The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.
Incorporating specific foods into the diet may strengthen a person’s immune response.
Family Nurse Health practitioner Nkasiobi Violet Uluocha, (MSN, APRN, BS, FNP-BC) has listed out some of these foods which are good for boosting the immune system.
They include:
Turmeric
Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.
Broccoli
Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.
Spinach
Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:
flavonoids
carotenoids
vitamin C
vitamin E
Vitamins C and E can help support the immune system.
Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.
Ginger
People use ginger in a variety of dishes and desserts, as well as in teas.
According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.
Garlic
Garlic may help to prevent colds. Garlic is a common home remedy for the prevention of colds and other illness.
One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.
The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.
Green tea
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.
As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.
Sunflower seeds
Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E, an antioxidant.
In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.
Almonds
Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.
A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.
Oranges or kiwifruit (kiwis)
Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.
While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system.
Red bell pepper
For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.
Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.
AFRICA DAILY NEWS, NEW YORK
