If you want to keep yourself from getting sick, you need to have a strong immune system. Getting a flu shot, washing your hands, and staying away from sick people can help, but eventually you will be exposed to a virus.
If all goes well, your immune system will intervene and prevent you from getting sick from disease-causing germs. However, sometimes it doesn’t work and you become ill from a virus or other agent.
There are things you can do to prevent getting sick from a bug taking over your immune system. The odds are lower if you live a healthy lifestyle. Managing your stress levels, not smoking, exercising regularly, and maintaining a healthy weight can help keep your body strong.
Your diet can have a powerful effect on your immunity. Eating nutrient-rich, immune-boosting foods can be very helpful, especially during colder months. If you want to improve your immunity, here is everything you need to know about how your immune system works and the best foods to eat.
How Does Your Immune System Work, Anyway?
Imagine your immune system as a bouncer at a club. It only lets in people who are supposed to be there and keeps out anyone who might cause harm.
The immune system is a collection of organs, proteins, and cells that work together to protect the body from foreign or dangerous substances. When the body is exposed to a potentially harmful substance, the immune system sends out white blood cells to fight and destroy it.
Your immune system is working hard all the time to protect you from germs. When you get sick, it means that your immune system is not working as well as it usually does. People with weakened immune systems, such as those with autoimmune diseases or serious infections, are at a higher risk of getting sick from germs that would not be a problem if they were healthy.
Top Immunity Boosting Foods
Turmeric
Turmeric is a common ingredient in Indian cooking that has active ingredients curcumin and theracurmin, which help build immunity and provide relief from cough, cold and sore throat.
You can use turmeric to reduce the symptoms of hay fever in kids, including nasal congestion, sneezing, and itchy runny nose. However, for the best results, you should combine turmeric with other ingredients, such as fat and black pepper.
So, it’s a good idea to drink turmeric milk at night. All you need to do is whisk together 1 cup milk, 1 one-inch piece of turmeric, 3 whole peppercorns, and 50 ml water in a saucepan. Bring it to a low boil.
To make this dish, start by reducing the heat and simmering for 10 minutes. Once that’s done, strain the mixture and serve. If you don’t like milk or can’t have dairy, you can substitute coconut milk for cow’s milk.
Citrus Fruits
Vitamin C is a powerful antioxidant that helps protect against colds, flu and coughs. All citrus fruits contain vitamin C, including lemon, lime, oranges, grapefruit, and kiwi.
Guavas are not only a great source of Vitamin C, but they also contain more Vitamin C than oranges! You can have them raw, make a citrus fruit salad, or make juices using them.
Green Leafy Vegetables
Leaves that are green are very nutritious, and contain a lot of iron, fiber, and antioxidants. Some examples of these leaves are spinach, kale, beet greens, swiss chard, and collards.
Spinach is an easily available, nutritious option. They’re a good source of vitamin K and vitamin A, which help support the immune system. They also contain manganese and folate. You can cook them as a side dish, in soup, or in a salad.
Yogurt
Probiotics, which are the live active cultures found in yogurt, help to keep the gut and intestinal tract free of disease-causing germs. Although probiotic supplements are available, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. Be sure to pick up containers free of excess added sugar. Plain varieties (which you can flavor with cinnamon and fresh fruit) are your best bets, but anything with less than 8 total grams of sugar is still a wholesome option.
Oats and Barley
The Norwegian study found that the grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.
Garlic
Allicin, an ingredient found in garlic, is effective in fighting infection and bacteria. In a study conducted by British researchers, it was shown that those who took a garlic extract for 12 weeks were two-thirds less likely to catch a cold in comparison to those who were given a placebo. Furthermore, other research has suggested that those who consume more than six cloves of garlic per week have a lower rate of colorectal cancer by 30 percent and a lower rate of stomach cancer by 50 percent.
Ginger
Adrak chai, or ginger tea, is soothing because ginger has powerful antiviral and antibacterial properties that help flush out toxins. This makes it a natural remedy for sore throat, cough and inflammatory illnesses.
Ginger root can be used to spice up many dishes. Those following a pure vegetarian diet can eat ginger as it is a Sattvic food.
Curry Leaves
Curry leaves, also known as meethi neem, are a common condiment and seasoning used in Indian cooking. They are high in essential nutrients such as copper, Vitamin E and Vitamin A, as well as Omega-3s, which help to build immunity.
Chicken Soup
The University of Nebraska researchers found that all but one of the brands they tested blocked the migration of inflammatory cells. The one that didn’t was chicken-flavored ramen noodles. This is an important finding because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth also keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.
Nuts and Seeds
If you are feeling hungry, then reach for a handful of nuts and seeds instead of chips. Most nuts contain antioxidants and minerals in addition to protein.
Some nuts contain high levels of Omega-3 Fatty Acids, which support immune cell function and also help prevent respiratory infections.
Chia and hemp seeds are both sources of Omega-3s. These seeds can be added to smoothies and oatmeal.
Tea
The amino acid L-theanine is abundant in both black and green tea and is responsible for boosting the immune system. A Harvard study found that those who drank 5 cups of black tea per day for two weeks had 10 times more virus-fighting interferon in their blood than those who drank a placebo hot drink.
Beef
One of the most common nutritional shortfalls among American adults is zinc deficiency. This is especially true for vegetarians and those who have cut back on eating beef, which is a prime source of this immunity-bolstering mineral. Zinc is essential for the development of white blood cells, which are the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys.
Fluids/Hydration
This is why we need to replenish our water levels by consuming more fluids. It is very important to stay hydrated if you want to stay fit and healthy. This means consuming fluids in multiple forms, not just coffee or tea. Our bodies are composed of around 70% water, so when we become ill and have a fever, we lose more water than usual. replenish our water levels by consuming more fluids.
This is what leads to dehydration. So, it’s important to drink 8 glasses of fluids per day, in the form of water, sugar-free juices, coconut water, etc.
It is important to eat hydrating fruits and vegetables like cucumber and watermelon in summer. Fluids support immune function.
Sweet Potatoes
Your skin needs vitamin A in order to stay strong and healthy. Vitamin A plays a role in the production of connective tissue, which is a key component of skin. You can get vitamin A into your diet from foods containing beta-carotene, like sweet potatoes, carrots, squash, canned pumpkin, and cantaloupe.
Bell Peppers
Bell peppers are very high in vitamin C. The reason you’re told to take Vitamin C when you’re sick is that it does wonders for your skin health, and Studies have shown that a lack of Vitamin C can actually make you more susceptible to infections by hampering your immune response. Though the research is ongoing, it is suggested that Vitamin C can help prevent respiratory infections, or at the very least lessen the severity and duration of your symptoms if you get sick.
Eggs
The vitamin A, vitamin B-12, and selenium in eggs are important nutrients to keeping the immune system healthy. They also contain Vitamin D, which helps regulate the body’s immune response.
Mushrooms
Mushrooms have been used for centuries by people around the world in order to maintain a healthy immune system. Researchers have discovered that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is beneficial when an infection is present. Mushrooms are also a natural source of vitamin D.
Fatty Fish
Omega-3 fatty acids, which are found in salmon, mackerel, and herring, reduce inflammation and increase airflow, and may also help protect lungs from colds and respiratory infections. Salmon is also a great source of vitamin D.
