Food to boost immunity- Activ Living

5 Immunity Booster Foods You Must Include In Your Diet

  • Last Updated On: July 28, 2023
  • 3 minute read

It is vital to have a strong immune system to stay healthy. And to achieve this, you must know about immunity booster foods.

What you need to know:

What is the immune system?

The immune system comprises cells, proteins, and organs with defensive mechanisms to protect the body from foreign invaders such as harmful substances, microbes, and pathogens. That’s why it is necessary to boost immunity for its smooth functioning.

How can your diet influence your immune system?

Good health and functioning of cells require a balanced diet that prepares the body to fight bacteria and viruses. Weak immunity puts you at risk of developing autoimmune diseases or cancer. It is essential to have a healthy immune system through a diet rich in phytochemicals and other essential nutrients.

How do you boost your immune system naturally?

Follow the given steps to boost your immune system naturally:

  • Get a minimum of 5 and a maximum of 8 hours of sleep at night.
  • Exposure to sunlight is good for your health.
  • Laughter is the best medicine, which releases dopamine and can help reduce stress.
  • Practise good hygiene, like washing your hands before and after eating.
  • Eat a balanced diet rich in nutrients.
  • Immunity booster exercises like walking, strength training, and high-intensity interval training (HIIT) can help you stay active.
  • Quit smoking to prevent respiratory illnesses and increase lung immunity.
  • Avoid alcohol consumption.
  • Being overweight can affect the functioning of your body. If the BMI (Body Mass Index) rate in adults is 30 or higher, it is associated with impaired immune functions. So, consume a balanced diet and stay active to manage your weight.

Try these 5 immunity booster foods to improve your immunity

Here are some of the immunity-boosting foods that you can add to your diet to enhance your immune system:

  1. Vitamin C-rich foods

Vitamin-C-rich_activ living community

Citrus fruits are a powerhouse of vitamin C. Fruits such as oranges, kiwi, lemons, grapefruit, and strawberries, and vegetables like broccoli, spinach, and red and green bell peppers are immunity booster foods. They contain beta carotenes – a source of vitamin A, that helps keep the skin healthy. The recommended daily amounts are approximately 75 milligrams and 90 milligrams for women and men, respectively.

  1. Garlic

Garlic_activ living communityGarlic adds extra zing to food and helps the immune system fight germs. It contains allicin which has antibacterial and anti-viral properties. Garlic is also used as a home remedy for colds and illnesses.

  1. Omega-3 fatty acids

These keep the immune system in check and are known to suppress inflammation. Omega-3s can protect you from autoimmune disorders. Immunity booster foods such as flaxseeds, walnuts, chia seeds, or oily fish (salmon, tuna, and the like) contain omega-3s.

  1. Zinc-rich foods

A lack of zinc in your diet is a major factor that causes an age-associated decline in immune function. Zinc is essential for DNA synthesis and cell proliferation. The best food sources of zinc are baked beans, cashew, chickpeas, and raisin bran. Zinc also reduces oxidative stress and decreases the risk of life-threatening infections.

  1. Carotenoids and vitamin E foods

Food rich in vitamin E - Activ Living

They are both powerful antioxidants that can be considered the best foods for immunity boosters. When consumed, carotenoids convert into vitamin A. Carotenoid foods for immunity power, like carrots, kale, apricots, papaya, mango, and sweet potato, are better absorbed when cooked or eaten with fat. Vitamin E is crucial for regulating the immune system, especially in older people. Almonds, hazelnuts, peanut butter, and sunflower seeds are some examples.

Benefits of boosting the immune system

Omegaa-3_activ living community

  • A strong defence against external invaders
  • Regulation of the healing process
  • Less use of time and energy in fighting diseases
  • Get healthy and clear skin, hair, and nail

Your immunity is your defence system, and you need to protect it. 

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