7 Foods to Boost Your Immune System Naturally

Did you know your immune system is your body's defence against illness, and what you eat plays a big role in how strong your defence is?

Before the invention of medicines and surgical techniques, the only thing people could rely on for health was food. It kept them strong, nourished and healthy enough to live for up to one century.

Not much has changed now. No matter how many things we consume or how many surgeries we do, nutrition is still at the forefront of our health. What we consume determines how strong or how weak we will be.

That is why building a strong immune system is important. With the right diet and action plans, building a healthy defence system that is tough to crack will be easy.

In this article, you will discover the seven most powerful foods that can naturally boost the immune system and help to fight against diseases.

What is the Immune System?

The immune system is a part of your body that defends itself from infections. It is made up of a complex system of white blood cells and platelets, as well as tissues and organs. These components all work hand in hand to identify when something foreign e.g flu enters your body. The immune system then starts a response that attacks the flu and helps you heal.

When your immune system is strong, it is easy to fight off infections and stay fit but when there is a compromise and your body isn't as healthy, you are more likely to be attacked and fall sick.

Luckily, science has figured out certain foods that can help your body with the nutrients it needs to build a strong immune system, and we will be looking at 7 of these “superfoods.”

1. Citrus Fruits:

Ever wondered why your parents always gave you oranges when you had a cold?

That's because citrus fruits such as oranges are packed with Vitamin C, which boosts white blood cell production and helps to fight against diseases - especially respiratory infections.

Fruits like oranges, lemons, and grape are all antioxidants which mean they naturally boost the immune system, ward off infections, and help your skin regenerate new cells which leave you looking young and well nourished. They are also very high in water content, which is good for gut health.

You can incorporate citrus fruits into your diet as after-meal snacks, or even add it to smoothies, water and salads.

2. Garlic:

This popular spice contains allicin, a natural product which has antimicrobial properties and protects against infections. It is little wonder why most people enjoy putting garlic into every food they cook. Garlic improves the body's immune response, and make it hard to develop infections.

Garlic can be eaten raw, but it is better used in cooking soups, stews, stir-fries or sauce dips to keep it fresh and enhance the maximum benefits.

3. Ginger:

Just like citrus fruits, ginger has antioxidant properties which help the body to ward off infections. This spice also contains anti-inflammatory properties, making it beneficial for sore throats, joint pains and colds.

Like garlic, it is usually used to season teas, soups, stews and even fried meat. In most cases, ginger and garlic are used together and while they give off a very spicy scent, their combined actions in the body cannot be overemphasized.

Fun fact: There are some herbal cough syrups which contain ginger and lemon, and they have been reported to be as effective as the high-cost pharmaceutical formulations.

So, why not have a glass of ginger tea today?

4. Yoghurt:

Both the sweetened and unsweetened versions contain healthy doses of probiotics that can improve gut health and help in hormonal imbalance. Probiotics are beneficial bacteria that are also very important for immunity boost, as they aid in digestion, bloating, and rid your colon of unwanted bacterial organisms.

Adults, especially women, are advised to take probiotic supplements everyday so incorporating yoghurt into your diet everyday is a brilliant idea.

The best results are usually gotten from the unsweetened variations, which can be added to smoothies or paired with fruits and nuts.

5. Spinach:

A major example of a leafy green, this plant based food is high in vitamin C, antioxidants and beta-carotene. These constituents help to boost the immune system, fight off infection, and leave the body feeling relaxed.

Spinach also contains iron, which supports the formation of red blood cells and aids proper oxygen flow in the body. This means a healthy consumption of the plant will boost both your red blood cells and white blood cells. 2-in-1 benefits, right?

Generally, most green vegetables have these features which is why I advice people to incorporate plant-based meals in their diet.

To get the best results out of spinach, add it to smoothies, omelets, salads, and even as a dressing in whole meals.

6. Almonds: 

These nuts are a reliable source of Vitamin E, which is also an antioxidant and is essential for immune function. Aside from that, vitamin E plays a role in hormone balancing and is also one of the top natural nutrients for skin, hair and nails. They also contain magnesium and fiber, which help to relax the mood and support colon health.

Combine that with the fact that almonds are sweet and always ready to consume, this natural food is a treasure trove. It is mostly used as healthy snacks for before or after meal consumption, but it can be added to smoothies and yoghurt for better benefits.

Almond oil is also one of the healthy oils available for cooking, so if you can incorporate both the nuts and the oil into your diet, you should have no issues.

7. Turmeric:

This is another great spice that is packed with curcumin, which is a powerful anti-inflammatory compound. Most medications, especially those used for arthritis and joint pain, contain curcumin as a major ingredient. This alone shows how powerful and beneficial it is to the body.

Turmeric is even made as a drug supplement and is available to everyone because of its immune defence properties.

Just like garlic and ginger, turmeric can be used as a spice for soups and smoothies. It is also used in teas, and mixed into curries for added benefits.

Fun fact: Turmeric is widely used by women all over the world to improve skin appearance and treat dull, frisky hair.

Conclusion

Most of these immune boosting foods are high in vitamin C and E, which are essential vitamins to support the immune system and ward off infections.

And the best part about them is that they are readily available in local markets and shopping malls. Also, a good amount of these immune boosting foods are already components of the meals we eat daily but we need to be more intentional.

So, it is important to take good care of your system by incorporating these natural immune boosters into your dietary plans. Endeavour to make at least two meals per week that contain most of these foods, and don't forget to mix and match them.

Your body will thank you!

Which of these foods do you already eat regularly? Let me know in the comments.