Top 10 Foods to boost The immune system. The immune system consists of a complex and vital network of cells and organs that protect the body from infection and external particles that include germs such as bacteria, viruses, and fungi, in addition to toxins, which are chemicals produced by microbes. The immune system is divided into two main parts that work in an integrated manner in the body, namely: the innate immune system, which has been present in the human body since birth, and the adaptive immune system, which the body develops when it is exposed to microbes or the chemicals they produce.
Foods to boost immunity
- Citrus: Vitamin C or ASCORBIC ACID is a necessary element to stimulate the immune system to increase its strength, and it also has an important role in fighting infections, viruses, and bacteria, according to a study published in the journal Mini-Reviews in Medicinal Chemistry in 2014.
- Broccoli: Broccoli is a rich source of vitamin C, and it also contains a group of powerful antioxidants, such as sulforaphane. Therefore, eating it regularly as part of a healthy diet is a good option to support the health of the immune system.
- Spinach: Spinach is a rich source of vitamin C, in addition to containing beta-carotene, and many antioxidants, so eating it can help increase the ability of the immune system to fight infection. Spinach is also one of the best sources of magnesium which is essential for energy metabolism, muscle and nerve function, heart rate, immune system health, and normal blood pressure.
- Garlic: A review published in the Journal of Immunology Research in 2015 stated that garlic has the effect of reducing inflammation and enhancing intestinal functions by stimulating some types of immune cells such as phagocytes, lymphocytes, and natural killer cells that produce antibodies, and modulating the shape of the cytokine and others.
- Sunflower seeds: Sunflower seeds contain a high amount of fats, including polyunsaturated fats. A preliminary study conducted on mice, published in the Journal of clinical biochemistry and nutrition ,indicated that polyunsaturated fatty acids can be used in the alleviation of inflammatory diseases, and this depends on its immunomodulatory properties. The results showed that adding these acids to a diet rich in olive oil, sunflower oil, or hydrogenated coconut oil may play an important role as a modulatory agent for immune cell functions.Sunflower seeds are also a source of vitamin E, which acts as an antioxidant, fights free radicals, and may improve immune function.
- Ginger: The antioxidants and other nutrients present in ginger can help reduce the risk of infections and various types of infection. A laboratory study in mice published in the Journal of Ethnopharmacology in 2006 indicated that the volatile oil of ginger affects both the cellular immune response.
- Turmeric: Turmeric has strong antimicrobial and antioxidant activities, thus reducing the ability of microbes and viruses to multiply, while increasing the immune system’s ability to fight infection and enhance the body’s immunity.
- Kiwi: Kiwi contains good amounts of vitamin C, carotenoids, polyphenols, and dietary fiber, which are all necessary and beneficial elements for the immune system.
- Cocoa: Cocoa is a relatively rich food in polyphenols, which makes it a powerful antioxidant. It also positively affects the immune system, particularly the innate inflammatory response, and the overall and intestinal adaptive immune response.
- Honey: Honey is a natural antioxidant; As it contributes to improving the responses of antioxidants, anti-inflammatory, anti-mutagenic, and immune regulation within the body.
General tips to strengthen the immune system
Choosing a healthy lifestyle is the best step to maintaining the strength and health of the immune system. The following tips help you to support your immune system:
- Quit Smoking.
- Eat a diet rich in vegetables and fruits.
- Avoid foods and drinks rich in sugar; It lowers the immune cells that attack bacteria for at least a few hours after taking it.
- Exercising regularly for 30 minutes, which helps the immune system to fight infection, and improve sleep.
- Maintaining a healthy weight
- get enough sleep
- Reducing stress that lower the body’s immune responses.
- Wash hands regularly, and cook meat thoroughly to avoid infection.
- Stay away from drinking alcohol.
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