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7 Foods That Boost The Immune System

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One of the ways to stay healthy is by choosing a range of foods to increase your immune system. Eating healthy, antioxidant-rich foods such as vegetables and fruits, whole grains, and lean protein, is an essential part of maintaining immune system health to help reduce the chances of infection and illness.

While no one food is just a silver bullet for optimal function, they have already been studied due to their potentials resulting in our immune systems.

1 Ginger

Ginger

Ginger is another ingredient many turns to after getting sick. Ginger might help decrease inflammation, which could help reduce sore throats and also inflammatory illnesses. Ginger can help with nausea, as well.

While used in numerous sweet desserts, ginger packs some heat in the type of gingerol, a relative of capsaicin.

Ginger may also reduce chronic pain and could even possess cholesterol-lowering properties.

2 Spinach

Spinach

Spinach made our list not only because it is rich in vitamin C- but it is full of numerous antioxidants and beta carotene, which can boost the infection-fighting ability of our immune systems.

Just like broccoli, spinach is healthiest when cooked as little as possible such that it retains its nutrients. Nevertheless, light cooking makes it easier to absorb vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.

3 Yogurt

Yogurt

Yogurt can be a good source of vitamin D, so try to choose brands fortified with this particular vitamin. Vitamin D helps control the immune system and is thought to boost our body’s natural defenses against diseases.

4 Papaya

Papaya

Papaya is another fruit packed with vitamin C. You can find the daily recommended quantity of vitamin C in one medium fruit. Papayas also provide a digestive enzyme called papain that is anti-inflammatory effects.

Papayas have decent amounts of magnesium, potassium, and folate suitable for your general health.

5 Kiwis

Kiwis

Like papayas, kiwis are naturally filled with a lot of essential nutrients, including potassium, folate, vitamin C, and vitamin K.

6 Red bell peppers

Red bell peppers

If you believe citrus fruits have probably the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers, contain almost three times the maximum amount of vitamin C as a Florida orange. They are a rich source of beta carotene.

Besides boosting your immune system, vitamin C will help you maintain healthy skin. Beta carotene, which the body changes into vitamin A, helps keep your eyes and skin healthy.

7 Citrus Fruits

Citrus fruits

Many people turn straight to vitamin C after they are caught a cold. That is because it can help develop your immune system.

Vitamin C is thought to improve the production of white blood cells, the key to fighting infections.

Almost all citrus fruits are full of vitamin C. With this type of variety to select from, and it is easy to include a squeeze of the vitamin to any meal.