9 Foods to boost the immune system

9 Foods to boost the immune system.

The foods you eat can offer assistance back your immune system and keep you solid.

"What we eat is really essential to our overall health, and that includes the immune system. "Eating healthy, nutrient-rich foods can help your body fight disease.

And of course, you will not be able to rely on these foods or nutrients as a miracle cure for the disease. But in addition to preventive behaviors, such as washing hands often and getting the flu vaccine, these healthy foods may help reduce the risk of disease.

"While no single food or supplement can directly prevent disease, you can support the immune system by including foods that contain nutrients that play a role in tissue health and safety, "front notes.

The following foods can contribute to strengthening the immune system:

1. Citrus fruits.

Citrus fruits like oranges or grapefruits are full of vitamin-known for immune support. Adult women should get 75 mg of vitamin D per day, while men should get 90 mg.

To support the immune system, vitamin D helps the body repair tissues and maintain healthy skin and blood vessels. It is also an important antioxidant, a substance that prevents cell degradation and improves immune function.

Chili protects against certain types of cancer and provides long and healthy life.

2. Green leafy vegetables:

Leafy vegetables such as spinach, kale, and kale are rich in vitamin-important for immune function. Men need 900 micrograms of vitamin D every day, while women need 700 micrograms.

According to a 2018 study, scientists know that vitamin D is important for the immune system, but they don't understand exactly why. They believe that the vitamin affects the production of bone marrow.

The bone marrow produces immune cells such as lymphocytes, a type of white blood cell that can help fight infection.

A 2019 study published in our R R found that leafy greens are also rich in dietary nitrate, an organic compound that has anti-inflammatory properties and can help regulate the immune system.

3. Red pepper.

Red pepper is especially useful for immune health. A research paper published in April 2020 recommends red peppers as part of a healthy quarantine diet because of their vitamin content.

 

4. Yogurt.

Specialists says yogurt is a great source of protein, which can help maintain healthy bones and skin. "Healthy tissue is the first barrier against infection," she noted, " when your skin is healthy, it blocks harmful bacteria or viruses, for example.

In addition to providing protein, most yogurts contain live bacteria, bacteria that improve the health of your gut microbiome.

A 2015 study concluded that the health of the gut microbiome affects immune function and contributes to a person's ability to ward off infection.

5. Green tea:

"Green tea is very rich in antioxidants and polyphenols, antioxidants that help prevent cell damage. For the most part, more advantageous cells will permit the body to have distant better; a much better;a higher; a stronger; an improved">a much better safe reaction. 

A 2016 study found that antioxidants in green tea can improve the response of T cells, which are cells that attack viruses. 

An increase in T cells is associated with an improvement in the immune response. 2018 considers founding that polyphenols offer assistance to the body by sending a flag when a resistant reaction is required.

 

6. Ginger.

 

Ginger has antioxidant and anti-inflammatory properties. According to a 2013 study, ginger boosts the immune system and may be effective in preventing cancer.

Sofronet recommends using fresh ginger, saying: "ginger is a more effective whole food source than supplements," and for this reason, using fresh ginger in cooking or tea is best.

7. Garlic.

The health benefits of garlic are rooted in allicin, a compound that is released when garlic is chopped or crushed. "Allicin and the antioxidants inside garlic help fight infection and support the immune system," says front.

 

5 health benefits of vitamin scientifically backed.

A study published in 2018 found that garlic extract boosts the immune system in obese adults.

8. Turmeric.

Specialists explain that the immune benefits of turmeric are related to curcumin, the ingredient that gives it its dark yellow color.

"Curcumin appears to have the ability to modulate the immune system by activating certain immune-related cells and inhibiting the effect of certain pro-inflammatory compounds," said the nutritionist.

..9Broccoli.

 broccoli is rich in vitamin C, essential for the functioning of the immune system. Cauliflower is also rich in iron and folic acid (a B vitamin), both of which are essential for blood production. Broccoli is rich in selenium.

Carrots, fennel, flaxseed oil, radishes and yogurt are all good foods for the immune system as well.