Updated: Oct 30, 2021
Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Studies show that flavonoids play an essential role in the respiratory tract’s immune defense system.
People use ginger in a variety of dishes and desserts, as well as in teas. Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. According to a reports, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA – a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling.
Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:
flavonoids, carotenoids, vitamins C and E can help support the immune system.
Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.
Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.