Can foods strengthen the immune system? If this thought has ever crossed your mind, you are not alone. When it comes to preventing infections, we know about exercise. Wash your hands. Disinfect surfaces. Stay home if you are not feeling well. But many of us remain unsure of what to eat to prevent our bodies from getting sick again and again.
It's easy to fall prey to the marketing ploys used by food brands. After all, it's comforting to think that there is a single superfood or supplement out there that can boost immunity and solve all of our health problems. But in reality, it's much more complicated than that.
WHICH FOODS STRENGTHEN THE IMMUNE SYSTEM?
The fruits
Fruits are one of the most nutrient-dense food groups. Packed with vitamins, minerals and many different biologically active compounds, they can provide a great boost to your immune defenses. Each type of fruit has something to offer your health and well-being. To get the most benefit, be sure to include a whole rainbow of plants in your diet.
That being said, some fruits may have stronger immunoprotective properties than others. Citrus fruits, such as oranges, lemons and limes, are a perfect example of foods that can strengthen the immune system. They are widely recognized as one of the best sources of vitamin C, a nutrient that is routinely used to treat viral and bacterial infections. But this is not the only ingredient that makes them so effective. Citrus fruits are also rich in flavonoids, especially hesperidin. Hesperidin is a powerful antioxidant that fights inflammation and respiratory viruses.
vegetable
If you want to strengthen your immune system, one of the best ways is to include more vegetables in your diet. Like fruits, this food group provides a large dose of vitamins, minerals and phytonutrients. They are also an excellent source of fiber and prebiotics – compounds that feed the good bacteria that live in our gut. And keeping our gut health in check will have a beneficial impact on our immune responses. To maximize your chances of staying infection-free, include lots of different types of vegetables in your diet.
Red peppers and chilies are an excellent source of vitamin C, almost on a par with citrus fruits. They also contain an alkaloid called capsaicin. According to a review published in Critical Reviews in Food Science and Nutrition, capsaicin has strong antioxidant and anti-inflammatory properties and as such, has potential clinical value for pain relief, cancer prevention and weight loss.
Cruciferous vegetables, such as broccoli, cabbage, cauliflower and Brussels sprouts, can also contribute to a stronger immune system.
The mushroom
There has been a growing interest in the immune-boosting properties of mushrooms. This food group provides a large amount of selenium and B vitamins, both of which play an important role in our immune health. Additionally, mushrooms contain a number of highly specific immunomodulatory and anticancer proteins, as described in the Journal of Autoimmunity.
Many types of mushrooms are beneficial to our health, but recently attention has been directed especially to shiitake mushrooms. According to the Journal of the American College of Nutrition, regular consumption of shiitake significantly improves the production of white blood cells and antibodies in the body.
Fermented foods
Fermented food and beverages have a long history. They were among the first processed food products consumed by humans – and for many good reasons. The fermentation process improves the shelf life, safety and taste of foods such as yogurt, pickles, sauerkraut or kimchi. It also increases their nutritional properties.
Many fermented foods contain strains of live beneficial bacteria, often referred to as probiotics. Probiotics can stimulate immune system function by increasing the toxicity of natural killer cells, regulating the production of pro-inflammatory cytokines and increasing the number of white blood cells, according to a study in the journal Food Control.
Seafood
When it comes to foods that boost the immune system, seafood may not be the first thing that comes to mind. But this food group has a lot to offer. Oily fish, for example, is a great source of omega-3 fatty acids, melatonin, tryptophan and polyamines. According to a review published in Frontiers in Nutrition, regular consumption of fish can lead to better gut health and a reduced risk of developing inflammatory conditions such as rheumatoid arthritis and psoriasis.
Shellfish – including shrimp, lobster, oysters, mussels, scallops, clams, crabs – also contain significant amounts of bioactive immune-stimulating peptides, antioxidants, vitamins and minerals. In fact, oysters are one of the best sources of zinc, which is linked to immune health.
seasoning
Spices are great for enhancing the flavor of dishes, but that's not the only thing they're good for.
Garlic is an excellent example of a food that can strengthen the immune system. According to a meta-analysis published in the Journal of Nutrition, garlic appears to stimulate the production and regulate the function of white blood cells, cytokines and immunoglobulins. Regular consumption can contribute to the treatment and prevention of respiratory infections, gastric ulcers, and even cancer.
Ginger is another example. According to the International Journal of Preventive Medicine, ginger has strong anti-inflammatory, antioxidant and anticancer potential.
Additionally, black pepper may also be able to boost the immune system. Due to its antibacterial properties, it has long been used as a food preservative. It contains a compound called piperine, which according to a review published in the journal Phytotherapy Research, exhibits numerous health benefits.
In recent years, researchers have also extensively studied the immunomodulatory properties of turmeric. Recent studies have shown that curcumin – the main active ingredient in turmeric – exhibits antioxidant, anti-inflammatory and immune-regulating properties and may reduce the risk of certain types of cancer.
