Foods that Build Immunity

In light of the COVID-19 epidemic, concerns have been raised concerning the body's capacity to combat diseases. Naturally, the immune system responds to infections by triggering a cascade of internal mechanisms that help the body get rid of the invader.

Table of Contents

• Immunity definition
• How the Immune System Works
• 1. Almonds as Immune Booster Foods
• 2. Broccoli as Immune Booster Foods
• 3. Citrus fruit as Immune Booster Foods
• 4. Elderberry as Immune Booster Foods
• 5. Garlic as Immune Booster Foods
• 6. Ginger as Immune Booster Foods
• 7. Green Tea as Immune Booster Foods
• 8. Kiwi as Immune Booster Foods
• 9. Mushrooms as Immune Booster Foods
• 10. Papaya as Immune Booster Foods
• 11. Pomegranate and pomegranate juice as Immune Booster Foods
• 12. Red bell peppers as Immune Booster Foods
• 13. Spinach as Immune Booster Foods
• 14. Turmeric as Immune Booster Foods
• 15. Yogurt as Immune Booster Foods
• Conclusion

Immunity definition

The major mechanism for protecting the body from infections is immunity, but occasionally the body may not be able to trigger sufficient immune responses to get rid of diseases. In order to protect the body from seasonal diseases including instances of the flu and viral infections, cancer, arthritis, and allergies, it is crucial to ingest immune-boosting foods.

When a cold or flu season is in full swing, it might be puzzling as to why some people do not contract the illness while being in close proximity to those who do. After all, the flu and cold are communicated by airborne droplets. Yes, it is because some people's immune systems are stronger than others'. What causes this to occur? Keep in mind that the immune system serves as the body's first line of defence against invading antigens. Having a robust immune system thereby reduces the risk of catching some diseases, but not all of them.

However, someone with a weaker immune system, such as someone with a lifestyle problem like diabetes or hypertension, someone who suffers from an immune deficiency disease like HIV/AIDS, someone who is immuno-suppressed like someone using medicine, etc., may benefit from improving their diet. It is crucial to promote and give immune-boosting meals to those who have suppressed or weakened immune systems so they can be better prepared to respond to foreign substances.

How the Immune System Works

The immune system is the body's built-in defence mechanism against foreign substances known as antigens. It is composed of a variety of cells, tissues, and organs. These alien substances, which cause infections in the body and make one feel or become ill, include bacteria, viruses, fungus, and parasites.

These foreign bodies are found in a wide range of environments so they can be acquired and transmitted in several other ways. An immune system that can defend itself against these antigens is a sign of a healthy body. White blood cells, which are crucial in the production of immune cells for bodily defence, are produced by the body spontaneously. Additionally, the body creates proteins and chemicals that can fight off and get rid of the antigens. Before the antigens may multiply and spread, the body's defence system locates and destroys them.

The immune system reacts quickly by manufacturing the particular responders against the antigen in significant numbers, depending on the load of the antigen. The immune system's capacity to identify millions of antigens and produce particular immune molecules to fight the antigens is advantageous to its efficacy.

In addition to its capacity to savagely combat the millions of antigens, it is crucial to strengthen immunity. Immunity boosting involves ingesting or consuming specific foods that have additional health advantages for the body. It's crucial to consume the proper meals in the right amounts to strengthen immunity.

Vitamin C-rich foods have been found to be powerful immune boosters, especially for the flu and the common cold.

Some of the meals that strengthen immunity and have several health advantages for the body include:

1. Almonds as Immune Booster Foods

Dry fruits such as almonds are frequently taken to ward off and prevent colds. Despite their little size, they are packed with nutrients that are good for the body, including whole body pulp that is composed of vitamins, minerals, and healthy fats.

