Introduction
The immune system is the natural defence mechanism that the human body has against various pathogens and diseases. It helps to keep you healthy at all times. It primarily consists of different types of cells that work in complete coordination with one another in order to do its work. Immunity is basically of two types – one that is innate or inborn and what that you acquire by getting exposed to a pathogen first. The innate immunity consists of your skin, which is, in fact, your first line of defence, the saliva in the mouth, the enzymes in your stomach, intestines etcetera.
After breaching all of these, when the pathogen enters the blood, that is when the cellular immune system is activated. These cells come up with the best way to ingest and kill these pathogens so that it cannot manifest any harmful effects and your body will be symptomless. It also creates a class of cells called memory cells that remember a prior attack and deploy a better defence when the same pathogen attacks again. It is not as simple as it sounds though. All of it takes place through a number of coordinated events which you will barely be aware of.
You may look healthy and happy on the outside but you will be amazed to know that your immunity is almost always under attack from some kind of pathogen or the other. It needs to be strong and viable at all times to stop the harmful effects of these attacks. These pathogens can range from a microscopic organism like a virus that can cause massive havoc, the coronavirus outbreak being a perfect example of it, to something as large as dust particles and pollen.
Keep your Immune System Functional
It is extremely imperative that your immune system always remains fully functioning and at the top of its game at all times to ward off these problems. The good news is you can help it in many ways. You must have come across many avenues that say regular exercise and yoga can actually boost your immunity. It is absolutely true. Keeping your body healthy can contribute to keeping your immune system in a prime condition. Another potent way of doing so is by eating the right type of food.
In fact, there are multiple superfoods that can actually help to boost your immune system maximally. They mainly do so by providing nutrition to the cells that are responsible for carrying out the actions of defences. It is mainly in the form of vitamins and minerals. Another important aspect of these food items is the antioxidant property which helps in removing the harmful free radicals from the body and protects it from a lot of potential harm. If you are not aware of what to eat to make your immunity strong, here is a list of 25 food items that you can consume to see good results.
No.#1: Sweet Potatoes
These are one of the most commonly consumed food items all over the world, especially for being low on carbohydrate content and high on other forms of nutrition. It plays a vital role in providing the necessary impetus to immunity as well. It mainly takes place by the use of a compound called beta-carotene. This is responsible for the conversion of a provitamin, which is a preliminary inactivated substance, into Vitamin A which is one of the most important vitamins needed for the proper functioning of the various systems of the body, including the immune system. Free radicals are elements that have a single electron in them and have the ability to oxidize and destroy the other cells of the body.
Sweet potatoes have an antioxidant property which helps to neutralize these free radicals effectively. It also helps to keep your skin healthy and supple. Since skin is the first organ that any pathogen comes in contact with, more often than not, it being in proper condition is absolutely imperative for the immune system. One common mistake that many people do is to remove the skin of sweet potato before consuming it. The skin actually is the most nutritious part of the food and has a lot of nutritional value. Therefore, make sure you include that in your diet as well.
No.#2: Pomegranates
Everybody loves a cold glass of freshly ground pomegranate juice on a sultry summer morning. The good news is that not only does it taste amazing, but it also has quite a few nutrients that have the ability to crank up with your immune system. For starters, it is loaded with antioxidants that can act as a perfect cure for any inflammatory response to the body.
Secondly, it helps to fight cancer. There is still no definitive treatment for cancer yet so it is always better to take appropriate measures to avoid it.
The phytochemicals present in pomegranate can help you do just that. A very common finding with age is that the wall of the blood vessels, especially the arteries, get hardened gradually, reducing the blood flow to the various parts of the body. This can also be considered as a premonition to cancer. Pomegranate can help to fight against such conditions and make you healthier in the process.
No.#3: Walnuts
As a child, you must have been told frequently that since walnut resembles your brains, it will make you sharper and smarter. Well, even though there is no credibility to it, walnuts do have quite a few health benefits. To start with, it contains an adequate amount of omega-3-fatty acids, which is actually known as the good fat.
The fact is that fat is also a necessary constituent in your body and consuming the right ones can have more benefits than harm. The good fat can help the B-cells of the immune system to produce more amounts of antibodies that are responsible for fighting against any disease-causing pathogens.
