10 Foods to Boost Immune System.
Number 1. Iron-rich foods. Iron is a mineral that plays an important role in immune function. A diet low in iron can cause anemia and weaken the immune system. That’s why it’s important to optimize your intake of iron-rich foods, such as meat, fish, nuts, seeds, vegetables and dried fruit. You can also improve the absorption of iron from foods by using iron pots and pans to cook, avoiding tea or coffee with meals.Combining iron-rich foods with sources of vitamin C enhances iron absorption even more.Despite this, it is important to remember that excessive iron intake can damage and suppress the immune system .Therefore, iron supplements should only be used in case of iron deficiency, or as directed by your doctor.
Number 2. Probiotic-rich foods. Probiotic-rich foods are thought to help boost immune system function.Probiotics are beneficial bacteria that live in the intestinal tract and help stimulate the body’s immune system.Recent assessments suggest that probiotics may reduce the risk of developing upper respiratory infections by up to 42%.They also help maintain the health of the intestinal lining, help prevent unwanted substances “leaking” into the body and stimulate the immune response.
Studies also show that when people get sick, people who regularly take probiotics need 33% less antibiotics. In some cases, regular consumption of probiotics can also help your body recover faster when sick. Most studies on this topic provide participants with probiotic supplements. However, you can increase your intake of probiotics by adding probiotic foods to your diet.Food sources of probiotic include sauerkraut, naturally fermented pickles, yogurt, kefir, mushrooms, milk,and kombucha tea.Probiotics help boost the body’s immune system.
Number 3. Citrus fruit.The vitamin C in citrus fruits is recognized for its anti-bacterial and anti-inflammatory properties.Fruits like oranges, grapefruit, and tangerines are high in vitamin C, a famous immune enhancer. It also helps maintain the skin’s healthyness and acts as a protective barrier against infection.In addition, vitamin C acts as an antioxidant, helping to protect immune cells against harmful compounds formed from bacterial or bacterial diseases. Therefore, getting enough vitamin C is a great way to boost your immune system as well as help reduce the likelihood of infection.Some studies also report that increasing your vitamin C intake during a cold can help improve disease faster.However, it is advisable to increase the intake of vitaminc C from plant foods instead of supplements, because plants contain other beneficial compounds that supplements do not have.Foods rich in vitamin C include peppers, guavas, leafy greens, broccoli, berries, tomatoes, papayas and beans.
Number 4. Ginger.Fresh ginger tea or pickled ginger as a dessert is an effective way to use ginger.Ginger is rich in gingerol, a biologically active substance that reduces the risk of infection.
In fact, ginger has anti-bacterial properties that can inhibit the growth of several types of bacteria, including E. coli, Candida and Salmonella.Studies in human cells show that fresh ginger may also help fight human respiratory syncytial virus,a virus that causes many respiratory illnesses. However, more human studies are needed to reinforce this protective property.The effects of ginger are particularly strong if the ginger compound enters the body before the infection occurs.Finally, ginger also has anti-nausea effects, which may help relieve nausea when you have the flu.In the meantime, simply sprinkle with fresh or dried ginger on dishes and smoothies. It is also possible to drink fresh ginger tea or use pickled ginger as a probiotic-rich dessert between dishes.
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Disclaimer: The materials and the information contained on Munir Health channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your Doctor or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact to your Doctor.
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