۹ foods to boost the immune system

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۹ foods to boost the immune system

۹ Foods to boost the immune system 

A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:

Green tea

Coffee has some antioxidants. But high acid levels of coffee may prevent the absorption of calcium, magnesium, and potassium from food. It may also dehydrate the body. Green tea is a healthier alternative. Green tea contains disease-fighting polyphenols and flavonoids which are effective antioxidants that identify cell-damaging free radicals and destroy them. Therefore, drinking green tea is a great way to increase immunity.

Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.

Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

Red bell pepper

Red sweet peppers are good for your immune system because they’re high in both vitamins C and A. They also offer vitamin E. 

Oily fish

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

According to a ۲۰۱۴ report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants,including:

flavonoids

carotenoids

vitamin C

vitamin E

Vitamins C and E can help support the immune system.

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

Ginger

People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

Garlic

Share on PinterestGarlic may help to prevent colds.

Garlic is a common home remedy for the prevention of colds and other illness.

One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.

Almonds

Almonds are easy to find in any grocery store. They’re perfect as a healthy snack and can be added to salads and yogurt. Almonds are high in vitamin E that acts as an antioxidant in your body and helps immune system function.

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