immunological function. Vitamin D abounds in fatty fish like mackerel and salmon. For example, 3 oz of cooked salmon has 14.5 mcg of vitamin D, which is equivalent to 11.97% of the daily required dose.
Moreover, omega-3 fatty acids can reduce mortality rates from cancer, heart disease, and Alzheimer’s disease, among other important causes of death. Scientific studies have linked omega-3 fatty acids to a decrease in the production of markers that promote inflammation.
Dark Chocolate
Dark chocolate contains an antioxidant known as theobromine. It may aid immune system support by shielding cells from free radicals. When digesting food or interacting with environmental contaminants, the body releases chemicals known as free radicals. Free radicals may cause cellular damage and disease.
Yogurt
The link between a healthy digestive tract and good general health is something that yogurt studies keep finding. You are supported in your health by the intricate microbial community that resides in your gastrointestinal tract. This community plays a role in energy control and immune response. It is critical to give the healthy bacteria in the gut more attention because not all bacteria are helpful to gut health.
Consuming probiotic-rich foods, such as yogurt, may enhance good bacteria in your gut microbiome. Because of its high-quality protein content and its ability to diversify the strains of gut bacteria, Greek yogurt is particularly good for the immune system.
A nutrient-dense parfait made with yogurt is delicious on its own or as a standalone dessert. To boost your vitamin C and fiber intake, try mixing a serving of yogurt with berries and granola. Adding yogurt to soup, smoothies, and dressing dishes is a great way to boost their nutritional value.
Nut
Because of its function in controlling the intracellular signaling pathways of the immune system, zinc is crucial to its proper functioning. Zinc is present in many foods, but nuts are among the most handy. You can get a lot of zinc from nuts, such as cashews and almonds. For instance, you may get 1.64 milligrams of zinc—or about 15% of the daily required intake—in just one ounce of cashews. Almonds are a good source of zinc; only one ounce contains 0.885 milligrams, or about 8% of the maximum daily allowance.
Nuts are a portable snack or an ingredient in many recipes. Toss crumbs into a grain-based side dish for dinner or sprinkle them on top of hot or cold cereals for an added nutritional punch and crunch.
Chicken/Turkey
Poultry breasts, like those of chicken and turkey, are excellent when looking to get vitamin B6. It helps maintain a strong immune system. Vitamin B6 is required for the production of T-lymphocytes and interleukins, which is how the immune system works at its best. Vitamin B6 also reduces oxidative stress, which studies have linked to chronic inflammation.
There are 0.916 milligrams of vitamin B6, or 54% of the daily required requirement, in 4 ounces of chicken breast. Grilling, smoking, or roasting poultry meats is one way to enjoy them, and eating them alongside other fresh, healthy meals is another great way to boost your immune system. For a tasty and protein-rich salad, you can, for instance, cut some cooked chicken and combine it with a variety of vegetables.
Garlic
Due to its abundance of chemicals associated with immune function, garlic has a long history of therapeutic usage. Because of their antimicrobial, antioxidant, anti-inflammatory, and neuroprotective characteristics, these bioactive chemicals aid in a wide range of physiological functions. To give just one example, garlic is good for your brain, digestive system, and cardiovascular system.
Furthermore, studies have shown that garlic helps decrease inflammation and enhance the immunological response. Garlic is beneficial in many savory dishes. Toss it in pasta, mashed potatoes, stir-fries, salad dressings, or dips.
Green Vegetables
Consuming greens such as kale, spinach, and Swiss chard can help maintain a strong immune system. In addition to meeting many of the daily nutritional requirements, its high nutrient and fiber content helps maintain a healthy digestive tract. Their antioxidant profile may significantly affect immunity. According to studies, green leafy vegetables contain anti-inflammatory and oxidative damage-reducing properties.
A nutrient-dense salad featuring fresh leafy greens, fruits, vegetables, and lean proteins is sure to satisfy any palate. Leafy greens are also versatile enough to be boiled down and incorporated into a wide variety of warm dishes. However, studies show that steam-cooked leafy greens retain their most powerful antioxidant profile.
Blueberries
The antioxidant qualities of the flavonoid anthocyanin, which is present in blueberries, can aid in the strengthening of the immune system. Flavonoids in blueberries are crucial components of the immunological defense system of the respiratory tract, according to a study conducted in 2016.
Eating foods high in flavonoids reduced the risk of developing a common cold or other upper respiratory tract infection, according to the study’s authors.
Bottom Line
The immune system, an intricate network of various organs, cells, and proteins, is responsible for maintaining good health. Immune system health depends on getting enough zinc, omega-3 fats, vitamins A, B6, C, and D, and maintaining a balanced diet.
In addition to eating these superfoods, it is important to get adequate sleep, manage stress levels, and physical activity.