A few advantages of almonds are:

• Bringing down blood pressure
• regulate blood sugar
• control the amount of cholesterol
• Elevate anaemia, respiratory issues, and constipation.
• Additionally, they support nail vigour, dental health, and hair development and repair.
• They have Vitamin E and C which are great immune boosters
• A nut contains 5 grams of carbohydrates which maintain a low-carb level in the diet.
• It has a high concentration of anti-inflammatory, immune-stimulating, and anti-hepatotoxic antioxidants that control free radicals and prevent infections.
• Almonds facilitate the passage of food through the colon, reducing buildup and maybe colon cancer in the process.
• Together with magnesium, vitamin E is a powerful antioxidant that lowers the risk of heart disease and helps avoid heart attacks.
• Almond oil is a nutritional component that promotes excellent health and proper nervous system operation. It is a dried fruit that includes the nutrients riboflavin and L-carnitine that have been linked to improved brain function. They are advised for kids in order to support brain growth. They lessen the dangers of Alzheimer's illness as well.
• Bone growth and strength have been associated with vitamins, minerals, and phosphorus.
• Almond oil is used topically to the skin to enhance look and fight the effects of ageing.

Almonds can be eaten in a variety of ways, such as making almond milk, a more nutritious alternative to milk, topping yoghurt or muesli, grinding the nuts into powder to make almond butter by adding salt, sprinkling almond powder on salads and vegetables and using it as a garnish on dishes and pizza.

2. Broccoli as Immune Booster Foods

• This vegetable is high in fibre, vitamins, and minerals.
• They are among the healthiest vegetables since they include vitamins A, C, and E as well as a number of antioxidants.
• Eat broccoli raw or briefly boil it to ensure that you get all of its benefits.

3. Citrus fruit as Immune Booster Foods

• This is a vitamin C food that mainly helped in treating flu and colds.
• They strengthen the immune system by boosting the production of white blood cells, which are crucial for defending against and combating diseases in the body.
• Lemons, oranges, limes, grapefruits, tangerines, and clementines are some of these fruits.
• Citrus fruits should be consumed regularly to maintainably enhance immunity, as the body cannot synthesise vitamin C on its own.
• They can be consumed whole or they can be squeezed into the meal while eating.

4. Elderberry as Immune Booster Foods

• This particular bush tree's berries and blossoms have long been researched and recognised for its potential health advantages. Scientifically, it is referred to as Sambucus nigra.
• Wine, lozenges, syrups, jams, and culinary dyes have all been produced with it.
• The antibacterial, antiviral, anticancer, and anti-inflammatory effects of elderberry extracts have been demonstrated.
• It contains many flavonoids.
• Syrups that are used as treatments for the flu, the cold, and bacterial sinus infections contain elderberries as an ingredient. It lessens the mucus membrane's swelling.
• Being a plant that aids in the treatment of the flu, it could be useful in boosting the body's defences against COVID-19.
• They act as a laxative.
• They also help diabetic people with their blood sugar levels.
• Generally, elderberries stimulate the immune system to produce immune elements that protect the body from foreign agents.

Elderberries have been used to manage conditions such as;

• Headache
• Fever
• Constipation
• Upper and lower respiratory infections
• Joint and muscle pain
• kidney conditions
• epilepsy
• Minor skin conditions
• Stress

NOTE: In order to avoid interactions that could be harmful to the body, it is important to check with a doctor or chemist if you are currently taking any medications, including diuretics, laxatives, steroids, chemotherapy, diabetes medications, and theophylline, before taking elderberries.

Pregnant women should see their doctor before taking certain medications in addition to the potential for adverse drug reactions. The ingestion of the berries should be stopped in the event of allergic reactions.

