The immune system is the body’s defence mechanism to fight off illnesses and infections. Good immune system is the ‘anti-virus’ defence against any disease. You don’t always need pills to boost up your immune system, there are a number of healthy foods available right in your kitchen that can pump up your immunity.
The foods you eat have a great impact on your immune system which is a complex network of cells and organs. Feeding your body certain foods packed with nutrients and disease-fighting properties will help keep your immune system running strong.
Eat more of these fresh foods to build up your immunity
This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer.
For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive.
New research around turmeric constantly increases the importance of this herb. Turmeric is believed to reduce arthritis, asthma, colds, cancer, diabetes and inflammation.
Vitamin A is the most important nutrient our body requires. This nutrient keeps our eyes healthy and also promotes bone growth. One more important fact about Vitamin A is that, it acts like an antioxidant and fights against diseases to keep our immune system strong. Root crops like carrots, sweet potatoes, spinach, collards, and beet greens are the rich sources of vitamin A and have many nutritionals and health benefits.
Broccoli, Cauliflower, Brussels sprouts, Bok Choy and Arugula are considered to be the members of Cruciferous vegetables. These vegetables are rich in vitamins A, C and E, which contain disease-fighting phytochemicals. Many of the health experts recommend including these cruciferous vegetables in your regular diet, as they are rich in fiber and minerals. These vegetables have various health benefits, like protect against cancer, reducing oxidative stress, and etc.
Studies show that green tea reduces the risk of most types of cancer. The phytonutrients in tea also support the growth of intestinal bacteria and wards off harmful bacteria, especially E. Coli, Clostridium, Salmonella and leave the beneficial bacteria to work its magic. Also, it’s important to note that 70% of your immune system is found in the digestive tract.
Your body contains ten times more bacteria than cells. Friendly bacteria not only attack pathogenic bacteria and fungi, but they also trigger appropriate white cell reactions to invaders. Surprisingly, one of the main functions of friendly bacteria is to stimulate your immune system. By eating probiotic-rich foods and maintaining good intestinal flora, a person can also maintain a healthy immune system.
High in lycopene, tomatoes are very effective at protecting against degenerative diseases. The concentration of beta-carotene acts an a sort of internal sunblock for the body.
A recently discovered super food, pomegranates contain elligatannins, which are found mostly in the juice and help reduce the risk of developing most cancers. A UCLA study found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.
This food has been on the nutrition radar for years and rightfully so. Helping to prevent a bundle of diseases from cancer to heart disease, blueberries are a great way to add an instant boost to your daily meals.
Honey is anti-bacterial and rich in antioxidants that make it a powerful immunity booster. Drizzle some in your lemon tea to calm your sore throats and improve digestion.
Apart from rich antioxidant content, olive oil is an excellent remedy for rheumatoid arthritis. Doctors support the fact that a diet rich in olive oil and vegetables has an added advantage for patients who suffer from arterial blood pressure, too. Research has also revealed that by following a traditional Mediterranean diet, which is rich in olive oil, you can reduce the risk of heart disease and it also helps in lowering risks of Parkinson’s and Alzheimer’s diseases.
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