A road to fitness journey involves a lot of hard work and maintenance. The first and foremost thing is to consume foods that help strengthen your body’s defence as a healthy immune system is most important for our overall body and well-being. Our body’s immune system acts as a defence mechanism that protects our body from pathogens like bacteria, viruses and other harmful things which can lead us to multiple diseases. Intaking foods rich in vitamins, minerals and other antioxidants helps build and enhance the immune system’s function.
Foods such as fruits, vegetables, grains, proteins, nuts and seeds are highly nutritious and beneficial for our body and help build a strong immune system. Intake of such a high variety of nutrient-dense foods in your diet helps boost your immune system while reducing the risk of infection and also promotes faster recovery from diseases. Also, a well-maintained diet helps the body handle stress much better and maintain balanced mental health as well. We have listed seven highly beneficial foods that help strengthen your body’s defence. Take a look!
7 Food items that help strengthen your immune system
1. Peanut butter
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Peanut butter helps boost the immune system in many ways and regular consumption of butter is highly beneficial.
• Peanut butter is a very good source of protein, which is important for building and repairing body tissues, especially those that are involved in immune system function.
• Peanut butter is enriched with vitamins and minerals such as vitamin E, magnesium and potassium which are very important for supporting our immune system.
• Peanut butter also contains antioxidants that help neutralise free radicals from our body and reduce stress and anxiety supporting the immune system.
• It contains some very healthy fats that contribute to the overall well-being of our body and build a healthy immune system.
• Last but not least, peanut butter is a great source of energy that helps maintain healthy energy levels for day-to-day activities.
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2. Leafy greens
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Leafy greens are a very important factor in our diet. They are not only beneficial for our physical growth but also our mental and overall growth.
• Leafy greens such as spinach, kale and others are packed with important vitamins and minerals like vitamins C, A and K as they play a vital role in boosting the immune system.
• The leafy greens are also rich in antioxidants like beta-carotene and other antioxidants that help normalise free radicals and protect the cells from stress, boosting the immune system.
• The nutrients found in leafy greens support the production and function of the immune cells that are important for fighting off serious infections.
3. Nuts & seeds
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Nuts and seeds are packed with essential nutrients like vitamins and minerals that help build the immune system.
• Many nuts and seeds contain antioxidants that help balance free radicals supporting the immune system.
• Several nuts are enriched with vitamins and minerals like vitamin E, B6, magnesium and healthy fats that support the immune system.
• Another thing which is very important for the immune system, is nuts and seeds like pumpkin, cashews and others are an excellent source of zinc.
• Many nuts and seeds are enriched with omega-3 fatty acids and have anti-inflammatory properties that help the immune system.
• They are also rich in proteins that are very crucial for the proper functioning and production of the immune system.
4. Citrus Fruits
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Citrus fruits are known for immune-system-boosting properties as they are high in vitamins and minerals.
• Citrus fruits like lemons, oranges and grapefruits are enriched with vitamin C, which is highly important for the immune system
• These vitamins work as powerful antioxidants that help the immune system by protecting cells from damage and aiding in the white blood cells.
• Citrus fruit contributes to collagen growth which is essential for maintaining healthy skin and organs which support the body’s defence mechanism.
• The vitamins present in the citrus fruit enhance and absorb the non-heme iron adding to the production of the overall immune system.
5. Yoghurt
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Yoghurt can help boost the immune system in many ways because of its nutrient content and good bacteria.
• Yoghurt contains beneficial bacteria that can support the immune system and promote good gut health.
• The probiotics present in the yoghurt keep a healthy gut environment and are needed for proper immune function as it is important for the immune system.
• The probiotics also stimulate the production of immune cells like T cells, and B cells which play a key role in fighting infections and diseases.
• The yoghurt also contains anti-inflammatory properties that may reduce inflammation in the body and support the overall immune system.
6. Berries
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Berries are packed with extra nutrients and antioxidants which can be beneficial for boosting the immune system.
• Berries such as blueberries, cranberries, strawberries and others are excellent sources of vitamin C which supports the immune function and makes it healthy.
• They are also enriched with powerful antioxidants like flavonoids, that help the body to neutralise free radicals and promote a good immune system.
• Regular consumption of berries can help reduce the risk of chronic diseases like diabetes, sugar and heart disease.
• Some berries are also known for their antiviral properties that may help prevent viral infections and viral fever.
7. Poultry
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Poultry such as chicken and eggs can contribute to boosting the immune system to a great level.
• Poultry products like egg and chicken are very high in protein which is very much needed for the body to function properly.
• They also contain zinc and minerals which play a crucial role in supporting the activity of immune cells and making them healthy.
• Chicken contains collagen as a type of protein which not only helps our body but also makes our skin healthy.
Social and lead images credits: Dharma Productions, Instagram/aliaabhatt