Looking at it from the nutritional point of view, it is rich in proteins and minerals like zinc, manganese, and magnesium, thus making it a good source for people who follow a vegetarian type of diet. All you need to do is have a handful of walnuts once a day. Consuming too many of them might also become a problem as they have very high-calorie content.
No.#4: Spinach
Not many people like green veggies but if there had to be one with a lot of health benefits, spinach would definitely be one of the tops in the list. The green color is due to the presence of chlorophyll and when consumed it has antioxidant and anti-cancer properties. You must have heard of the ten percent law.
Whenever you consume any food substance you get 10 percent of the nutrition in it. Eating something like spinach increases the nutrient quantity manifolds. The presence of zinc is an added bonus as it helps with the process of wound healing and inflammation. Make sure you throw in some spinach with your salad and get the necessary gains.
No.#5: Cauliflower
If you ask any vegetarian, they will vouch for cauliflower to be one of the tastiest vegetables that are available. It not only scores high in taste but in nutrients as well. What most people don’t know is the fact that cauliflower has a lot more nutrients transferred to the body when it is eaten raw.
The most important ones are Vitamin C and B and both are known to have enough immune-boosting capabilities. It is also rich in fiber content which not only aids in digestion but also ensures that your bowel movement is proper and your gut remains in prime condition at all times.
No.#6: Ginger
There is no denying the fact that ginger has a mixed audience. While one group of people absolutely love it, another group absolutely dislike even the sight of it. Whichever group you may belong to, it is probably a good idea to consume some ginger daily or even once in a while. Its antimicrobial activity is well-documented and there is enough evidence to suggest the fact that it gives your immunity the necessary boost. You must have heard about the importance of drinking ginger tea when you have the flu.
It is another important example of using ginger for your benefit. There are many other uses of ginger as well. If you are feeling nauseous, chewing a piece of it might help. In case you are a diabetic, ginger can help you fight against the symptoms, it also has the ability to prevent cancer.
Speaking from the immunity point of view, inflammation is markedly reduced on the adequate consumption of this superfood. Ginger can be used in multiple ways. Some can eat it raw, some can infuse it with tea or other appropriate liquid while some can use it while preparing different dishes. Whatever be the scenario, make sure you have a proper intake of ginger.
No.#7: Kale
Another addition to the list of tasty and healthy green vegetables, the health benefits of kale are multiple. Not only does it have an anti-inflammatory effect but it also has the potential to be anti-diabetic and anti-cancer at the same time. It has more medicinal values than most other vegetables.
If you consume good amounts of kale you are ensuring that your body remains healthy at all times. The ability to boost the immune system is also present. To top that, it has a lot of neuroprotective ability and keeps your nervous system uptight as well. All in all, kale makes a pretty efficient superfood for immunity.
No.#8: Garlic and Onion
If you look at most of the dishes prepared around the world, especially in the Indian household, garlic and onion are considered to be compulsory in most of them. They do not do the work of only adding flavors though. It does have antimicrobial as well as antiviral properties in plenty. The main component that is responsible for it is allicin that is released when garlic is crushed properly.
However, don’t consume the raw garlic immediately, instead wait for 10 minutes. This is because of the allicin binding to other enzymes present in the food and becoming stable so that it can be consumed for all its beneficial effects. Thus, it can be considered as the necessary support for the immune system of your body.
No.#9: Broccoli
Some people say that broccoli is a fancy version of the cauliflower but there are quite a few unique characteristics that it possesses. For one, it is high in the quantity of sulforaphane which is a compound known to be potent in the prevention of cancer. The green color of the chlorophyll has its own benefits as well.
People who consume an adequate amount of broccoli are less prone to heart diseases. The vitamins, especially Vitamin E, is used to fight against any form of inflammation in the body. Thus, it can be considered as an all-rounder.
No.#10: Red Bell Peppers
The nutritional content of red bell pepper can be judged by the fact that if you consume a complete one, it will be 157% of the total requirement of Vitamin C in the body. It also justifies the word superfood completely as the number of nutrients present in it is simply phenomenal. If you want proteins, minerals, vitamins or carbohydrates, red bell pepper is definitely the one to have.
It is due to this reason that it is preferred over all the other bell peppers available in the market. All of these components have quite a significant role in improving the immunity of a person.
No.#11: Citrus Fruits
The best part about citrus fruits is their high Vitamin C content. In fact, it is almost unanimously associated. You must have come across the statement that if you have a common cold or flu, having enough citrus fruits like oranges can actually help you cure it. This is again the contribution of Vitamin C on the immune system of the body.
