Best Foods for Immune System: How to Boost it
Best Foods for Immune System:
- In order to boost your immune system naturally, it’s important to eat the right foods.
- The right foods will give you the antioxidants and nutrients you need to keep your immune system strong and fight off diseases and illnesses effectively, while boosting your energy levels at the same time.
- Some of the best foods for immune system health include citrus fruits, eggs, dark leafy greens, and cruciferous vegetables like broccoli, cauliflower, kale, cabbage, and Brussels sprouts.
- If you want to learn more about eating for stronger immunity, check out this informative guide on the best foods for immune system health.
Omega-3 fatty acids have been shown to increase production of cytokines, compounds that help send messages between immune cells.Walnuts and flaxseeds are also packed with omega-3s and can be added to salads or breakfast cereal.
It’s important not to get too much of these good fats, though; they’re still fat, and eating too much can lead to weight gain as well as digestive issues like heartburn.
Moderate your intake of fatty fish and nuts if you want optimal benefits without overdoing it on saturated fats. The key is to make sure you eat a variety of foods from all three groups at each meal so you get an array of nutrients in every bite.
The best sources for boosting immunity naturally are: beef, chicken, eggs, lamb, milk (and all dairy products), salmon and tuna fish, tofu (made from soybeans), yogurt (also made from soybeans) and cheese (from cow’s milk).
If you’re vegan or lactose intolerant then you should look into supplementing with vitamin B12 which is essential for building new blood cells.
A deficiency in vitamin B12 will lead to low red blood cell count – a common cause of fatigue among vegans and vegetarians – as well as causing nerve damage.
Eating whole grains helps your body produce natural antibodies that fight disease. In fact, research suggests that eating at least three servings of whole grains per day can significantly boost your immunity.
Whole grains—which are more nutritious than refined grains—are also linked with a reduced risk of cancer and heart disease. The best sources of whole grain include brown rice, quinoa, barley, buckwheat and oats.
If you’re looking for something quick, you can opt for ready-to-eat breakfast cereals made from 100 percent whole grains.
Look on product labels to make sure they contain no less than 8 grams of fiber per serving (the daily recommended amount) and check out our list of The Best Breakfast Cereals You Can Buy.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that your body needs but cannot produce on its own.
Although these fats occur naturally in certain foods like fish, flaxseed oil and walnuts, they may not be enough to support optimal immune function by themselves.
That’s why it’s important to consider omega-3 supplements as well.
A great way to boost your immune system is through eating antioxidant-rich foods. Antioxidants are compounds that reduce oxidative stress in our bodies.
If you’re deficient in antioxidants, free radicals have more of a chance to accumulate and cause damage at a cellular level, which can lead to premature aging, cell damage, and inflammation. Luckily, antioxidant-rich foods are easy to come by and super nutritious.
Some of my favorites include berries (all kinds), dark chocolate (80+%), cruciferous vegetables like broccoli and brussels sprouts, tomatoes (especially raw), green tea and many more!
Research has shown that flavonoids—antioxidants found in foods like dark chocolate, berries, and green tea—can have a positive effect on immune function by increasing production of infection-fighting white blood cells.
Even more good news? Dark chocolate can be an effective mood booster! Keep in mind that cacao is extremely high in calories, so stick with just a small square (about 1.5 ounces) and enjoy your treat!
It’s best to eat it as part of a balanced diet. To learn more about how you can boost your immunity naturally, check out our other blogs on boosting immunity here .
Ways to Improve Sleep Quality
Sleep Is Important For Health And Wellness. Here Are Tips To Improve Your Sleep Quality.
If you are having trouble sleeping or want some advice about improving sleep quality, read these tips from top sleep experts.
They offer helpful advice about what you should do before bedtime and during nighttime hours to get better sleep each night.
Nuts and Seeds
An ounce of walnuts or almonds, which are packed with vitamin E and healthy fats, has only 1.6 grams of net carbs. In other words, eating a handful of nuts is not going to raise your blood sugar too much.
Nuts and seeds like these can be eaten raw in salads or cooked (heat destroys some nutrients). Raw nuts are also a great source of protein—about 8 grams per ounce.
However, keep in mind that all nuts contain an appreciable amount of fat—the exact amount varies by type, so tree nuts like cashews tend to have lower fat content than their nutty friends like macadamia nuts.
Avoid peanuts because they contain a high proportion of inflammatory omega-6 fatty acids you want in limited amounts.
Researchers have found that green tea can help boost your immune system. Green tea is rich in antioxidants, which help strengthen your immune system and fight viruses.
Green tea also contains L-theanine, an amino acid known to promote relaxation without drowsiness. It’s important to note that green tea doesn’t contain caffeine—so it won’t keep you up at night.
If you’re health-conscious, avoid energy drinks and sodas because they may contain a lot of added sugar and calories that can put a damper on weight loss efforts. Try drinking herbal teas in place of or alongside coffee and other caffeinated beverages
Researchers have found that green tea can inhibit Streptococcus mutans, one of those nastier bacteria in your mouth that break down sugar and cause tooth decay.
The study was done on extracted green tea compounds, not actual tea, so it’s hard to say how much you’d need to drink every day.
But tea is a nice alternative to coffee and is also healthy if you’re concerned about caffeine consumption. In small amounts—less than a cup or two a day—caffeine has been shown to actually fight tooth decay by improving saliva flow.
You don’t want too much caffeine, though; more than 400 milligrams (which is about four cups) a day can increase your risk of developing kidney stones by raising calcium excretion in urine.
Tomatoes and Lycopene
Lycopene is a natural carotenoid found in tomatoes, grapefruit, and watermelon. A carotenoid is a pigment that gives plants their color and is typically associated with fruits and vegetables that are red or orange.
This antioxidant neutralizes free radicals throughout your body, including your immune system cells and has been proven effective in fighting some forms of cancer.
Lycopene can help fight heart disease as well as certain eye diseases like macular degeneration. If you’re looking for a natural way to boost your immune system try cooking with tomatoes or adding them to salads; they’re delicious in any form!
Ginger, Turmeric, and Cayenne Pepper
The immune system is made up of various cells, proteins, and organs that work together to fight infection. When a foreign substance enters your body, your immune system works against it in an attempt to remove or kill it.
Chronic conditions like cancer and diabetes can weaken your immune system making you more susceptible to infections and disease.
There are several natural substances that can help strengthen your immune system and fight off diseases.