Can food strengthen the immune system? If this thought has crossed your mind, you are not alone. The most important issue to stay away from viruses and infections is personal hygiene. Wash your hands thoroughly. Sterilize surfaces. If you don’t feel well, stay home. But most of us are unsure of what to eat to prevent our bodies from constantly getting sick.
It’s easy to get caught up in the marketing gimmicks used by food brands. After all, it’s comforting to think that there is only one superfood or supplement that can boost our immunity and solve all our health problems. But in reality, it’s much more complicated than that.
VITAMINS THAT STRENGTHEN THE IMMUNE SYSTEM
It is true that certain vitamins can strengthen our immune system. But at the same time, our bodies are complex machines with complex needs. Adhering to a healthy and balanced diet can be much more beneficial for our health than vitamin supplements. Therefore, if you want to know whether foods really strengthen the immune system, we will tell you what you should eat.
FRUITS
Fruits are one of the food groups with the highest nutritional value. Packed with vitamins, minerals, and many other biologically active compounds, they can make the immune system tough as steel. All fruits contain ingredients that are beneficial to your health.
Some fruits may have stronger immune protective properties than others. Citrus fruits such as oranges, lemons, and limes are excellent examples of fruits that can boost the immune system. They are known as one of the best sources of vitamin C, a nutrient routinely used to treat viral and bacterial infections. But that’s not the only compound that makes them so effective. Citrus fruits are also rich in flavonoids, especially hesperidin. Hesperidin is a powerful antioxidant that fights inflammation and respiratory viruses.
VEGETABLES
If you want to boost your immune system, one of the best ways is to add more vegetables to your diet. Similar to fruits, this food group provides high doses of vitamins, minerals and phytonutrients. They’re also a great source of fiber and prebiotics, compounds that feed the good bacteria that live in our guts. Keeping our gut health in check will also have a beneficial effect on our immune responses. Include many different types of vegetables in your diet to maximize your chances of staying infection-free.
EXCELLENT VITAMIN C RESOURCES
Red bell peppers and cayenne peppers are a great source of vitamin C, which is almost on par with citrus fruits. They also contain an alkaloid called capsaicin.
Cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts can also contribute to a stronger immune system. They contain high levels of vitamins C and E, as well as compounds called glucosinolates.
MUSHROOMS
There is increasing interest in the immune-boosting properties of mushrooms. This food group provides ample amounts of selenium and B vitamins, both of which play an important role in our immune health. In addition, mushrooms contain highly specific immunomodulatory and anti-cancer proteins.
FERMENTED FOODS
Fermented foods and beverages have a long history. They are counted as the first processed food consumed by humans. The fermentation process can improve the shelf life, safety, and flavor of foods such as yogurt, pickles, sauerkraut, or kimchi. Many fermented foods contain beneficial strains of live bacteria, often called probiotics.
SEA PRODUCTS
When it comes to foods that strengthen the immune system, seafood may not be the first thing that comes to mind. But this food group has a lot to offer. For example; Oily fish are a great source of omega-3 fatty acids, melatonin, tryptophan and polyamine. According to a review published in Frontiers in Nutrition; regular fish consumption can lead to better gut health and a reduced risk of developing inflammatory conditions such as rheumatoid arthritis and psoriasis.
Shellfish, including shrimp, lobster, oysters, mussels, scallops, oysters, crab, krill and snails, contain significant amounts of immune-stimulating bioactive peptides, antioxidants, vitamins and minerals. In fact, oysters are one of the best sources of zinc linked to immune health.
ENEMIES OF THE IMMUNE SYSTEM
If you want to have a strong immune system, you should stay away from these foods.
- Foods containing refined sugar
- Trans fats (fries, fast food, instant cake, etc.),
- Processed packaged foods (packaged snacks such as chocolate, chips),
- Processed meats (salami, sausage, etc.)
- Foods containing gluten (wheat flour, pita bread, lavash, bread)