Foods are not exactly medicine, but many of them contain essential nutrients to keep the body in good condition. Among other things, they help improve the body’s response to various ailments, acting on the immune system and making it more efficient.
Sometimes it prevents us from getting sick and other times it helps reduce cold symptoms, flu, and other illnesses that affect us, especially in winter. Here are some of the foods that experts recommend for their ability to impact the immune system.
It is healthy for several reasons. In the past, it was used to combat infections because it is an effective antibacterial, antiviral, and antifungal agent. It lowers blood pressure and retards the hardening of the arteries. The immune properties of garlic are due to its significant concentration of sulfur compounds like allicin. It prevents colds and fights fever.
The vitamin E they contain is key for a healthy immune system. It is a fat-soluble vitamin, which means it needs fat to be properly absorbed. Almonds, as well as walnuts and other nuts, provide both. About 46 raw almonds with skin provide almost the total recommended daily dose of vitamin E.
It contains a flavonoid compound called anthocyanin, which gives it its dark color, along with antioxidant and protective properties. They are particularly valuable for the respiratory tract defense system. A study found that people who consumed them in quantity were less likely to experience respiratory infections and colds.
When you’re feeling under the weather, chicken soup is not just a simple placebo to make you feel better. It fights cold symptoms and is also preventive for the future. When viruses invade tissues in the upper respiratory tract, the body responds by causing inflammation. White blood cells come to the rescue by moving to the area and defending it, resulting in mucus production. Apparently, the ingredients in chicken soup halt this cell movement, preventing the onset of mucus associated with the cold.
Both chicken and turkey are rich in Vitamin B-6. Approximately 100 grams of meat provide between 40 and 50% of the recommended daily dose. This vitamin plays a significant role in many of the body’s chemical reactions. It is essential for the production of healthy red blood cells, and the broth resulting from boiling the bones contains gelatin, chondroitin, and other nutrients that promote the health and immunity of the intestines.
It contains abundant beta-carotene, which in turn provides vitamin A, good for the skin and prevents damage caused by ultraviolet rays. They have few calories and a good proportion of fiber.
It provides numerous minerals and vitamins, among which stand out A, C, and E, as well as antioxidants and fiber. The best way to get all its nutrients is to cook it as little as possible, or even better, to consume it raw.
Selenium, along with B vitamins riboflavin and niacin, is one of the key components to boost your defenses. They are also rich in polysaccharides, molecules with sugar that enhance immune function.
The secret lies in theobromine, which protects white blood cells from free radicals. These are molecules that the body produces when breaking down the food we eat or when exposed to pollutants, and they contribute to the development of diseases. However, it is not advisable to exceed the recommended dose, as it is high in calories and saturated fats.
**Citrus Fruits: A Natural Boost for Your Immune System**Citrus fruits such as lemons, oranges, grapefruits, or mandarins stimulate the production of white blood cells, crucial for fighting infections, thanks to their high vitamin C content. They are particularly recommended for preventing colds. Since the body does not produce or store vitamin C on its own, it is essential to consume foods containing it every day. Find out more about the benefits of vitamin C-rich fruits [here](https://www.lavanguardia.com/comer/recetas/20190731/463640022657/receta-tarta-de-limon-fria-sin-horno-facil.html).
It is not the first food that comes to mind when thinking about boosting the immune system, but many provide a significant amount of zinc. Zinc is essential for the cells that regulate this function to act properly. The crab, mussels, clams, and lobster are some of the foods that contain it to a greater extent.
It is one of the basic ingredients in many curries. But this intensely yellow and somewhat bitter spice has been used in many cultures as an anti-inflammatory for the treatment of osteoarthritis and rheumatoid arthritis. Recent research has found that high concentrations of curcumin, which gives this spice its color, can help alleviate muscle damage caused by excessive exercise.
While it does contain vitamin C, that is not its main property. It is recommended especially for its antioxidants and beta-carotenes, which increase the immune system’s ability to fight infections. They promote cell division and repair DNA. It is important to boil them very lightly to make the most of their benefits. It is not advisable to eat them completely raw, as boiling them increases their vitamin A content and allows other nutrients to be released from oxalic acid.
It is the innermost part of the grain of that cereal, and its main values are zinc and vitamins E and, especially, B6. According to several studies, a deficiency of the latter would cause a poor immune system response to diseases. Adding it to yogurt or smoothies, and even to flour-based preparations, is a good way to improve immune function.
The extract from this autumnal fruit has been shown to be effective in stopping the growth of bacteria such as E. coli, salmonella, listeria, among others, in laboratory tests. Some of its components are also believed to prevent the growth of bacteria in the mouth that lead to the formation of dental plaque and gum diseases.
It also has antiviral properties, which act against the flu, herpes, and other viruses, promotes the growth of intestinal flora that helps improve immune function.
It is one of the nutrients that Orientals turn to when they are sick. It fights inflammations, such as those in the throat, and it is also a palliative against nausea. Its spicy aftertaste is due to gingerol, a relative of capsaicin (which is what causes certain peppers to be spicy), which reduces chronic pain. It has properties that fight cholesterol, according to recent studies conducted with animals.
The bacteria developed in this milk ferment are very healthy, especially for the immune system, as they fight other bacteria, reduce inflammation, and increase antioxidant activity.
It can be applied to other types of yogurt, which contain vitamin D, which stimulates the production of natural defenses in the body. It is preferable to consume the one that does not have added flavors or sugar.
In addition to other necessary nutrients for the body, it contains folate, potassium, vitamin K, and C, which stimulates white blood cells to fight infections.
A serving of about 100 grams of shellfish ester provides 190% of the recommended daily intake of selenium, 45% of iron, and 20% of vitamin C, in addition to 16 grams of high-quality protein. It also supplies zinc and vitamin A. All of these nutrients are critical for ensuring the proper functioning of the defense system.
One single piece of this fruit can provide 224% of the daily recommended intake of vitamin C. It also contains powerful enzymes called papain with anti-inflammatory effects.
It provides significant amounts of potassium, vitamin B, and folate, highly recommended for overall health.
Salmon, tuna, mackerel, and other similar fish are rich in Omega-3 fatty acids, which can help combat rheumatoid arthritis, a condition that occurs when the immune system inexplicably attacks a healthy part of the body.
It is one of the vegetables richest in vitamin C. For example, it surpasses citrus fruits. Another important contribution it makes to the body is beta-carotene, highly recommended for eye and skin health.
Phosphorus and magnesium are just two of its components, along with vitamin B-6 and E, with a high antioxidant power essential for maintaining the immune system. Avocados and leafy green vegetables also contain them.
Potassium, vitamin A, and C are its credentials as an immune function booster, but it also contains vitamin B and glutathione that enhance it.
This Japanese national dish, made from fermented soybean paste, is rich in probiotics, beneficial for gut health and immune system boosters.
Its content in flavonoids, a type of antioxidant, is important, but what truly makes it beneficial is the epigallocatechin gallate (EGCG), an even more powerful antioxidant that enhances immune function. The fermentation process of black tea destroys a large part of this, which is why green tea, unfermented, is more suitable. It is also a good source of the amino acid L-theanine, which contributes to the production of components of white blood cells that combat germs.
