Top 10 natural immune-boosting foods that keep you healthy against infections.

Our immune system consists of complex cells, chemicals, and processes that protect us against microorganisms. A healthy and robust immune system can prevent us from infections. Choosing a healthy lifestyle by consuming nutritious food, adequate sleep, and exercise improves the immunity of the body. Numerous micronutrients are essential to boost our immune system by improving health. Researches show that some essential vitamins and minerals can improve the immune system and protects against illness. Here is a list of top 10 natural immune-boosting foods that keep you healthy against infections.

1. Fig & Dates:

Consuming these fruits everyday ease digestion and maintain gut health. They are rich in carbohydrates, so boost energy reserves. They contain iron that helps the body to breathe and involves the transportation of oxygen from the lungs to the body. Both fruits include a high amount of potassium and very little sodium. They not only helps to keep the nervous system in order but also helps in reducing cholesterol. Polyphenols, a type of antioxidant, are also present in dates that involve in boosting the immune system. They are rich in vitamin A, C, B complex, protein, calcium, magnesium, phosphorus. These nutrients promote overall health, strengthen hair follicles, and skin health.

2. Olive Oil:

Olive oil is the major part of the Mediterranean diet for centuries. Regular consumption of olive oil is beneficial for human health. Olive oil is composed of monounsaturated oleic acid, which is good for health and boosts immune functions. Extra virgin oil is loaded with antioxidants and helps to reduce the risk of type 2 diabetes, cardiovascular diseases, and cancers. According to the Food and Drug Administration (FDA), consuming two tablespoons of extra virgin oil diminishes the risk of inflammation and atherosclerosis. According to the Food and Drug Administration (FDA), consumption of two tablespoons of extra virgin oil lessens the risk of inflammation and atherosclerosis. Studies suggested that phenols in the olive oil help to boost gut health by changing the microbial flora.  

3. Citrus Fruits:

Fruits like lemons, oranges, and grapefruits are a great source of vitamin C. Vitamin C is an essential water-soluble micronutrient and powerful antioxidant. It improves the immune defense by supporting cellular functions to protect against infections. It accumulates in phagocytic cells to enhance phagocytosis and kill microorganisms. Vitamin C involves the biosynthesis of collagen, which is essential for healing wounds, repair, and maintains bone health. Fruits rich in vitamin C used as prophylactic treatment against infections. The deficiency of vitamin C deteriorates immune health with greater susceptibility to infections.

4. Honey:

Raw honey is a delicious sticky liquid that helps in relieving sore and itchy throats. Honey recognized beneficial due to its antimicrobial, anti-inflammatory, and antioxidant activities. Moreover, it involves boosting the immune system. It contains sugars, phenolic contents, enzymes, and amino acids. Studies suggested that phenolic compounds of honey have antileukemic effects. Raw honey boosts up the digestive system and useful for the treatment of Helicobacter pylori (H. pylori) bacteria. Antioxidant contents of raw honey involve neutralizing the free radicals in the body.

5. Ginger

The ginger rhizome contains some bioactive substances such as minerals, vitamins, and antioxidants. The ginger rhizome is commonly used for the treatment of inflammatory and respiratory ailments. It has been used for thousands of years in alternative medicines. Gingerol, the main bioactive substance of ginger packed with therapeutic properties. It has soothing effects on the cold and flu. Gingerol has potent anti-inflammatory and antioxidant properties that improve health and boost the immune system. Ginger helps in relieving nausea chronic indigestion.

6. Turmeric:

Turmeric is a herb used in Asian cuisine from ancient times. Curcumin and curcuminoids are the bioactive compounds found in turmeric. Studies have reported that curcumin and curcuminoids modulate the proliferation and activation of T cells, and can inhibit oxidative stress-induced inflammation. It has high levels of antioxidants and to prevent the free radical chain reaction. Researches support that it improves the symptoms of depression and reduce pain in osteoarthritis.

7. Garlic:

According to the International Journal of Medicine and Medical Sciences, garlic is a sulfur-containing compound. The active ingredient of garlic is allicin, but it also contains many trace elements like iron, zinc, potassium, copper, and vitamin B1 and B6. It is also a potent antioxidant and also acts as an immune booster. According to the Avicenna Journal of Phytomedicine, garlic is best to treat different disorders, like arthritis, respiratory infections, digestive disorders, and other infections. It helps in reducing atherosclerosis. It is also helpful in the treatment of bacterial and viral infections and acts as an antimicrobial agent. 

8. Zinc:

Zinc is an essential trace element, and the human body does not produce itself. Food high in Zinc includes fish, meat, nuts, lentils, oatmeal, and whole grains. An adequate amount of zinc is necessary to prevent zinc deficiency. Zinc is crucial for cell growth and division, DNA Synthesis, enzyme reactions, and the production of protein. Zinc is essential to reduce inflammatory conditions and boost the immune functions of the body. It speeds up the wound healing processes, reduces the risk of age-related disorders. Zinc is useful for eye health, and deficiency can alter the conditions.

9. Yogurt:

Yogurt is considered as probiotics. Researchers found that consuming probiotics improve the balance of good or bad bacteria in the stomach. Lactobacillus Acidophilus helps the digestive system to convert lactose sugar into lactic acid. It improves the digestive system by boosting immunity. According to the National Cancer Institute, Lactobacillus Acidophilus produces an acidic environment in the gastrointestinal tract against harmful bacteria.

10. Nuts & Seeds:

Nuts are a good source of carbohydrates proteins and fats. They are high in fat and a good source of various nutrients, including vitamin E, magnesium, and selenium. Nuts and seeds reduce the risk of metabolic syndrome, improve blood sugar levels, and lower your risk of certain cancers. As they are rich in antioxidants and polyphenols can combat oxidative stress by neutralizing free radicals. They contain mono and polyunsaturated fats that help to manage inflammation and maintain the structure of body cells. Studies show that the antioxidants in walnuts protect from damage of delicate fats in cells by oxidation. Some commonly consumed nuts are Almonds, Cashews, Hazelnuts, Pecans, Pine nuts, Peanuts, Pistachios, Walnuts.