A Quick Guide on Food Items That Increase Immunity

The human body's immune system is solely responsible for protecting it from external attacks, thereby avoiding some basic illnesses. Thus, individuals need to strengthen their immunity to curb the chances of developing diseases. The best way to do this is by creating a healthy diet and naturally maintaining immunity.

Are you trying to reshape your daily diet with foods that increase immunity? Read till the end of this piece to get a complete list.

What Are the Types of Foods That Increase Immunity?

An old saying goes, "You are what you eat!” As health researchers observe, it is always advisable to rely on natural immunity boosters rather than pills and supplements. Thus, if you are hoping to improve your immunity and avoid cold, flu and other common infections, you need to develop a healthy balanced diet. As discussed below, let us get a fair idea regarding the foods that boost the immune system.

Fruits That Boost Immunity

Fruits are always considered a valuable addition to a healthy diet. Health practitioners consider these as the best immune-boosting foods. The following list discusses the fruits that can improve your immunity if you include these in your diet.

1. Grapes

About 100 g of grapes come with 4mg of Vitamin C, contributing to 5% of Vitamin C Daily Value (DV). Vitamin C is often considered a robust measure of increasing immunity. In addition, grapes also keep you hydrated and control your diabetes and cholesterol with their high fibre and low glycaemic index.

2. Oranges

There is nearly 5300 mg in every 100 g of oranges, contributing to almost 530% of the DV. Furthermore, it is loaded with potassium, vitamin E and the antioxidant lutein, improving visual health. Its Vitamin A content reduces inflammation to enhances immunity.

3. Berries

About 148 g of blueberries contribute to 24% of the Recommended Daily Intake (RDI) of Vitamin C. On the other hand, one cup of strawberries contains about 150 mg of Vitamin C. the Vitamin C content in berries contains antioxidants, reducing inflammation and supporting immunity.

4. Apples

These are loaded with antioxidants, minerals, vitamins and healthy fibres, which can protect your body against external attacks. About 4.6mg of Vitamin C is found in 100 g of raw apples.

5. Papaya

One large papaya contains 235 mg of Vitamin C. It is also loaded with vitamin A, potassium, and calcium. In addition, it has rich antioxidants and anti-inflammatory properties for improving your immunity.

6. Kiwi

One medium kiwi fruit contains 230% of the RDI of Vitamin C intake. It also contains vitamins, fibre, and antioxidants. These stimulate the immune response of your body.

Vegetables That Boost Immunity

immunity vegetables — (source: britannica)

Apart from fruits, other foods improving immunity include vegetables. The following list will give you an idea of the suitable vegetables to fit in a diet.

1. Broccoli

About ½ cup of cooked broccoli contain 50 mg of Vitamin C. It also contains calcium and Vitamin K, which contribute to bone health and prevent certain diseases.

2. Garlic

One small garlic clove contains about 2.81 mg of Vitamin C. It also helps to slow down the hardening of the arteries, which reduces blood pressure.

3. Ginger

It is often consumed for treating the common cold and flu. About 100 g of ginger contains 5 mg of Vitamin C. It also possesses cholesterol-lowering properties and can reduce chronic pain.

4. Spinach

About 100 g of cooked spinach serving contains 28.1 mg of Vitamin C, 34% of someone's RDI of this vitamin. Furthermore, it is loaded with numerous antioxidants and beta carotene, which increases the ability of the immune system to fight against infections.

5. Sweet Potatoes

These are rich in beta carotene, a source of Vitamin A. It prevents skin damage from the UV rays. Furthermore, they also contain Vitamin C and potassium.

6. Red Bell Peppers

A chopped red bell pepper cup contains nearly 190 mg of Vitamin C. It is also a rich source of beta carotene. Apart from boosting your immune system, it also helps to improve your skin health.

Poultry Items That Boost Immunity

One can also add different types of animal proteins to the list of foods that boost your immune system.

1. Chicken

Chicken is one of the essential poultry foods to improve the immune system. Chicken soup prepared from chicken broth or stock carries immunity-boosting benefits. It contains a mild anti-inflammatory effect, which supports your immune system. About 3 ounces of chicken has one-third of your Vitamin B6 RDI.

2. Turkey

It is again rich in Vitamin and B6. It plays a vital role in forming healthy red blood cells. Its broth can likewise influence your immunity positively.

3. Eggs

Loaded with Vitamin D, Vitamin E, selenium, and zinc, eggs often support your immune responses.

Seafood Items That Boost Immunity

While considering the best food to increase immunity, various seafood items should be considered. Some of these are as follows.

1. Oily Fish

Oily fishes such as salmon, tuna, and pilchards are rich in omega-3 fatty acids. These acids can prevent diseases like rheumatoid arthritis (RA), which is a chronic autoimmune condition.

2. Shellfish

Various types of shellfish, including crabs, lobsters, oysters, and mussels, are high in zinc. It is a mineral essential for the body for the healthy functioning of the immunity cells.

Other Food Items That Boost Immunity

Apart from the above discussion, other foods that boost your immune system are as follows.

1. Green Tea

It contains flavonoids and epigallocatechin gallate (EGCG), which are types of antioxidants. It also contains amino acid L-theanine, beneficial for producing germ-fighting compounds in the T-cells.

2. Turmeric

When considering common immunity-boosting Indian foods, turmeric is a popular spice containing anti-inflammatory components. It also contains concentrations of curcumin, which can reduce exercise-induced muscle damage.

3. Sunflower Seeds

These contain multiple nutrients, including phosphorus, magnesium, and Vitamins B-6 and E. Vitamin E are capable of supporting and strengthening the immunity system.

4. Almonds

Often, people consume almonds to avoid catching a cold. It contains Vitamin E, which contributes to improving the immune system. It also contains healthy fats.

5. Yogurt

Plain yogurt is an excellent source of Vitamin D, which helps to boost your body's natural responses against possible infections.

Frequently Asked Questions

✓ How can I boost my immunity other than having a diet?

Another means of boosting your immunity is a healthy lifestyle. It means reduced or no smoking, regular exercising, minimal alcohol consumption, adequate sleep and reduced stress.

✓ What are the signs of a weak immune system?

When you have weak immunity, you will likely suffer from frequent cold, digestion issues, infections, slow wound healing, weakness, organ problem, a blood disorder, and autoimmune diseases.