One common mistake that many people do with respect to citrus fruits makes a juice out of it and drink it. However, the all-important fibre content of it is lost and the amount of sugar is also markedly increased. You will be doing more harm than good if you consume citrus fruits in this manner. Always try to keep it normal and have them directly for true benefits.
No.#12: Mushrooms
There are quite a few misconceptions associated with mushrooms. Some believe that it is white in color and it does not have any nutritional benefits. They could not be more wrong in their analysis. In fact, white is the rainbow of all colors. So, if anything, you are consuming a lot of nutrients at once.
There is enough evidence to prove it as well. Be its proteins, vitamins, minerals like selenium and copper, mushrooms have it all. The fibre content of it is also something that cannot be overlooked. It is a rich source of Vitamin D which is generally missing in a vegetarian diet. This increases the significance of mushrooms even more.
No.#13: Brussels Sprouts
You must have seen Brussels sprouts being eaten along with breakfast as an extra source of nutrition. It is, in fact, one of the most common sources of Vitamin K. This vitamin is ideal for bone and muscular support and makes them stronger. Blood is also purified by it. In relation to immunity, it is a very good antioxidant.
All the free radicals that are produced in the body have the potential to kill healthy cells and cause damage. This is stopped by the antioxidants that are present in food like Brussels sprouts itself.
No.#14: Figs
The best way to consume fig is in its freshest form when it is full of nutrients. However, the shelf life of it is pretty low and it is extremely difficult to get a good hold of the fresh ones. Naturally, it contains a lot of Vitamin C and antioxidants which play their roles in making the immune system stronger.
Other than that, it is a rich source of a lot of minerals like potassium, calcium, and manganese. If you are a patient of hypertension, fresh figs can be extremely beneficial for you. However, don’t make the mistake of eating too dried figs as the sugar content in it can become pretty high.
No.#15: Apples
Whenever someone thinks of a fruit apple the first thing that comes to the mind is ‘an apple a day keeps the doctor away’. What is basically meant is the fact that an apple has so many health benefits that if a person takes it every day religiously, they would not suffer from any disease or would not have to go to a doctor. What this proverb basically points at is the fact that the immune system is markedly improved in consuming apples.
This is mainly substantiated by the presence of phytochemicals and antioxidants which not only boost the immune system but also help you prevent diseases like diabetes, heart diseases, respiratory problems, and cancer. However, there has been a recent increase in one of the reports related to apples as such. It is one of the most adulterated food items as well. Therefore, don’t go just by the shine of it, chances are high that you will be consuming only pesticides in more quantity.
No.#16: Pears
Pears are undoubtedly one of the most liked fruits in the world due to it’s a tangy and sweet taste. It is also rich in different types of antioxidants and vitamins. The real trick is to consume the skin of it as well as it is high in nutrition value.
The antioxidants that are commonly found here are flavanols and carotenoids. It also provides protection from the harmful UV rays of the Sun. The fiber content ensures that the gut is healthy and cleared at all times which facilitates its movement better.
No.#17: Cranberries
Who doesn’t love these tiny red fruits called cranberries? The mistake though is to convert it into a juice. You should look to consume it in the most natural form and your body will be washed with an adequate amount of antioxidants and anti-inflammatory agents. The two most important nutrients in it are Vitamin C and antioxidants.
There have been recent studies that indicate that cranberries can improve the health of the urinary tract but its role in providing proper immunity can also not be overlooked. The cardiovascular benefits of it also ensure that it falls into the superfood category.
No.#18: Green Beans
Add one more to the list of important green vegetables and the nutrient content of it will simply blow away your mind. A handful of green beans can more than compensate for the requirement of Vitamin K in the body which is extremely helpful for the immune system and the maintenance of the strength of the skeletal structure of the body.
Another important constituent is Vitamin A which is again multi-functional and provides a lot of immunity-related support to the body.
No.#19: Pumpkin
Pumpkins are not an absolute necessity for Halloween only but for your general health as well. The number of nutritional components in it makes it a necessity in this list. The potassium present in it is good for the kidneys and heart and Vitamin A has its own benefits for the eyes and the immune system of the body.
It is also rich in beta-carotene which is another component with a lot of antioxidant potentials. It can consume free radicals and increase the life of potent cells which makes them survive for long. Thus, it plays quite an important role in boosting the immune system of the body.
