Diet for a better immune system

The human immune system is a collection of many organs, cells, tissues, proteins, and mechanisms that protect us from dangerous bacteria, viruses, parasites, and diseases. The immune system is conditioned by numerous factors, both genetic and environmental. Tobacco, alcohol, stress, physical activity, and, of course, diet can have a significant impact on the immune system. If you want to strengthen your immune system and help prevent diseases, colds, and the flu, you must eat healthily, improving the immune system.

By consuming enough water, minerals such as zinc and magnesium, micronutrients, and food rich in vitamins C, D, and E, and adjusting their lifestyle, a person can strengthen their immune system and have preventive effects regarding the development of diseases.

Avoiding lousy eating habits can also be effective in boosting the immune system. White flour, white sugar, alcohol, and ultra-processed foods can significantly affect the immune system. Strong immunity is achieved through a varied and balanced diet.

We will list some foods that can significantly help in strengthening the immune system:

•  Citrus fruits are an excellent source of vitamin C, which is crucial in producing white blood cells that fight infections. Almost all citrus fruits are rich in vitamin C, so it is easy to add them to your diet, such as tangerines, oranges, lemons, grapefruit, limes…
•  Garlic has been known for its medicinal properties for a long time. It contains large amounts of vitamin C and B6, which make the body more resistant to infections. People use garlic to prevent colds but sometimes also to regulate high blood pressure.
•  Ginger can help reduce inflammation, helping with sore throats and other inflammatory diseases. Ginger may also be beneficial for chronic pain and lowering cholesterol levels.
• Green vegetables, like spinach, cabbage, and broccoli, can do a lot for the immune system. Cabbage is rich in vitamin C, broccoli in vitamins C and A, and spinach in folate, antioxidants, and fiber. These foods are best eaten fresh or slightly cooked to preserve their vitamins and nutritional properties.
• Turmeric: This spice has significant anti-inflammatory properties that allow it to treat osteoarthritis and rheumatoid arthritis. Research has shown that turmeric can aid muscle recovery and boost immunity due to its antimicrobial properties.
• Different nuts are rich in omega-3 fatty acids, vitamins B and E, phytosterols, and various nutrients. Vitamin E is crucial in maintaining a healthy immune system.
• Green tea is rich in flavonoids and other antioxidants, such as epigallocatechin gallate, which positively affect the immune system.
• Sweet potatoes and carrots are a good source of beta-carotene, which destroys free radicals, and vitamin A, which plays a vital role in skin health, cell aging, and the battle against viruses and bacteria.
• Fluids: it is essential to take in enough fluids, primarily water, to maintain general health and the immune system. An organism that lacks fluids will be much more prone to infections.

This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.

Burgess, L. (2018, July 10). The best foods for boosting your immune system. https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system

Childs, N., Calder, N., & Miles, N. (2019). Diet and immune function. Nutrients, 11(8), 1933. https://doi.org/10.3390/nu11081933

Singh, D. N., Bohra, J. S., Dubey, T. P., Shivahre, P. R., Singh, R. K., Singh, T., & Jaiswal, D. K. (2023). Common foods for boosting human immunity: A review. Food Science & Nutrition, 11(11), 6761–6774. https://doi.org/10.1002/fsn3.3628

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