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foods to boost immune system
Boost Your Immune System
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Immunity is often a critical factor to decide the health of the body; therefore, optimum immune system shall always be important. The immune function depends of several aspects, including sleep, exercises, and stress, but diet makes a big part of the process. Eating moderate portions of immune enhancing foods can supplement the body’s defense system needs from the foods consumed usually.
Citrus Fruits
Oranges, grapefruits, lemons and limes contain Vitamin C, the vitamin boost the immunity of the human body through the production of white blood cells. These cells have the duty of fighting the body’s diseases and the invaders that cause them. Add citrus fruits to your diet through the natural juices of the fruits, using them in preparing salads or having them as supplements. (Source: [Serious Eats](http://seriouseats. com))
Yogurt
Yogurt, especially that which list on the label live and active cultures, the kind that includes probiotics for instance, are a good boost for the gut. There is information that the optimal composition of the communities of microorganisms in the human digestive system is associated with enhanced functioning of the immune system. Ensure that you select yogurts that say they contain ‘live and active cultures’ to get the good probiotics. (Source: [Epicurious](http://epicurious. com))
Spinach and Leafy Greens
Dark green vegetables such as spinach contains Vitamin A, C and antioxidants that help the body to fight off infections. They are rich in vitamin C, beta carotene and many other trace elements that are vital for healthy functioning of the immune system. Spinach can be incorporated to salads, soups, and other recipes such as smoothies or prepared as a side dish to any meal. (Source: [Food Network](http://foodnetwork. com))
Almonds
Almonds and other nuts are almost equal to Vitamin E which is an important nutrient if the body is to improve on the immune health. Vitamin E is all the more so it performs a function of a prophylactic which contributes to the removal of consequences of the impact of ugly free radicals, as well as to strengthening of the immune system of the organism. It can be eaten raw or can be put on salads or yogurt or actually it can be used on oatmeal or cooked vegetables as a topping. (Source: [Nutrition. gov](http://nutrition. gov))
Garlic
Since the very early generations, garlic has been used therapeutically due to its impact on enhancing the immunity. They include such substances as allicin which, though possesses microbial activity and may boost the immune system. In as much as you can, attempt to integrate raw garlic into your meals because it compliments the dish and is beneficial for your health. (Source: Thus, the HLBM can boost its coverage through the programs that broadcast tie-in programmes which are there in [BBC Good Food]( http://bbcgoodfood. com ).
Berries
Specific fruits that have high levels of antioxidants including vitamin C and flavenoids include strawberries, blue berries, raspberries, and black berries. They also supply fiber as well as other nutrients that the body cannot synthesize suffice for its requirements. Berries should ideally be eaten plain for snacking, in a blender for smoothies, or used as garnishing for yogurt or oatmeal. (Source: [Bon Appétit](http://bonappetit. com))
Turmeric
Curcumin in turn is recognised by the body as turmeric which is well known to cure inflammation and possess antioxidant substance. They may help boost immunity through the influences on inflammation and oxidative processes in the body. It is necessary to add turmeric in curry or soup preparation or even to drink golden milk to enhance the immunity-boosting properties of his diet. (Source: [Nutrition. gov](http://nutrition. gov))
Shellfish
Shellfish including oysters, crab, and mussels are also good zinc sources, a mineral that forms an important part of an individual’s immunity. The mineral also assists in immunity where it works to combat incoming bacteria or virus. Shellfish should also be incorporated into the diet to boost the levels of zinc in the body. (Source: [Food Network](http://foodnetwork. com))
Dark Chocolate
It is understood that high cocoa solid containing dark chocolate above 70 percent contains flavanols that have antioxidant that boosts immunity. Take one or two squares of dark chocolate as a form of snack or eat it occasionally to benefit from it. (Source: [Epicurious](http://epicurious. com))
By including these foods in the list of immune boosting foods, one can get these nutrients that help in strengthening the immune system of the body. Try to incorporate proper diet in their meal plans along with proper sleep, exercise, and stress control for better health.
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