5. Garlic as Immune Booster Foods

• Food is frequently cooked with garlic to give meals a little zing.
• It is the most well-known supplement and is renowned for its capacity to strengthen immunity.
• Garlic has long been used to treat both superficial and systemic illnesses. It possesses antiviral, antifungal, and antibacterial properties.
• The antioxidants included in the garlic bulbs, which also contain free radicals, can help cure disorders including Alzheimer's, cancer, and heart disease. It is well known for its ability to control and lessen cold and flu symptoms.
• Garlic intake has been a staple of the diets of the majority of people, particularly during current COVID-19 outbreak season.
• According to studies, persons who include garlic in their diet experience fewer cold and flu episodes than those who don't or who use over-the-counter drugs.
• Garlic intake does, however, contribute to a shorter duration of flu and cold illnesses.
• Additionally, it has been shown that garlic consumption lowers the incidence of several malignancies, including colorectal, pancreatic, and liver cancers.
• Additionally, it significantly contributes to lowering blood pressure and preventing artery hardening.
• It is also an effective treatment for arthritis-related persistent pain.
• The immune-boosting properties of garlic are due to the presence of high concentrations of sulfur-containing compounds such as allicin.

6. Ginger as Immune Booster Foods

• Especially when someone has a sore throat and/or inflammatory disorders, this root tuber is recognised for its anti-inflammatory impact against the flu and cold.
• It also eases motion sickness.
• Gingerol, which is found in ginger, lowers cholesterol while also assisting in the reduction of chronic pain.
• It contains a number of antioxidants, which are potent anti-inflammatory and immune-stimulating agents. These consequences are made possible by the body's response to an infection, where free radicals trigger oxidative stress in the body. These free radicals interact with the antioxidants that ginger produces to create the anti-inflammatory and immune-stimulating effects.
• The body is defended against arthritis, cancer, neurological diseases, and hypersensitivity thanks to the anti-inflammatory actions.
• Additionally, ginger's antiviral and antibacterial properties have been demonstrated.

Ginger can be eaten in various ways:

• Including grated ginger in hot chocolate or tea
• Cooking pastries like muffins, cupcakes, cookies, etc. can also use grated ginger.
• Meats, fowl, and vegetables may all be cooked and marinated with it.
• It may be mixed with honey and warm or hot water.

7. Green Tea as Immune Booster Foods

• This herbal beverage contains a lot of flavonoids.
• They are organic anti-oxidants, and some of the polyphenols in them have anti-inflammatory characteristics that delay the onset of premature ageing.
• Antioxidants guard against cell deterioration, which can result in chronic disorders.
• Additionally, they contain the ubiquitous antioxidant epigallocatechin gallate (EGCG), which has immune-stimulating characteristics.
• In addition to caffeine, green tea also contains L-theanine, an amino acid that has a relaxing effect while also enhancing memory, mood, and cognitive ability.
• Additionally, L-theanine aids in the development of T cells that fight infection.
• In addition to being an effective defender against neurological diseases like Alzheimer's and Parkinson's, green tea's capacity to combat oxidative stress makes it.
• Managing and maintaining body weight while lowering cholesterol levels is another benefit.
• Because they contain antioxidants, they are fantastic immune enhancers.
• They inhibit the spread of cancer cells by having an anti-angiogenesis function, which lowers the risk of cancer.
• They support bone formation and density, reducing the risk of osteoarthritis and bone degenerative abnormalities.
• They support sugar balance and lower blood sugar in diabetics.
• Additionally, they regulate blood pressure and guard against heart attacks and strokes.
• They shield the skin from UV radiation, slowing down the ageing process.

8. Kiwi as Immune Booster Foods

They include a number of vital elements, including potassium, vitamin K, and C. The other minerals are necessary for sustaining healthy body processes, while vitamin C increases white blood cells to combat infections.

9. Mushrooms as Immune Booster Foods

These fungus are edible and naturally saprophytic, meaning they draw their nutrition from dead, decaying plants and animals. They are descended from the Agaricus family. Only 9-10% of the approximately 144,000 different species of mushrooms are recognised and have had their health benefits investigated. Mushrooms come in a wide variety of sizes, shapes, colours, textures, and other characteristics.

