10 Best Foods for Boosting Your Immunity

COVID-19 made a lot of people conscious about their lifestyle habits. Be it jogging, eating well and eating right, exercising, gyming, stretching, etc, all these are synonyms for a better ‘YOU’ and there’s no denying it. Your immunity is at the helm of the defenses against unwanted pathogens, bacteria, viruses, and microorganisms. 

The immune system of the human body acts as a shield against infections and diseases fighting them off upon detection. It is what keeps the cancerous cells in check. It is complex to understand and easy to influence and yet, you cannot afford to take a backseat, especially in today’s time when diseases and infections are spreading like wildfire. 

This extract gives you an apt strategy for building stronger immunity and the entire immune system as a whole. It comprises various ways to boost immunity and how food can help you attain a stronger position in terms of defense against infections and diseases. 

Minimize Stress

Chronic or recurring stress has a negative impact on the body and there’s nothing denying it. Your stress levels can have adverse effects on how your immune system functions. It could cause reduce water intake, lower appetite, lack of exercise, disturbances in sleeping patterns, etc. 

Stress management is crucial for overall health. You can practice meditation, yoga, deep breathing, and exercise, to keep your stress at a minimum. Doing so will make your immune system less susceptible to contracting the flu or any infections as well as promote faster recovery.

Be Physically Active

Overall good health is not possible without a blend of proper nutrition, diet, and regular physical activity daily. Jogging, exercising, and other physical activities help alleviate stress and anxiety and help you sleep better. As said, physical activity isn’t just for the muscles but rather for the core and a healthy immune system. 

Doing moderate-intensity exercises helps mobilize immune cells from outside the bone to the bloodstream which ensures surveillance. The immune cells keep an eye out for intruders that they can detect and react to neutralizing them at the earliest. 

Get Enough Sleep

Experts recommend 8 hours of sleep a day to keep the immune system and bodily functions in check. Sleep loss, on the other hand, impacts the immune system often contributing to a series of disorders. Sleeping might seem like a passive process as you aren’t doing anything but it helps the body repair itself and rejuvenate itself and attain homeostasis. 

Foods For Better Immunity

Citrus Fruits

Citrus fruits such as oranges, clementines, lemons, grapefruits, limes, etc, are often to-go fruits when someone is developing a cold. These citrus fruits are rich in Vitamin C, an antioxidant that helps prevent infections or cut them short with faster recovery. It stimulates the production of immune cells that your body requires for its defense against intruders.  

It boosts the production of white blood cells which are an integral part of your immune system. These are the cells that combat intruders once they enter the body. It is the reason why WBCs in your blood report are raised when there’s an ongoing flu or infection in your body. Citrus fruits complete collagen that depletes the stress hormone Cortisol thereby preventing regulating blood pressure and damage to the cells.

Berries

Well, who doesn’t love berries, right? We are counting all the berries out there - Raspberries, Strawberries, and Blueberries, each have the high-octane capability to fortify your body’s defenses against intruders. 

Vitamin C stimulates the production of immune cells that your body needs to fend off illnesses and infections. Anthocyanins, a type of flavonoid, have immune-boosting and anti-inflammatory effects regulating immune responses. The berries are rich in fiber content as well which is good for gut health and ultimately, helps build a strong immune system as it promotes a balanced microbiome. 

Tumeric

Tumeric doesn’t need any introduction. It has been long used as an alternative medication when someone is feeling cold. Mixing turmeric powder with milk became a norm during COVID given its unparallel antimicrobial and immune properties. Turmeric is also known for its anti-inflammatory properties, especially in situations such as rheumatoid arthritis and osteoarthritis. 

The golden compound Curcumin gives the spice its color while bestowing various health benefits including regulating the immune system and preventing it from being suppressed or overactive, both of which have their implications. Curcumin also stimulates the production of immune cells capable of identifying pathogens and neutralizing them at the earliest.

Red Bell Peppers

Call it red bell peppers or capsicum, these veggies are an excellent source of Vitamin C, an effective antioxidant that your body needs to fight against unwanted elements. The vibrant-looking veggies stimulate the production of immune cells including white blood cells which are key elements in fighting off illnesses and infections.

Red bell pepper is also rich in quercetin and beta-carotene, both are antioxidants that neutralize free radicals, the free-flowing molecules that damage cells. Compounds such as zinc, manganese, and vitamins A, and E, among others, help strengthen immune response while acting as anti-inflammatory agents letting the immune system function optimally. 

