The best foods for boosting your immune system

he best foods for boosting your immune system
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A strong immune system helps to keep a person healthy. Can specific foods boost the immune system?
The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.
Incorporating specific foods into the diet may strengthen a person’s immune response. Read on to discover 15 foods that boost the immune system.
Which foods boost the immune system?
A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:

1. Blueberries
contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

2. Dark chocolate
Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric
Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.
According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects.

4. Oily fish
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.
According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

5. Broccoli
Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

6. Sweet potatoes
Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

7. Spinach
Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:
flavonoids
carotenoids
vitamin C
vitamin E
Vitamins C and E can help support the immune system.
Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

8. Ginger
People use ginger in a variety of dishes and desserts, as well as in teas.
According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

9. Garlic
Garlic is a common home remedy for the prevention of colds and other illness.
One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.
The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.
10. Green tea
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.
As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

11. Kefir
Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.
Initial research suggests that drinking kefir may boost the immune system. According to a 2017 review, various studies have shown that regular consumption of kefir can help with:
fighting bacteria
reducing inflammation
increasing antioxidant activity
The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.

12. Sunflower seeds
Sunflower seeds