Best Immune System Boosting Foods And Drinks To Level Up Your Health!
Health
Published on: 19-Mar-2024
10 min read
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Lalita Vishwakarma
Best Immune System Boosting Foods And Drinks To Level Up Your Health!
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”A healthy body is the result of a healthy mind and a healthy spirit.”
Hello readers! This famous quote reflects the importance of a healthy body from every walk of life. To keep it well maintained, you need the help of immune-boosting nutrition and easy-to-moderate exercises. These immune system-boosting foods are well-packed with essential vitamins and minerals. These include vibrant fruits, veggies, and protein-rich options.
Additionally, herbs and spices like garlic, ginger, and turmeric are recognised for their ability to combat microbes and reduce inflammation. Incorporating these flavourful additions into our cooking enhances taste and supports our immune system. This article will explore the best immune booster foods with their benefits for your body. Continue reading to learn more!
Table of Contents
Which Foods Boost Immunity Faster?
What Can I Drink To Boost My Immune System?
Top 20 Immune-Boosting Foods
Why Is There A Need To Boost The Immune System?
Dietitian’s Recommendation
The Final Say
FAQs
References
Which Foods Boost Immunity Faster?
Certain foods have been found to swiftly boost immunity due to their high content of essential nutrients and unique properties that support the body's defence mechanisms. Consuming immune system-boosting foods into your diet can provide swift support to your body's defence system. However, it is essential to maintain a balanced diet comprising a variety of nutrient-rich foods to ensure comprehensive immune support.
Additionally, healthy lifestyle habits such as regular exercise, adequate sleep, stress management, and good hygiene practices can further strengthen immunity and promote overall well-being. Here are some of the most well-known immune system booster foods:
1. Citrus fruits
Fruits like oranges, lemons, and grapefruits are a great source of vitamin C and antioxidants, making them on top of the immune system booster foods list. A 100 g serving of orange juice has only 45 calories and 93 mg of vitamin C, while grapefruit juice has 70 mg of vitamin C in the same amount. To help the body get rid of toxins, it's recommended to consume a mixture of lemons, ginger, and water in the morning. You can use these fruits to make delicious and healthy parfaits, desserts, and cocktails.
Also Read: 7 Best Vitamin C Rich Foods In India
2. Berries
Since ancient times, berries have always been heralded as the best immune system booster foods. These are packed with nutrients that are essential for maintaining a healthy body. They are a great source of flavonoids, which are plant compounds that act as antioxidants. These antioxidants work by neutralising free radicals in the body. By reducing inflammation and supporting immune function, berries may help protect against chronic disorders such as cancer, heart disease, and diabetes.
3. Garlic
Often called as the best immune system booster food, garlic is popularly used for its cholesterol-lowering abilities and maintaining healthy blood pressure. Garlic is also believed to have anti-cancer properties, thus helping reduce types of cancers such as stomach and colon cancer. Furthermore, garlic can also improve brain function, reducing the risk of Alzheimer's disease and dementia.
4. Ginger
It can help relieve nausea and vomiting and reduce muscle pain and soreness. It is also a great source of antioxidants that protect your body from damage caused by harmful molecules called free radicals. You can add fresh ginger to smoothies or juices, use it to flavour soups and sauces, or brew it into a soothing tea. You can also find ginger supplements in capsule form at health food stores.
5. Leafy greens
These are rich in vitamins A, C, and E, as well as antioxidants, which are known to boost immune health and support overall well-being. By incorporating these nutrient-dense veggies into your diet, you can easily enhance your daily nutrition and enjoy a variety of health benefits. Some of the best immune system-boosting foods are spinach, kale, and Swiss chard.
6. Yogurt
It contains probiotics, beneficial bacteria that support a healthy gut microbiome. Since most of the portion of the immune system resides in the gut, maintaining gut health is essential for optimal immune function.
What Can I Drink To Boost My Immune System?
Several beverages are known to effectively boost the immune system due to their rich nutrient content and beneficial properties. Here's a breakdown:
1. Green Tea
Ahh, now comes the most voted weight loss drink, "Green tea". It is abundant in antioxidants, specifically flavonoids and catechins, which are known to reduce inflammation and support immune function. By drinking 1 cup of green tea daily, you can boost your metabolism and immunity.
2. Herbal Teas
These are not a new addition to our kitchen in fact they have been consumed in the form of kahwa or khada to treat colds, coughs and fevers since ancient times. These can be prepared with thermogenic foods like ginger, garlic, black pepper, and basil leaves. You just need to add these into one glass of water and boil it until it remains half. Drink it 2-3 times a week to strengthen your immune system.