Spinach 

It’s true that you should ‘eat your greens’ because it is worth it. Spinach is a leafy green veggie, an excellent source of Vitamin C which is a high-octane antioxidant that your body uses to combat cell-destroying free radicals. It promotes the production of white blood cells, the key component of your immune system required to fight illnesses and infections. 

Spinach is also rich in a plethora of nutrients including Vitamin A, E, zinc, and selenium, each working towards improving immune cell function. Beta-carotene present in spinach converts to Vitamin A which helps antibodies to neutralize pathogens such as viruses. 

The insoluble fiber in spinach helps maintain a healthy gut microbiome which ultimately improves immune function. It is iron that your body requires to oxygenate tissues and produce immune cells protecting against pathogens and germs that bombard your body all day long. 

 

Papaya

Papaya is a tantalizing and distinct flavor to it with a perfect blend of sweetness and tanginess. It means you can consume plenty of chunks of Papaya all without adding much strain on your digestive system thanks to the fiber content. It improves the digestive system as fiber isn’t soluble and the body removes it via stools adding bulk to it that prevents constipation. 

Papaya is rich in Vitamin E and beta-carotene where both are powerful antioxidants that help neutralize harmful free radicals that cause massive damage to the cells. The enzyme papain found in Papaya has anti-inflammatory properties and the ability to support a balanced immune response escaping the clutches of a suppressed or an overactive immune system.

Broccoli

Broccoli is a superfood and belongs to the ‘greens’ sect of vegetables. It has a blend of mild bitterness and earthiness when it comes to flavor with a hint of sweetness. It is supercharged with countless vitamins and nutrients. Vitamin C is a powerful antioxidant found in Broccoli that is equipped with the capabilities to stimulate the production of immune cells and ward off free radicals both of which are good for your overall health.

Sulforaphane in Broccoli aids oxidative stress protecting immune cells from damage and regulating immune responses making the defense mechanism robust and efficient. The fiber content in Broccoli is good for your gut allowing a diverse gut microbiome to thrive thereby fortifying the immune system.

Kiwi

Sweet and tangy to taste, Kiwis have a hint of citrusy zest to it similar to lemons and oranges. Kiwi packs in 92mg of Vitamin C in a 100g serving which is an essential antioxidant that your body requires for the production of white blood cells (WBC), one of the key components of the immune system that fight against intruders and infection-causing agents.

The bioactive compounds found in Kiwi help regulate the immune system preventing it from becoming overactive or suppressed. Gut health thanks to its insoluble fiber is another health benefit that ultimately helps overall immune function. 

 

Ginger

Ginger is one of the many spices that the Indian palette is accustomed to. It is a nutrient powerhouse with abundant potassium (415mg), Vitamin C (5mg), dietary fiber (2g), and protein (1.8g) among others. When it comes to taste, ginger is on the spicy side with mild heat and an earthy note to it with a subtle touch of sweetness.

 

Ginger has anti-inflammatory properties thanks to gingerol, a bioactive compound, that reduces inflammation in the body. It aids in driving optimal immune responses to any stimuli. Vitamin C and other antioxidants help fight oxidative stress that the free radicals cause damaging immune cells on their way. Gut health is another avenue where ginger is recommended as it reduces gastrointestinal discomfort, balances the gut microbiome, and ultimately supports a stronger immune system.

Apples

You might have heard the saying “An apple a day keeps the doctor away”. Well, it’s partially true. It is because apples contribute to a stronger immune system served with their sweet flavor and crisp texture. Apples are rich in soluble fiber called pectin which is good for gut microbiome to thrive. It plays an important role in enabling smoother immune function as well as immune responses. 

 

Apples are filled with antioxidants, the compounds that protect immune cells by neutralizing cell-destroying free radicals. Quercetin, a flavonoid, has both antioxidant and anti-inflammatory properties that the body receives well translating into balanced immune responses. 

Conclusion

A resilient immune system shields you from the unknown perils of infections and diseases that pathogens, bacteria, viruses, and other microorganisms can bring upon you. It’s not just the defense but a better immunity helps with prevention and faster recovery as well as minimizing the downtime and getting you ready to face real-world challenges ahead. Eating well and being physically active are two crucial components falling which, you cannot expect a resilient immunity to fend out the dangers lurking around. 

Hopefully, the tips and techniques as well as the list of foods in this blog give you well-informed directions on how to build a stronger immunity. You can visit Pluckk to get your daily, organic, and ozone-washed fruits and vegetables delivered right to your doorstep early the next day.