You need a strong, healthy immune system for the overall health and wellbeing of your body. The immune system’s role is to act as your body’s defines mechanism, preventing bugs, viruses, and anything else that may do your body harm from getting in and causing sickness. Whilst there are many things you must attend to in order to have an immune system which is a force to be reckoned with, such as having enough sleep and exercise, along with low stress levels; nutrition is also a key aspect.

Nutrient rich foods in your diet are extremely important in supplying your body with vitamins, minerals, antioxidants and the many other essential things the immune system needs in order to be boosted naturally. The foods listed below are brilliant additions to your diet and you are guaranteed to find a food you enjoy eating. Consuming a list of foods that boost immunity will improve and boost your energy levels, strength, and health, and enhance your body to its full potential.

Citrus fruits

The most essential food group to include within your diet to help boost the immune system are citrus fruits. They contain massive levels of vitamin C which are an essential nutrient for health, as white blood cells that fight the bodies’ disease and illness will increase.

• Oranges
• Lemons
• Grapefruits
• Limes
• Tangerines

The benefits of these fruits may not seem quite noticeable at first, however, after regular consumption, cold symptoms may be decreased and the overall immune system will be strengthened.

Garlic

Garlic is also another food that has been widely recognized throughout history for its amazing health benefits. Within the garlic bulb lie sulphuric compounds which are also present in nutrients, such as allicin, which will enhance the immune system with the ability to fight off diseases and illnesses naturally.

The antibiotic and anti-viral properties of garlic will also be beneficial in fighting illness in the body. Sprinkle in 2-3 cloves of raw garlic in to a salad, soup, curry, or any other meal if you wish for increased benefits for the immune system.

Ginger

Ginger is another powerful food that has immense health benefits, and particularly benefits the immune system as it contains high levels of antioxidants which will defend against the bodies disease. Ginger contains a mild inflammatory effect which will aid the lowering of sore throat symptoms, illness, inflammation and sickness, yet it will help build an extremely healthy immune system.

Consume by drinking in hot water with either a lemon and/or honey, or by incorporating it in to your meals for ultimate benefits for the immune system.

Yogurt

The protein found in yogurt benefits our bodies by providing us with healthy bacteria. Probiotics which are found in yogurt are very beneficial for the bodies digestive system, and the digestive system and the immune system are directly linked. If you improve your digestive system, your immune system will subsequently improve.

When purchasing yogurt, make sure that you do not buy yogurt that does not have live and active cultures present as if this is the case you will receive no benefits at all from your yogurt. Yogurt also consists of calcium, protein, and vitamin D.

Spinach

Vital vitamins needed to boost your immune system are found in spinach, which is also rich in antioxidants and iron, vital components needed in order to fight infection within the body and to defend it against any illnesses or diseases.

Steam for minimal time to ensure the vitamin contents of the food are effectively absorbed in to the body.

Almonds

Almonds are also an essential source of vitamin E and are classed as a vitamin to help boost the immune system as they are seen to be an antioxidant, and therefore work to protect the bodies cells from damage.

A single handful of almonds will also supply the body with protein, fats and a number of other beneficial dietary elements which aid in overall health, in many ways.

Turmeric

Urmeric is another spice which would work tremendously as a great immune system booster; not just for being a healthy food to consume it contains brilliant anti-inflammatory properties and consists of high levels of antioxidants.

It may be that the immune system is improved using turmeric while the level of inflammation within the body may decrease. Consume in soups or curries, or in hot water with any desired ingredients.

Green tea

The array of antioxidants found in green tea, (namely flavonoids and catechins), are known for the benefits to the immune system, in addition to having specific amino acids which help the body create cells to combat infection within the body.

Regular consumption can also speed up the body’s metabolism, however the primary health benefits are for the immune system.

Berries

Berries are of very high nutritional value due to containing a large quantity of antioxidants, the reason being the prevention of disease is enhanced within the body, along with the decrease of body inflammation. They also consist of Vitamin C which are vital for immunity and good for skin health.

Broccoli

Broccoli is also seen as being one of the healthiest foods on the planet because it is full of vitamins A, C and E, while also containing substantial levels of fiber essential for an immune system boost. Light steaming of the vegetable will give the body maximum benefit of the vitamin contents, however if not then nothing significant will be lost from steam cooking at all.

Sunflower seeds

The immune system can benefit a massive amount from the inclusion of sunflower seeds within the diet, as they are extremely high in selenium, an immune boosting nutrient which may protect from disease and illness developing in the future. These can also be eaten raw in to food like smoothie’s and meals or simply as a snack alone.

Papaya

The vital vitamin content along with the useful digestion improving enzymes within the food can also improve and aid the immune system greatly. It also contains minerals like potassium and magnesium to work with the immune system in supporting the entire body.

Importance of a balanced diet

The benefits of all the foods above should not be dismissed at all; however it should be known that eating alone will not guarantee to prevent all diseases and illnesses, having a nutritious diet daily which consists of fruits, vegetables, grains, proteins and fats in order to maintain a strong immune system is highly important. Drinking adequate water, having a sound level of sleep and keeping stress at bay also work closely together in building an immune system of which is able to overcome various issues.

Food which negatively effect your immune system

It is important that when trying to gain an improved immune system, you cut the following from your diet completely:

• Too much sugar
• Junk food
• Fried foods
• Over-consumption of alcohol
• Sweet beverages

All these elements would raise inflammation levels in your body drastically and reduce immune function.

Conclusion

A strong and healthy immune system originates and completes with the intake of nutritional food and maintaining a high standard of health; by having foods high in vitamins, minerals, antioxidants, and probiotics, your immune system will thank you by enhancing your overall health and boosting the immune system to keep the body free from illness at all times. Enjoy adding food items such as citrus fruits, berries, spinach, yogurt, and green tea into your diet, as these will only contribute to increasing your health, and adding general lifestyle habits to your life will enable your immune system to continuously thank you.