There are several ways to boost your immune system’s health. For starters, eat foods rich in vitamin C and Omega-3 fatty acids. These are water-soluble vitamins that generally support immune health. Eating foods that contain omega-3 fatty acids may also support healthy cardiovascular and cognitive functions. And some ingredients are rich in antioxidants and other health-promoting compounds. Eating foods rich in these nutrients may be a simple way to boost your immune system, and you’ll get a variety of essential nutrients that you need.
Vitamin C
The immune system needs vitamin C to mount and sustain a robust response against pathogens, a process called phagocytosis. It also helps to regulate gene expression to support the development of B-cells and T-cells. However, vitamin C is not a sufficient replacement for dietary sources of vitamin C. Here are a few foods rich in vitamin C:
Fermented foods
Fermented foods contain a plethora of probiotics, or living microorganisms. Some studies suggest that fermented foods may combat the signs of chronic inflammation in the body. Researchers at Stanford University have found that eating fermented foods may improve your immune system. Here are some benefits of eating fermented foods:
Chicken soup
You may be wondering how chicken soup supports immune system health. It is packed with nutrients and antioxidants that help the body fight infections. Chicken soup contains Vitamin A and B-Vitamins, which support the nervous system and increase red blood cell production. Lemon also contains Vitamin C and is a powerful antioxidant. And ginger has anti-inflammatory and anti-histamine properties. And, it’s great for your digestive system!
Red bell peppers
If you’re looking for ways to boost your immune system, red bell peppers may be the answer. These vegetables contain quercetin, a natural color pigment that acts as a powerful antioxidant in the body. It has been linked to a variety of health benefits, including improved wound healing and enhanced immune system function. It has also been linked to reduced risk of heart disease and lower blood pressure. A 2010 study published in the British Journal of Pharmacology found that red bell peppers can lower blood pressure by 23%!
Broccoli
Eating a daily serving of broccoli can boost your immune system. This nutritious vegetable contains a wide array of nutrients including high levels of vitamin C and beta-carotene. Broccoli is also an excellent source of potassium, magnesium, zinc, iron, and a variety of B vitamins. These vitamins and minerals are vital to maintaining a healthy immune system. Moreover, broccoli is rich in glutathione, the body’s master antioxidant.
Olive oil
Olive oil has powerful antioxidant and anti-inflammatory properties and may help improve a wide range of health issues. It contains polyphenols, a type of naturally occurring bioactive compound that is beneficial to our health. Polyphenols combat oxidative stress, which damages proteins, lipids, and DNA and contributes to diseases like heart disease and cancer. Olive oil contains hydroxytyrosol and oleocanthal, two other nutrients with important benefits for our bodies.
