List of 10 immunity booster foods to fight viral infections

Your immune system needs all the support it can get. Maintaining a strong immune system is a good thing even when you are not fighting any viral infection or disease. You can boost your immune system by immunity booster meals in addition to engaging in well-researched. Healthy behaviors like getting enough sleep, prioritizing exercise, forming connections with others and your community, and employing stress-relieving techniques. Let’s check out the list of such immunity-boosting1 foods.

Top 10 immunity boosters foods

1. Citrus Fruits & Greens for Vitamin C

White blood cell production supposes to increase by eating foods strong in vitamin C, such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit, which are essential for battling illness.

2. Root vegetables and greens for beta-carotene

Vitamin A, an anti-inflammatory vitamin that helps your antibodies react to poisons like viruses, creates when beta-carotene convert into vitamin A. Beta-carotene is abundant in foods including carrots, spinach, kale, apricots, sweet potatoes, squash, and cantaloupe. Because vitamin A is a fat-soluble vitamin, eating foods high in healthy fats will help your body absorb it. Carrots and traditional hummus or a spinach salad with avocado or olive oil as the dressing would both be excellent immune-boosting combinations.

3. Vitamin E: Nuts, seeds, and leafy greens

Vitamin E, a fat-soluble vitamin, is essential for controlling and bolstering immune system performance. Among the foods high in vitamin E include spinach, avocado, nuts, and seeds.

4. Green tea for antioxidants

Antioxidants included in green tea have been shown to improve immune system performance. Additionally, it contains amino acids that may assist your T-cells to produce germ-fighting substances that lessen body inflammation and support the body’s ability to fight infection. Green tea comes as matcha powder, boiling tea, or cold tea.

5. Vitamin D: Sunlight, Fish, and Eggs

Immune system health and immune response regulation are both aided by vitamin D. Salmon, canned tuna, egg yolks, and mushrooms are all sources of vitamin D. In addition, your body can produce vitamin D with just 13 to 15 minutes of exposure to sunlight three times a week.

6. Gut health, immunity, and probiotics

Live cultures, commonly referred to as probiotics, are found in foods including yogurt, kombucha, sauerkraut, kimchi, pickles, tempeh (fermented soy beans). Some ome varieties of cheese. These cultures

suppose to help boost the immune system’s ability to fight off illness. Probiotics may serve one of the most crucial roles for immunity because the microbiome, or “good bacteria,” in your digestive system controls how other nutrients and bad bacteria are handled in your body. The microbiome serves as an additional defense against dangerous bacteria and fungus while also assisting you in processing the nutrients discussed in the remaining sections of this article.

7.Garlic for T-Cell Booster

Garlic includes components that stimulate cells necessary for combating disease and aid in the regulation of the immune system, among other methods, to assist the immune system fight viruses. It can help your body create less stress hormones and increase the number of virus-fighting T cells, both of which can help boost immunity.

8. Lymphatic System Boost & Red Blood Cells with Vitamin B-6

In addition to assisting in the maintenance of the lymphatic system, vitamin B-6 is crucial for the production of new, healthy red blood cells. The following foods are excellent sources of vitamin B-6: chicken, turkey, cold-water fish (salmon and tuna), chickpeas (classic hummus), bananas, fortified morning cereal, and nutritional yeast.

9. Water for Hydration & Immunity

Water helps produce lymph which carries white blood cells and other immune system cells through the body. There are many foods with high water content such as cucumbers, watermelon, and celery. If you have a hard time drinking plain water, try a cup of green tea with lemon. Or watermelon, cucumber or mint-infused water for an immune system powerhouse beverage. Think of proper hydration as a way to make it easier for immune-boosting nutrients. To get to where they need to go (cells) in your body.

10.   Zinc – Shellfish, Poultry, and Beans

Immune system cells need zinc to function as they intend. Zinc is a mineral that our body does not store or produce. While oysters have the highest food content of zinc, there are several other options such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans. Zinc is also found in fortified cereals and some bread, but the best absorption comes from animal-based foods.

Final words

When it comes to combating disease, your immune system is your first line of defense. So take all reasonable precautions to keep it healthy. In addition to eating immunity booster foods, make sure you get enough sleep, engage in regular exercise, and stay hydrated to ensure you give your body the best chance to fight off any infections that may arise.