Last Updated on November 13, 2024 by Helena Akter
Feeling tired and often getting sick? Your immunity might get weakened. In fact, having a strong immune system can protect you from illness. Luckily, some foods can help strengthen your immunity.
During the cold and flu season, it’s important to eat foods that help your immune system work better. In fact, studies show that giving your body the right essential nutrients with a balanced diet can prevent colds and stomach infections.
As we move forward, you’ll learn about the best foods to boost your immune system. We’ll cover everything from fruits, vegetables, and other natural ways to strengthen your immunity. So, keep reading to fight off infections and stay healthy.
What is the Immune System?
Your immune system is your body’s defense against outside threats like viruses. It’s made up of cells, tissues, and organs that recognize when something harmful, like the flu virus, enters your body. It then starts a response to help you get better, mainly using white blood cells.
If your immune system is strong, you’re better at fighting off illnesses. But if it’s weak, you’re more likely to get sick.
The immune system is also important in battling diseases like cancer. For example, immunotherapy is a treatment that activates your immune system to attack cancer cells. Because the immune system is so important to your health, it’s essential to keep it strong.
Can Certain Foods Really Strengthen Your Immune System?
Eating specific foods won’t magically cure you when you’re sick, but having a diet rich in vitamins and minerals that support your immune system can help prevent illnesses and speed up your recovery when you do fall ill.
A healthy diet is key to boosting your immunity. The food you eat plays a big role in improving your overall health and well-being. In fact, it includes how well your immune system functions.
Since your immune system is what protects you from things like the flu, it’s important to nourish it properly.
The good news is that the best foods for your immune system are easily found at your local grocery store, and you don’t need to follow any extreme diets to benefit from them.
Best Foods to Boost Your Immune System
Let’s now look into some natural foods to boost your immune system.
1. Yogurt
Probiotics are beneficial bacteria in your gut that help with digestion. Instead of taking probiotic supplements, eating yogurt rich in probiotics can be helpful.
It does this by activating natural killer cells, which help stop diseases from spreading.
However, you must pick yogurt without a lot of added sugar. Plain yogurt is the best choice; you can make it tastier with cinnamon and fresh fruit. Plus, look for yogurts with less than 8 grams of sugar for a healthy option.
2. Citrus Fruits
Many people reach for vitamin C when they catch a cold because it strengthens the immune system.
Besides, many believe Vitamin C to be one of the best foods to boost your immune system when sick when sick. And that’s because it can boost the production of white blood cells, which are crucial in fighting infections.
Citrus fruits are a great source of vitamin C, and there are many types to choose from, making it easy to include this vitamin in your meals. Some popular citrus fruits are grapefruit, oranges, clementines, tangerines, lemons, and limes.
Your body doesn’t make vitamin C on its own, so it’s important to get enough of it every day. Most adults should aim for —
- 75 mg per day for women
- 90 mg per day for men
If you’re taking vitamin C supplements, try not to exceed 2,000 mg a day. It’s also worth noting that while vitamin C can help you get over a cold faster, there’s no proof yet that it works against COVID-19.
3. Chicken soup
A study by the University of Nebraska tested 13 types of chicken soup. They found that nearly all of them helped reduce inflammation, which is important because cold symptoms often come from inflammation in your airways.
Chicken releases an amino acid called cysteine when cooked, which is similar to a drug used for bronchitis. It might be why chicken soup is effective. Plus, the salty broth in the soup also helps thin mucus, like cough medicine does.
Adding spices like garlic and onions can make the soup even more beneficial for your immune system.
4. Ginger
Many people use ginger when they’re sick. It can help reduce inflammation, which might ease a sore throat and other inflammatory conditions. Ginger is also good for nausea.
Ginger is often found in sweet treats, but it also has a spicy kick due to gingerol, which is similar to capsaicin. It might also help with chronic pain and could lower cholesterol levels.
If you’re suffering from soreness, you might prefer applying essential oils for pain.
5. Fatty Fish
Among the top foods to boost your immune system, omega-3 fats can keep your immune system healthy. Fatty fish are a great source of these anti-inflammatory fats. Some options include —
- Albacore tuna
- Herring
- Mackerel
- Salmon
- Sardines
- Trout
However, some fish can contain mercury and other substances that might be harmful to unborn babies or young children. If you’re pregnant, breastfeeding, or have small children, it’s a good idea to talk to a doctor before adding these fish to your diet.
Other Natural Ways to Strengthen Your Immune System
Besides eating healthily, other lifestyle choices can boost your immune system —
Maintain Good Hygiene
One of the easiest yet most effective ways to stay healthy is by washing your hands thoroughly and frequently. Good hygiene practices, including regular handwashing, can significantly reduce the risk of getting sick.
Regular Exercise
Try to exercise for 30 minutes, five days a week. Include both cardio and strength training in your routine.
Manage Stress
We all deal with stress, but long-term stress can weaken your immune system. Finding ways to manage stress can improve both your mental and physical health.
Stop Smoking
Quitting smoking is one of the best things you can do for your health. If you’re struggling to quit, there are resources available to help.
Drink Alcohol in Moderation
Remember that alcohol can have significant effects on your body. If you drink, do so in moderation.
Stay Up-to-Date with Vaccines
Vaccines are crucial for protecting against illnesses like the flu, pneumonia, and COVID-19. Make sure you’re up to date with your vaccinations.
Get Enough Sleep
Sleep is vital for good health. Adults should aim for 7-9 hours of sleep per night. Quality sleep also affects your immune system. If you’re having trouble sleeping, there are ways to improve your sleep habits.
In fact, you should know what core sleep is and how it benefits you.
Can Certain Foods Really Strengthen Your Immune System?
To sum up, eating foods won’t magically cure you when you’re sick, but having a diet rich in vitamins and minerals that support your immune system can help prevent illnesses and speed up your recovery when you do fall ill.
A healthy diet is key to boosting your immunity. The food you eat plays a big role in your overall health, including how well your immune system functions. Since your immune system is what protects you from things like the flu, it’s important to nourish it properly.
The good news is that the best foods for your immune system are easily found at your local grocery store, and you don’t need to follow any extreme diets to benefit from them.
Conclusion
To sum up, eating foods to boost your immune system can help your body fight off infections. Your immune system benefits from foods like citrus fruits, ginger, and yogurt, which contain vitamins, minerals, and other nutrients. Adding these foods to your diet regularly is a great way to take care of your overall health.
Now that you know which foods can boost your immune system, it’s time to stock your kitchen and plan your meals around them. Plus, do exercises regularly, control your alcohol consumption, and get adequate sleep as they impact your immunity.
You don’t need to rely on supplements or expensive health foods to boost your immunity. Just eating more of these immune-boosting foods and a disciplined lifestyle can help prevent colds and the flu.
FAQs
Does eating eggs improve immunity?
Yes, eating eggs can help improve your immune system. Eggs are packed with protein, which is essential for a strong immune response. Additionally, they contain vitamin D, zinc, selenium, and vitamin E, all of which play an important role in your immune system.
If possible, choose eggs from chickens that were given a vegetarian diet.
What shows you have a strong immune system?
Everyone’s body and health are different, but some signs suggest a strong immune system. If you have a strong immune system, you’ll likely heal quickly from injuries or sickness, feel less tired, and have a healthy digestive system.
How should you eat garlic to boost immunity?
Eating raw garlic might be too intense for some, but you can soften its taste by soaking it in raw, unprocessed honey. This combination creates a powerful tonic for your immune system. You can mix this garlic-honey paste in water to drink, or just eat a teaspoon of it twice a day for the best effects.
