Top 10 Foods To Boost Your Immune System
4. Broccoli
Broccoli is considered as a superfood because it contains the highest and most potent levels of the compound known as sulforaphane.
As per a study published in the journal of Allergy and Clinical Immunology, the compound sulforaphane activate a set of antioxidant genes and enzymes in specific immune cells, which then fight the harmful effects of molecules known as free radicals that can damage cells and lead to disease.
Broccoli also provides an excellent source of vitamin C, a nutrient known to support healthy immune response. Therefore, by including broccoli into your daily diet plan you can strengthen your immune system.
3. Turmeric
Turmeric is a spice that is widely known for its powerful Anti-inflammatory, antiseptic and anti-bacterial properties, which comes from its bioactive plant compound curcumin. It helps fight the infection and its anti-inflammatory qualities relieve individuals from the direct impact of cold and flu. People with lower immunity can build up their immunity by including turmeric into their daily diet plan.
Try consuming turmeric with milk and warm water or tea, to boost the immunity and eliminate cold, cough and chest congestion if any.
2. Blueberries
Blueberries are the most nutritious among all other berries. It contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help reduce damage to cells and boost your immune system. A study done by Oregon State University found that pterostilbene in blueberries could help boost the human immune system by raising the activity of a gene called human cathelicidin antimicrobial peptide, or CAMP gene.
In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fibre, and manganese. All these nutrients in blueberries make it a perfect food choice to boost your immunity.
1. Citrus fruits
Citrus fruit, like grapefruit, lemons, limes and oranges are sour in taste and most often found in winters. They are an excellent source of vitamin C, and are good sources of potassium, phosphorus, magnesium and copper. Vitamin C strengthens our immune system to fight against infections. Vitamin C also plays a key role in the synthesis of collagen. Adequate collagen synthesis is essential for strong ligaments, tendons, teeth, skin, blood vessels, bones, and for wound healing and tissue repair.
Therefore, to keep your body healthy and fit, then try to incorporate citrus fruits into your daily diet plan.
