Foods that will help boost your immune system

What is the Immune System

The immune system is the body’s way of protecting itself from threats from the outside world. This complex system of cells, tissues, and organs detects when something like the influenza virus enters the body. This triggers an automatically regulated response that uses what are known as white blood cells to help healing. 

When your immune system is strong, your body is better prepared to fight disease. When your immune system is weakened, you become more susceptible to disease. 

The immune system is also important in fighting diseases like cancer. In fact, immunotherapy is a treatment that activates the body’s own immune system to attack cancer cells. Because it plays such an important role in our health, we need to do everything we can to keep our immune system strong.

Some foods to boost your immune system

Berries:

With so much variety, you can’t go wrong adding these small, nutritious treats to your regular diet. From locally grown blueberries and blackberries to imported goji and acai, these little bites are packed with vitamins and nutrients to give you the energy you need. Enjoy in yoghurt, smoothies, or as a low-sugar dessert. 

Fish oil:

Fish rich in omega-3 fatty acids, such as salmon, tuna, and mackerel, are known to increase the activity of infection-fighting white blood cells. These healthy fats help your immune system and have positive effects on your heart and brain. 

Leafy greens:

Dark leafy vegetables like spinach, kale, and collard greens are rich in infection-fighting antioxidants, beta-carotene, and vitamin C. It’s also good for your heart, brain, and gut. 

Nuts and seeds:

Nuts such as almonds and walnuts and seeds such as sunflowers contain several vitamins and minerals (B-6, magnesium, phosphorus, and selenium) that help regulate and maintain your immune system. Add to salads or enjoy by the handful as a healthy, energising snack. 

Spices:

Garlic, ginger, and turmeric are ancient spices that have long been believed to have immune-boosting properties that fight infections and give benefits to foods. Therefore, do not hesitate to add spices to your food.

Citrus fruits:

Most citrus fruits, such as oranges, grapefruit, tangerines, lemons, and limes, are rich in vitamin C, which increases white blood cells and helps fight infections. Whether you eat them whole or squeeze the juice and add it to your diet, be sure to include these tart fruits in your regular diet. 

Chicken:

Chicken soup is better for your health than for your soul. Chicken is rich in vitamin B-6, which reduces inflammation and is necessary for the formation of new red blood cells, and zinc, which increases white blood cell production. Don’t wait until winter to enjoy a warm, comforting cuppa. 

Brightly coloured vegetables:

While we often think of citrus fruits as a source of vitamin C, brightly coloured vegetables such as red bell peppers are even richer in vitamin C. Beta-carotene, found in carrots, is beneficial not only for your eyes and skin, but also for your immune system. 

Yoghourt:

This fermented food can stimulate your immune system and fight disease with its “live active cultures” and vitamin D. Look for brands that don’t contain sugar and are naturally sweetened with honey or fruit (like added berries). 

Olive oil:

A staple of the Mediterranean diet, olive oil is a healthy fat that is good for your heart and brain. It also boosts the immune system due to its ability to reduce inflammation in the body.

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