No.#20: Pineapple
Have you ever sucked on a sweet pineapple in the summer and marvelled at the small happiness in life? It seems like you were boosting the immunity of your body in the process as well. One of the most important constituents of pineapple is bromelain. Even though primarily it is for dealing with sinus problems and is a part of a number of medical supplements, it can also be used to remove the cytokines which are the inflammatory cells that are present in the body.
Thus, it can be used to reduce inflammatory responses. Even though it does not belong to the group of citrus fruits, the Vitamin C content in it is definitely comparable. This is the reason it is considered to be an as potent immunity booster just as the citruses.
No.#21: Beetroot
High levels of cholesterol are a problem that is faced by many people around the world. Consuming food that has the ability to reduce the same will surely have a lot of takers, especially when it is as tasty as beets. The main constituent of beetroot which is responsible for this is betaine. It is also helpful in the reduction of inflammation of the body and is known to be beneficial for the health of the liver as well as the kidneys.
The benefits it has on the heart is also commendable. This is mainly due to the presence of homocysteine which does not allow any buildup in the blood vessels and prevents any fatal heart disease as such. If you are a fan of salads, ensure that you throw in some beetroot into the garnishing, for taste as well as for the esthetic looks of it.
No.#22: Squash
The most famous version of squash is the butternut squat which is readily available in most of the markets. Many people confuse it to being a vegetable though, even though it is a fruit. Irrespective of what form of food it is, it has one of the highest content of beta-carotene.
Vitamin C is another component that is present in plenty in it. Both of these components play a very important role in boosting the immune system of the body. The antioxidant property of Vitamin C has been spoken about before in detail.
The ability to neutralize free radicals is considered as a major weapon in the fight against pathogens as all the important cells remain viable in the process. Therefore, get your hands on some butternut squash and be healthy for longer periods of time.
No.#23: Leek
If you look at the various physiology related to blood, one vitamin that will keep popping its head out frequently is Vitamin K. Leek is a very good source of Vitamin K and ensures that all the clotting mechanisms are properly functioning at all times. Since these clots are plugs which deny them entry to other pathogens, who otherwise might get an easy pass to the inside, their importance in immunity cannot be undermined at any cost.
The other important functions of Vitamin K like the strengthening of the bones and the reduction of inflammatory processes, especially internal ones, are of equal importance. An integral part of the immune system is definitely the different types of cells. Leek ensures that the integrity of these cells is maintained at all times and they can be more efficient in their job of providing the needed immunity to the body.
No.#24: Carrots
Is munching on a good carrot a good time pass for you? Continue doing so as you are doing yourself a world of good in the process. You must have heard that carrots are very good for your eyes. It is undoubtedly because of the high content of Vitamin A in it which is not only beneficial to the eyes but has enough potential to make the immune system of the body better as well.
Add the anti-carcinogenic effect of it and you have a complete winner. Antioxidants, Vitamin C, fibers, you name it and a carrot has it. Moreover, eating carrots is a mechanical process and it has the ability to remove the plaque and debris from the teeth. Thus, it is a boon to the oral cavity as well.
No.#25: Blackberries
The last in the list is definitely not one of the most popular superfoods but it is only due to the fact that it is not easily available in the market. If it actually did, the health benefits of it are so many that everyone would be recommended to have it daily. Even if you are planning to eat something that does not have a lot of calories but loads you up on the fibre content, blackberries are a very good option.
The presence of antioxidants that remove the harmful free radicals and other substances like flavonols and polyphenols adds to its immunity-boosting capabilities. One very important constituent of blackberries is ellagic acid, which has the ability to prevent and fight against cancer. It is worthy to be noted again that you should always consume blackberries in their raw form instead of their juice to get the maximum benefits out of it.
Verdict
It must have become clear by now that the immune system is one of the most important systems of the body and is instrumental for its health and proper functioning. Therefore, it is only logical that you do whatever you can to help your immunity however much possible. Eating the right superfoods is a step in the right direction. If you want a list to refer to, you have got one above. Make use of it and keep yourself healthy and disease-free at all times.
Sophia is a nutrition expert for the last five years. Her main concern is to help busy people plan their meals as per their nutritional requirements. Hence, her one-to-one consultation idea is an excellent strategy. She plans to conduct cooking workshops where people can learn how to cook healthy meals for themselves.