Consuming mushrooms has been shown to have a significant immune-boosting effect, but how?

• When it comes to strengthening the immune system, mushrooms are a great source of vitamin B (riboflavin, folate, thiamin, and niacin), vitamin C, vitamin D, potassium, magnesium, salt, phosphorus, choline, calcium, and selenium.
• The mineral selenium possesses anti-inflammatory, anti-cancer, and antioxidant effects. According to the National Cancer Institute, selenium's usefulness in preventing cancers including lung, prostate, and breast cancer is implied by the fact that it is present in mushrooms.
• Additionally, selenium lowers and protects thyroid disease and heart disease risks. More studies and tests are being conducted, nevertheless, to corroborate these capabilities.
• Studies have shown that the antioxidant choline also lowers the risk of prostate cancer.
• The benefits of mushrooms for enhancing the immune system are widely established. They include a unique amino acid called ergothioneine, a potent antioxidant that protects against free radicals during infections and also strengthens immunity.
• Natural antibiotics found in certain mushrooms prevent some fungal diseases and microbial development. These naturally occurring antibacterial qualities help strengthen immunity by inducing and controlling responses.
• Polysaccharides found in mushrooms are complex carbohydrates that also strengthen the immune system.

The following qualities of mushrooms are also significant:

• By employing its fibre and enzymes to control cholesterol levels, it lowers cholesterol levels.
• They are meals with minimal energy and carbohydrate content, making them perfect for a diabetic person's diet.
• They include significant levels of calcium, avoiding bone abnormalities such osteoporosis and bone deterioration by promoting bone development and strengthening.
• Vitamin D aids in the body's ability to absorb calcium and phosphorus, both of which are vital nutrients.
• The presence of antibacterial compounds that mushrooms naturally generate aids in the healing of wounds and stomach ulcers.
• They include potassium, a naturally occurring vasodilator that lowers blood pressure and lowers the risk of heart attacks and stroke.
• Mushrooms are a rich source of folate, which pregnant women need to improve the health of the foetus.

Despite all these advantages, it is also known that mushrooms can have negative consequences. For instance, some mushrooms, if not carefully selected, can be deadly and cause severe poisoning symptoms, such as nausea, vomiting, cramps, convulsions, coma, and even insanity.  Therefore, stay away from eating coloured or discoloured mushrooms (such as those that are rotting and sporing).

When properly prepared and cooked, mushrooms can be eaten. They go well with pizza, vegetable soups, vegetable burgers, and egg omelettes.

Turkey tail, Maitake, Shiitake, and Tremella mushrooms are a few kind of mushrooms well-known for their role in enhancing the immune system.

10. Papaya as Immune Booster Foods

• This fruit is healthy and contains significant amounts of vitamin C.
• It contains papain, which are digestive enzymes with anti-inflammatory properties.
• Additionally a laxative, papain eases constipation.
• They also have potassium, Vitamin B, and folate which have overall positive health properties.