3. Citrus Juices
Fruit juices are everyone's favourite drink at any time of the year. They are prepared by squeezing fresh fruits like oranges, watermelon, grapes, pineapple and many more. They are highly enriched with vitamin C and potent antioxidants for immune health. You can also prepare these juices at home by simply mixing them into a blender.
4. Turmeric Milk
For ages, we have been using turmeric for its anti-inflammatory and immune-boosting properties. Curcumin, the main component of turmeric, holds a good account of antioxidant properties and thus helps prevent cell damage.
To make good use of it, you can prepare turmeric milk, also called "golden milk". It is the best super drink to charge up your immune system.
5. Kombucha
It is a fermented tea-like drink that contains probiotics, which are beneficial bacteria that are crucial for maintaining a healthy gut microbiome. Since gut health is closely linked to immune function, drinking kombucha can effectively boost the immune system.
Also Read: 6 Best Immunity Boosting Drinks
Top 20 Immune-Boosting Foods
The top 20 immune-boosting foods include the following:
Why Is There a Need To Boost The Immune System?
You were wondering why it is always insisted on eating immune-boosting foods? Actually, the immune system works as the defence system of the body, protecting it from viral, fungal, or any kind of infection. Plus, it also fights with the disease-causing pathogens.
A good immune system is essential to stay protected from serious health conditions like AIDS or Influenza. To understand the importance of immunity or the immune system, just read out the following points:
A robust immune system means faster recovery from illnesses. Studies indicate that people with stronger immune responses tend to have shorter and milder bouts of illness because their bodies are better equipped to fight off infections quickly.
It helps in protecting against chronic disorders like diabetes and heart disease. These conditions can weaken the immune system over time, making us more vulnerable to infections and complicating our ability to manage these diseases effectively.
Lastly, a well-functioning immune system is vital for the effectiveness of vaccines. Vaccines help stimulate our immune system to produce antibodies that provide long-term protection against specific diseases. People with strong immune responses are more likely to develop sufficient immunity after vaccination, which helps them stay healthy and also contributes to community immunity.
Dietitian’s Recommendation
As a dietician, I recommend you add immune system booster foods into your diet. These superfoods for immune system include citrus fruits like oranges, lemons, and berries. You can also opt for fruits and veggies, which are rich in vitamins, minerals and antioxidants.
Plus, adding lean protein and good fats to your meal plan also boosts the production of immune cells and thus supports your overall health. Although these are the safe options that you can go with, always have a dietitian's consultation if you have any pre-medical condition.
Dt. Aditi Upadhyay
The Final Say
Finally, your immune system is a very important part of your body that protects you from infections and from the attack of pathogens. To uplift your immune system, you can add immune system booster foods like citrus fruits, berries, garlic, and leafy greens, providing essential vitamins, and minerals, into your regular diet.
They strengthen our body's natural defences against infections and diseases, potentially lowering the risk of illness and aiding in quicker recovery.
Although diet only cannot make you strong, keeping yourself physically fit plays an equal part in maintaining your fitness.
So, you can also dedicate 20 minutes a day to regular exercise.
Also, sleeping 7-8 hours properly will help you improve your mental health. Following these holistic practices consistently will empower your immune system. For more information regarding health and fitness, you can visit ToneOp!
FAQs
1. What is the strongest immune system booster?
The most potent immune system booster varies depending on individual health requirements and lifestyle choices. However, fruits abundant in vitamin C, such as citrus, are often hailed as robust immune system boosters.
2. Are citrus fruits good for boosting the immune system?
Yes, citrus fruits are best to improve your immunity. You can include lemons. oranges, grapes, and berries into your daily diet to have good immunity.
3. Name the top 5 foods to increase immunity against cold and cough.
To treat colds and coughs and boost your immunity, you can eat the following foods:
Garlic
Ginger
Turmeric
Bell peppers
Nuts and Seeds
4. What are the best superfoods for the immune system?
To keep your immune system activated and functional, you can add the following superfoods into your diet:
Berry
Leafy greens
Nuts, seeds
Fatty fish
Yoghurt and kimchi
5. What are immune system boost fruits?
Oranges, lemons, kiwi, apples, and grapes are some of the best foods to boost your immunity. These foods also help to increase immunity against colds and coughs.
6. How can I boost my immune system fast?
You can improve your immunity by eating a balanced diet enriched with vitamin C. Also, practising yoga and regular exercise is essential to boost your immune system.
References:
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