The immune system plays a vital role: it protects the body from germs and bacteria that can increase your risk of illnesses and diseases. Having a weak immune system makes you highly susceptible to infections and serious health conditions, like pneumonia.
One of the best ways of boosting your immune system is by changing your diet and incorporating healthier foods. Certain foods contain vitamins and minerals that boost the immune system, allowing your body to fight off illness-causing germs and bacteria present everywhere.
Here are six foods that can boost your immune system:
1. Banana
Thanks to the vitamin B6 content of bananas, consuming them regularly can keep your immune system healthy. B vitamins help chemical reactions in your immune system to help it work better. Foods that contain vitamin B6 also guard your immune system from infection.
Bananas are accessible anywhere and are often cheap. You can even check out Morrisons, Costco, and Aldi leaflets to score better deals and buy bananas at a lower price!
2. Spinach
Adding spinach to your diet is a must if you want to boost your immune system. It’s packed with vitamin C, antioxidants, and beta carotene that increase the ability of your immune system to fight infections. This vegetable also helps improve your heart health as it maintains blood pressure levels.
You can get the most out of spinach leaves by eating them cooked, as they retain the most nutrients. You can incorporate this vegetable into a handful of dishes like stews, soups, curries, and chips.
3. Grapefruit
Similar to other citrus fruits, grapefruit is packed with vitamin C. This nutrient is known to boost the functions of the immune system. This fruit also has vitamin A, which has been proven to improve and maintain the body’s immune functions.
To start eating healthily and incorporate grapefruit into your diet, consume the fruit as is or turn it into a smoothie or juice. Just make sure to control your proportions, as consuming too much grapefruit in a day can cause nausea or diarrhea due to its vitamin C content.
4. Blueberries
Blueberries might be small, but they can significantly impact your immune system. Blueberries are considered immune-boosting superfoods as they contain flavonoids, a type of antioxidant that boosts the immune system and reduces damage to cells.
According to a study, flavonoids found in fruits also play an essential role in the immune defense system of a person’s respiratory tract. The study shows that individuals who regularly consume foods with high flavonoid content have lesser risks of developing upper respiratory tract infections.
5. Yogurt
Aside from being a sweet and healthy dessert, do you know that yogurt also does wonders for your immune system? Greek yogurts contain live and active cultures that stimulate your immune system to fight diseases. Yogurts are also rich in vitamin D, which helps regulate the immune system and boost the body’s natural defense against illnesses and diseases.
Since there are different varieties of yogurts today, it’s best if you stick to plain-flavored ones over those loaded with sugar. You can also sweeten plain yogurt with some honey or fresh fruit slices.
6. Green Tea
Green tea contains healthy levels of flavonoids, just like blueberries. But, green tea excels in its epigallocatechin gallate or EGCG content. Studies show that EGCG can enhance immune system function and keep the immune system healthy as you age.
If you’re not used to the bitter taste of green tea, add a few lemon slices or fresh lemon juice. Alternatively, you can also add a bit of raw sugar or pure honey to counteract the bitter flavor.
Make the Change Today
Boosting your immune system requires time, so make sure to consume the foods mentioned here as frequently as possible. Changing your diet might be challenging at first, but if it’s for a stronger immune system and better health, going through these changes is surely worth it!
