A healthy immune system is a must for a healthy living. The immune system is the one responsible for keeping our body off from illnesses. The immune system is greatly affected by what we take and how much we take. Certainly, there are foods that lower your chances of getting ill; some of these enhance quick recovery when you get sick. In this article, you will get to know the 10 foods that can you should take in order to boost your immune system.

1.Citrus Fruits

A large number of individuals usually turn on Vitamin C the moment they get the common cold, little do they know that this vitamin can keep the immune system healthy and prevent the cold. Citrus fruits are a rich source of Vitamin C and these boost the production of disease-fighting cells (white blood cells). You should, therefore, incorporate these into your daily diet:

•    Oranges
•    Lemons
•    Limes
•    Grapefruit
•    Tangerines
•    Clementine

2. Garlic


Apart from adding a bit of zing to the meals you prepare, garlic is also important in keeping you healthy. Garlic can also play a key role in lowering blood pressure this is according to the National Center for Complementary and Integrative Health. Immune boosting capability in garlic is a result of a compound called allicin that contains sulfur.

3. Ginger


This is also a great ingredient to have in your diet daily; this should not also be taken only when you caught a cold. Ginger helps in reducing chronic pain and also has cholesterol-lowering characteristics. It boosts the immune system using a compound called gingerol that is bioactive and it lowers the risk of infection

4. Berries


Berries are rich polyphenols; these are a compound that is said to have antimicrobial properties. This is the reason why most people use berries to treat the common cold. Berries contain Vitamin C which is a great immune booster. Research also indicated that berries protect against the flu causing virus – influenza

5.Coconut Oil



It contains medium-chain triglycerides which are a category of fats that has antimicrobial properties. The most known compound in coconut oil is the lauric acid. This acid is converted to monolaurin during the process of digestion. Both of these compounds have the ability to kill fungi and bacteria. Replacing other oils with coconut oil will greatly help you to keep your immune system at its optimal level.

6. Nuts And Seeds 

These are rich in nutrients such as Vitamin E, zinc, copper and selenium. All these have been proved to boost the immune system and keeping it healthy. Almonds and sesame seeds are great sources of vitamin E and copper. Cashew nuts and pumpkins are great sources of zinc.

7. Sweet Potato 


They are not only delicious foods but are also a rich source of Vitamin A. lack of these important vitamins can cause deficiency and your body will be at risk of infections. Most people look for vitamin A from supplements, this can cause risks and instead of that, it is advised to get this vitamin from foods. Other than sweet potatoes, carrots, vegetables, lettuce, fish and dried apricots are also great sources of Vitamin A.

8. Yogurt



Yogurt is said to stimulate the immune system. Hover, you need to be careful on which types of yogurt you select. According to the American Journal of Clinical Nutrition, yogurts labeled “live and active cultures” helps in fighting off illness. They are also great sources of vitamin D that regulates the immune system.

9. Green Tea 

It has an antioxidant called flavonoids, compared to the black tea, green tea also gives a high level of epigallocatechin gallate with is a powerful antioxidant. This antioxidant keeps the immune system healthy. Green tea is also a good source of amino acid that facilitates the production of disease-fighting compounds in T-cells of your body.

10. Sunflower Seeds 


These seeds are full of nutrients such as magnesium, vitamin B-6, phosphorus etc. Apart from that, sunflower seeds are high in Vitamin E. it is recommended that you should take at least ¼ cup serving daily which amounts to 82% of daily vitamin E requirement.

Not all people may meet their daily requirement of immune boosting foods, to top up this; one can use a supplement to meet that target. There are so many supplements available, these includes:

•    Probiotics
•    Vitamin C
•    A multivitamin
•    Zinc Lozenges

All these can be used to boost the immune system but they should be the last option. It is recommended that you should get body nutrients from food sources rather than supplements.

Conclusion:

In order to strengthen your immune system and keep your body protected against infections, it is vital to have a good diet plan, this is the starting point. Taking the foods listed above on a regular basis will greatly reduce your chances of getting sick often. They will also help your to have a quick recovery.
Good Health is Life  by Emmaxfans