//Boost your Immune System Naturally | Foods & Nutrients for a healthy Immune System

Boost your Immune System Naturally | Foods & Nutrients for a healthy Immune System

There is a famous quote “An apple a day can keep the doctor away” might have fact behind it. Consuming nourishing foods high in vitamins will help the immune system protect from disease. Some foods can aid boost the immune system and reduce flu and cold. Below are five kinds of nutrients that need to be handled by your immune system and which foods to include in your diet.

Vitamin E

Vitamin E is a strong antioxidant same as vitamin C. Studies show that preserving adequate vitamin E levels is vital for keeping a healthy immune system, particularly for elderly people. To improve vitamin E, consume the following foods to your diet:

  • Hazelnuts
  • Almonds
  • wheat germ oil
  • peanut butter
  • sunflower seeds

Vitamin C

Vitamin C is an antioxidant and an essential nutrient. Antioxidants help control free radicals, a form of abnormal molecule which is considered to harm the immune system. There is a certain proof that vitamin C could be benefitted to improve everyone’s immune systems during a lot of stress. To improve vitamin C, consume the following foods to your eating plan:

  • strawberries
  • red and green peppers
  • citrus fruits
  • broccoli
  • kiwi fruit

Spices to Boost Your Immune System

Spices are great, as you don’t need to “eat” them unlike medicines. Rather, you can include your favourite dishes for a kick of flavor and get improved resistance. Keep stock of these immune-boosting spices in your household for when you feel sick and have all-natural remedy. Here are some good spices that help strengthen immunity levels in your body and fight viruses, inflammation and infections:

  • Turmeric
  • Ginger
  • Pepper
  • Garlic
  • Cinnamon

Omega-3 Fatty Acids

Omega-3 fatty acids are an important form of fatty acid which maintain the immune system in control and is used to reduce inflammation. Though it is not termed if omega-3s may help tackle diseases like common cold, studies show that omega-3s may defend toward diseases of the immune system such as rheumatoid arthritis, ulcerative colitis and Crohn’s disease. Consume these omega-3- foods to your diet:

  • Flaxseed
  • Walnuts
  • Oily fish such as sardines, mackerel, trout, tuna, herring, and salmon


Zinc is an important mineral which contributes to the development of some immune cells. The National Institutes of Health warn that even moderately low zinc levels may affect your immune function. To improve Zinc, here are some of the best zinc-food sources:

  • Cashews
  • Oysters
  • Chickpeas
  • raisin bran
  • baked beans


Carotenoids are another type of antioxidant which is a class of pigments naturally present in a variety of plants. If eaten, carotenoids are transformed into vitamin A a nutrient that helps maintain the immune system. To boost your carotenoids, take these foods to your diet:

  • Papaya
  • Kale
  • Mango
  • Carrots
  • Apricots

It’s important to get enough sleep, exercise regularly, and control your stress, to keep your immune system safe. A good rule to follow when picking your vegetables and fruits at the grocery store is by choosing the more colourful vegetables and fruits. Eat a wide variety of foods from every color of the rainbow. Thus, you are getting as many health boosting vitamins and nutrients to your plate.

It’s also important to know that, by keeping healthy eating habits over time, you build a strong immune system. If you haven’t already, now it’s time to spice up your life. 

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By | 2020-03-13T15:19:37+08:00 March 13th, 2020|Health|0 Comments

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