If you want to stay away from the flu or avoid catching an encumbering cold, you need to have a strong immune system. Getting a flu shot, washing your hands, and staying away from infected people can help ward off germs, but at some point, sooner or the other, your body is for sure to get exposed to a bug.
The immune system is your support system that will defend and destroy the disease-causing germs that invade your body. But, at times, it fails, or it is weak, and that’s when an organism makes you unwell.
Ways to make your immune system stronger
The chances of germs knocking out your immune system and making you ill can be reduced if you adopt a healthy lifestyle. Adapting to a healthier lifestyle, like managing stress, quitting smoking, exercising, and maintaining a healthy weight, are all ways to keep your immune system strong. Eating a wholesome diet, rich in nutrients-loaded with immune-boosting foods can help in a great way too.
5 Superfoods To Build a Robust Immune System
1. Yoghurt
Probiotics found in yoghurt are healthy bacteria that keep the gut and intestine free of disease-causing germs. As per a study conducted at the University of Vienna in Austria, a daily 7-ounce (210 ml) of yoghurt is just as helpful in boosting immunity as popping pills. Sugar-free or plain yoghurt varieties (which can be flavoured with a dash of fresh fruit and cinnamon) are your best bets. Anything with less than a total 8 of grams of sugar is still a great option.
2. Oats & Barley
Beta-glucan is a fibre present in oats and barley that possesses antimicrobial and antioxidant capabilities, more potent than echinacea, according to a Norwegian study. The echinacea plant when consumed may slightly lower the chances of catching a cold as per the US Department of Health & Human Services. Add about 3 servings of whole grains to your daily diet to boost your immune system.
3. Garlic
This powerful ingredient in the kitchen that belongs to the family of onions contains the active compound allicin, which battles infection and bacteria. Allicin boosts the disease-fighting response of white blood cells in the body when they encounter viruses that cause the common cold or flu.
4. Tea
Good news for all black tea lovers, according to a Harvard University study, people who drank 5 cups of black tea a day for two weeks had 10 times more virus-fighting interferon in their blood. The amino acid L-theanine, responsible for this immune boost, is present in both black and green tea and even decaf versions of them too.
5. Dark green vegetable
Vegetables are packed with fibre and nutrients. Dark green leafy vegetables like kale, spinach, cabbage, and broccoli are loaded with essential vitamins and antioxidants that boost immune system function.
Frequently Asked Questions
How Do Citrus Fruits Help Boost The Immune System?
Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which stimulates the production of white blood cells. White blood cells are key to fighting infections and keeping your immune system strong.
Can Garlic And Ginger Improve Body Defence Mechanisms?
Yes. Garlic contains allicin, a compound with antibacterial and antiviral properties, while ginger has antioxidants and anti-inflammatory effects. Both can enhance immune response and help the body combat illnesses.
Which Foods Provide Essential Vitamins And Minerals For Immunity?
Foods rich in zinc, like nuts and seeds, vitamin D, like fatty fish and fortified dairy, vitamin A, like carrots and sweet potatoes, and probiotics like curd can support immune function and overall health.
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