11. Pomegranate and pomegranate juice as Immune Booster Foods

• Red fruits are produced by this shrub. Its scientific name is Punica granatum. Its benefits have been studied and are still being studied and here, I will cite some of its benefits.
• Pomegranate seeds have a rich red color gained from polyphenols, a potent antioxidant that is at 3 times greater as compared to other fruits even red wine and green tea. Antioxidants assist in removing free radicals that could damage cells and lessen inflammation.
• Pomegranate-derived compounds are actively antimicrobial against Listeria, E. coli, Yersinia, salmonella, shigella, Clostridium, and Staphylococcus aureus. They limit bacterial development in the mouth which may cause periodontal disease, plaques, and gingivitis.
• Additionally, they are antiviral against the herpes and flu viruses.
• They also encourage the development of Lactobacillus and Bifidobacterium, two types of good gut flora that strengthen immunity.
• They are abundant in vitamin C, with one pomegranate fruit having roughly 40% of the daily recommended amount. The vitamin C in pomegranate juice is broken down, adding extra benefits.
• Preliminary studies has demonstrated that pomegranate juice helps to inhibit the formation of prostate cancer cells and minimise the risks of malignancies.
• The antioxidants in the pomegranate juice include antioxidants that slow down the growth of Alzheimer’s and safeguard memory.
• They reduce gut inflammation and improve digestion therefore it is beneficial to people with Crohn’s diseases, ulcerative colitis, and bowel disease. In case of an allergic reaction that causes diarrhea, avoid taking the fruit until the bowel movement stops.
• Pomegranate juice contains flavonols that prevent the inflammatory processes that lead to osteoarthritis and cartilage damage. More research is being done on its function in osteoporosis arthritis and other types of joint inflammation.
• This is a healthy heart fruit which protects the heart and its arteries. Pomegranate juice enhances blood flow and reduces artery hardening, according to a few studies. Additionally, it lessens the buildup of cholesterol in the arteries. But take note that it can impact blood pressure and interact with medications for lowering cholesterol.
• Pomegranate juice decreases systolic blood pressure which supports heart health and reduces blood pressure.
• They are an excellent source of potassium, folate, and vitamin K.
• It is also a memory booster, at least ingestion of 8 ounces of pomegranate juice daily increases learning and memory.
• Additionally, it raises testosterone levels in both men and women and lowers the risk of female infertility.
• It also helps treat diabetes by reducing insulin resistance and bringing down blood sugar levels.
• Pomegranate juice can be drunk by blending the juice, combined with lemon juice, added to fruit salads to provide colour, and used to flavour meat.

12. Red bell peppers as Immune Booster Foods

• This pepper has twice as much vitamin C as citrus fruits.
• They also contain beta-carotene, which is an effective immunological stimulant.
• In addition to strengthening your immune system, red pepper helps to keep your skin and vision in good condition.

13. Spinach as Immune Booster Foods

• This is one of the richest green vegetables, otherwise known as a superfood, noted for its richness in Vitamin A, C, fiber, beta carotenes, Magnesium, calcium, iron and numerous antioxidants which are traits that boost the body’s ability to fight infections.
• It is a dark, leafy vegetable that is good for your skin, hair, and bones.
• It is nutritious when prepared at low to medium heat (lightly), which releases vitamin A and oxalic acid while preserving the nutrients of the vegetables.
• They are also necessary nutrients for mediating DNA repair and cell division activities.

Some advantages of spinach are:

• It has anti-oxidants such alpha-lipoic acid, which reduces glucose levels, improves insulin sensitivity, and guards against oxidative stress brought on by diabetes' side effects.
• In diabetics, alpha-lipoic acid also lessens peripheral neuropathy. With the same advantages, alpha-lipoic acid can be made as an oral supplement.
• It maintains the chlorophyll pigments, whose advantages have been tested in animals, one of which is the blocking/prevention of the carcinogenic impact of heterocyclic amines, when taken raw or mildly cooked.
• The presence of beta-carotenes lowers asthma risk, particularly in children.
• Iron and vitamin K work together to build bone, reducing bone deformities and fractures.
• Spinach has sufficient amounts of roughage (fibre) to avoid constipation.
• Spinach's vitamin A protects the skin from abrasion and acne.
• Additionally, vitamin C aids in the synthesis of collagen, which is vital for the health of the skin, the growth of new hair, and the strengthening of existing hair.
• Iron plays a crucial role in the creation of red blood cells, which helps to keep blood levels stable and ward off anaemia.

Spinach eating in excess might result in potassium buildup, which may harm developing kidneys.
Many different dishes may be made using spinach, including spinach-artichoke dip, creamed spinach, spinach lasagna, garlic sautéed spinach, and pasta shells packed with spinach and cheese.

14. Turmeric as Immune Booster Foods

This component, which is yellow in colour and has a bitter taste that is well-known for having an anti-inflammatory effect, is fairly prevalent.

