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If a pathogen comes into contact with the immune system it activates an inflammatory response. The immune system releases and destroys antibodies which bind to the pathogens to antigens.
Blueberries contain a form of flavonoid called anthocyanin that has antioxidant properties which can help improve the immune system of a individual. A research in 2016 indicated that flavonoids play an important role in the immune defense system in the respiratory tract.
Studies also found that people who consume flavonoid-rich foods are less likely to have an upper respiratory tract infection, or common cold, than those who have not.
Dark chocolate contains an antioxidant called theobromine that can help strengthen the immune system by shielding the cells of the body against free radicals.
Free radicals are molecules produced by the body when breaking down food or when it comes into contact with contaminants. Free radicals can destroy the cells of the body, which can lead to illness.
Despite its potential benefits, dark chocolate has a high calorie content and saturated fat, so consuming it in moderation is necessary.
Turmeric is a yellow spice which is used in cooking by many. This is found in other alternative medicines as well. The ingestion of turmeric can boost the immune response of an organism. It is attributed to the properties of curcumin, a turmeric compound.
Curcumin has antioxidant and anti-inflammatory properties according to a study carried out in 2017.
A rich source of omega-3 fatty acids is the salmon, tuna, pilchards and other oily fish.
The long-term consumption of omega-3 fatty acids could minimize the risk of rheumatoid arthritis (RA), according to a 2014 study.
RA is a chronic autoimmune disease that happens when a healthy part of the body is mistakenly targeted by the immune system.
Further source of vitamin C is broccoli. It also contains powerful antioxidants like sulforaphane. For those reasons, eating regularly is a good choice of vegetables to support the health of the immune system.
Sweet potatoes are rich in beta carotene, a form of antioxidant that gives the potatoes’ skin the color orange.
Beta-carotene contains vitamin A. This helps to keep skin safe and can also provide some protection from ultraviolet (UV) rays damage to the skin.
Spinach can improve the immune system as it contains many essential nutrients and antioxidants, including: vitamin C vitamin C flavonoids vitamin E vitamins C and E can help support the immune system.
Research also suggests that flavonoids in otherwise healthy people can help prevent the common cold.
Ginger is used in a number of dishes and desserts, as well as teas.
Ginger has anti-inflammatory and antioxidant effects, and is likely to have health benefits, according to a study. However, further work is required to determine whether disease can be effectively avoided or not.
Garlic is a common home remedy intended to avoid colds and other diseases.
One study investigated whether taking allicin-containing garlic supplements reduced the chance of catching a cold.
The group of participants who took placebo had more than twice the amount of colds amongst them than those who took the garlic supplement. The researchers, however, concluded that further work is required to decide whether garlic would help prevent colds or not.
Green tea contains only a small amount of caffeine, which makes it an alternative to black tea or coffee for people to enjoy. Drinking it will improve the immune system too.
Unlike blueberries, green tea contains flavonoids which can reduce the cold risk.
Kefir is a fermented beverage containing live bacterial cultures that are good for hygiene.
Research initial indicates that drinking kefir will improve the immune system. Different studies have shown, according to a 2017 study, that daily consumption of kefir can help: fighting bacteria, reducing inflammation, increasing antioxidant activity
Sunflower seeds can make the salads or breakfast bowls a tasty addition. They’re a rich source of the antioxidant, vitamin E. Vitamin E enhances immune function, in the same way as other antioxidants. It does so by working against free radicals which can destroy cells.
A further excellent source of vitamin E is almonds. These do produce manganese, protein, and magnesium.
A further excellent source of vitamin E is almonds. These do produce manganese, protein, and magnesium.
Red bell peppers are an ideal substitute source of vitamin C for people looking to reduce the sugar in fruit.
