There are many ways to boost your immune system. In addition to healthy daily habits, a healthy diet is also an important part of strengthening your immunity. This article will introduce you to 15 foods that can boost your immune system.
1. Elderberry
Using elderberry extract to fight colds is an ancient folk remedy, which has recently been proven by scientific research (elderberry can fight colds). Small-scale human studies have shown that elderberry helps promote the recovery from colds. However, scientists warn that further research is still needed. Elderberry berries are rich in antioxidants and also have anti-infective properties.
2. White Mushrooms
Don't think that mushrooms are not nutritious just because they don't grow tall. Mushrooms contain the mineral selenium and antioxidants. Low levels of selenium in the body often increase the risk of severe colds. Mushrooms also contain B vitamins riboflavin and niacin, which play an important role in maintaining a healthy immune system.
Animal experiments have also shown that white mushrooms have antiviral, antibacterial, and anti-tumor effects.
3. Açaí Berry
Although it is grown similarly to blueberries, the açaí berry is marketed as a superfood. Its dark color indicates a high content of the antioxidant anthocyanin. Although açaí berries are not associated with specific diseases or have disease-fighting abilities, their antioxidants help fight aging and disease. Açaí berries can be juiced, mixed with milk, or dried and added to granola bars.
4. Oysters
Oysters contain the mineral zinc. Male infertility is associated with low levels of zinc in the body. And zinc can also fight viruses, although scholars cannot explain the reason. However, it has been found that zinc is related to several functions of the immune system, including wound healing.
5. Watermelon
Ripe watermelon also contains a large amount of the powerful antioxidant glutathione, which has moisturizing and refreshing effects. Because it helps strengthen the function of the immune system, it can fight infections. Glutathione is located in the red flesh near the rind.
6. Cabbage
Cabbage is another plant rich in glutathione (which has immune-enhancing functions). In season, cabbage is also easy to obtain in winter and is not expensive. Adding various kinds of cabbage (white, purple, Chinese) to soup and simmering slowly can release the antioxidants into the soup, thereby increasing the nutritional value of the food.
7. Almonds
A handful of almonds can enhance your immune system's ability to cope with stress. A recommended 1/4 cup serving of almonds contains almost half of the daily requirement of vitamin E, which can boost immunity. Almonds also contain riboflavin and niacin, B vitamins that also help fight stress.
8. Grapefruit
Grapefruit is rich in vitamin C. However, current scientific evidence shows that people can get enough vitamin C from food to treat colds and flu without needing supplements. But grapefruit also contains a large amount of flavonoids—a natural chemical that helps increase the vitality of the immune system. Don't like the taste of grapefruit? Try oranges or tangerines.
9. Malt
Malt is a part of the wheat seed that nourishes the wheat seedling, which indicates that it is rich in nutrients, including zinc, antioxidants, and B vitamins, as well as some other important vitamins and minerals. Malt also contains fiber, protein, and unsaturated fats. Therefore, we can use malt to replace some flour when baking and cooking.
10. Low-Fat Yogurt
A cup of yogurt a day can reduce the chance of catching a cold. Look for active probiotics on the label. Some scholars believe that these probiotics can stimulate the immune system to fight colds. There is also vitamin D. Recent research has found that low levels of vitamin D can easily increase the risk of catching colds and flu.
11. Garlic
Garlic contains some antioxidants that can resist bacteria invading the immune system. These include *Helicobacter pylori*, which is associated with stomach ulcers and stomach cancer. Cooking tip: Peel it, let it sit for 15-20 minutes, and then cook. This can activate enzymes that boost immunity.
12. Spinach
Spinach is called a superfood because of its rich nutritional value. It contains folic acid, which helps produce new cells and repair DNA. It is also rich in fiber, antioxidants such as vitamin C, and other nutrients. It is best eaten raw or lightly cooked.
13. Tea
Black tea or green tea? They both contain disease-fighting polyphenols and flavonoids. These antioxidants can find free radicals that damage cells and destroy them. Caffeinated or decaffeinated versions are both fine.
14. Sweet Potato
Like carrots, sweet potatoes contain beta-carotene, which can remove free radicals. They are also rich in vitamin A, which has anti-aging and anti-cancer effects.
15. Broccoli
Broccoli is easy to find in grocery stores and is a basic element for boosting immunity. A study reported that a chemical in broccoli can stimulate the immune system in mice. Moreover, broccoli is rich in nutrients that can protect the body from disease attacks. Broccoli contains vitamin A, vitamin C, and glutathione. You can add a ring of low-fat cheese as a side dish; vitamins B and D can improve immunity.