Both a spice and a medicinal herb, it is utilised. The major usage of the highly nutritious food turmeric is as a supplement. Major advantages for the growth of the body and brain are also present.

• The primary active component of turmeric, curcumin, has potent anti-inflammatory qualities that stop inflammation at the molecular level.
• Additionally, curcumin has been shown to increase brain function and lower the chance of developing brain diseases.
• They are also potent antioxidants that stop free radicals from causing illness and slowing down the ageing process of the skin.
• They include large amounts of curcumin, which helps lessen the muscular damage brought on by exercise.
• It is used to treat the pain brought on by rheumatoid arthritis and osteoarthritis.

15. Yogurt as Immune Booster Foods

• A living, active culture found in healthy yoghurt activates the immune system to help fight illness. It is a dairy product that has been fermented and made from milk with probiotics, sweeteners, or flavours added by bacteria. Lactic acid is created during bacterial fermentation, causing milk proteins to curdle and giving the food a distinctive flavour and texture.
• Since it has been used for hundreds of years, it has been shown to be incredibly nutritive and an excellent immune system booster.
• It is a fantastic source of vitamin D, which controls the immune system and strengthens the body's defences against illness.
• They can be consumed flavoured or unsweetened. The ideal yoghurt is unsweetened, which may be tested by combining it with fruit and honey. Uncolored plain yoghurt has a tangy flavour and is a thick, white liquid.

Benefits of it include:

• They include calcium, a mineral that is crucial for the development of bones and teeth. The amount of calcium in a cup of yoghurt is at least 49%.
• It also contains a lot of B vitamins, including B12 and riboflavin, which may both guard against heart disease and several birth malformations of the neural tube.
• Yoghurt provides 38% phosphorus, 12% magnesium, and 18% potassium per serving. These minerals control the body's metabolism, bone density, and blood pressure.
• Fortified vitamin D lowers the risk of illnesses including heart disease and depression by supporting bone and immune system function.
• Yogurt contains about 200grams of proteins which play a major role in increasing energy metabolism. Due to the fact that they produce more hormones, they also control appetite and postpone hunger.
• Some yoghurts include living bacteria (Bifidobacteria) or probiotics, which significantly help to lessen the gastrointestinal disease known as irritable bowel syndrome (IBS). They lessen bloating as well.
• Probiotics, vitamins, and minerals found in yoghurt are excellent immune system boosters that shield against several diseases.
• Additionally, they include phosphorus and vitamin D, which boost bone density and lower the risk of osteoporosis while speeding up the recovery from bone fractures.
• Additionally, it aids in weight control by boosting hunger and lowering YY and GLP hormone levels. Yoghurt contains a number of qualities that might aid with weight control. Yoghurt consumption is associated with reduced body weight, waist circumference, and fat percentage.
• Because of the low calorie levels, it also lowers the chances of obesity development.

White meat, such as that found in fish, chicken, and shellfish, is another meal that the body may benefit from greatly.

• Vitamin B6 is abundant in white meat and is essential for the growth of new red blood cells.
• The phosphorus, magnesium, vitamin B, and vitamin e found in sunflower seeds used to make cooking oils are all-powerful antioxidants that control and sustain immune systems.
• Avocados and avocado oils include Vitamin E, which helps to build collagen and boosts the immune system. Collagen is necessary for hair and skin repairs.
• High levels of immune-stimulating zinc are found in shellfish, which also include vitamins and minerals that support immune system health.  There are many different kinds of shellfish, such as crabs, clams, lobsters, and mussels.

Conclusion

It is crucial to remember that all of these culinary treatments may be used to manage some diseases, stimulate and maintain the immune system against a variety of infections and diseases, and relieve some signs and symptoms brought on by diseases.

To reduce the risk of infections and disorders, it is recommended to use these supplements on a daily basis. Eat healthily to keep your body safe.