12 Immune System Foods that will Strengthen

In this trying time, everyone is trying to increase immunity, because that’s the only way we can fight COVID-19. A healthy immune system supports and helps you go on with your activities and protect you from contacted germs and bacteria. Several nutrients are capable of boosting the immune system, such as Vitamins E, C, Omega3-fat, and Zinc. People should be helping themselves protect their body from health risks and start looking for preventions. In that case, here are the 12 foods that will strengthen your immune system.

1. Sunflower Seeds

immune system

Sunflower seeds are carriers of Vitamin C, Zinc, and Protein that allow the immune system to perform much. However, you have to be cautious of your Sunflower seed intake. Because too much of these can affect your heart and kidneys negatively because of excessive salt in your body. The recommended serving of Sunflower seed is 30 grams per day.

2.  Walnuts

immune system
walnuts in bowl and on a table

Walnuts contain a large amount of Omega-3 fat, which is essential for every individual’s diet. Including Walnuts in your diet plays a significant role in keeping yourself healthy. Except for its convenient availability, Walnuts have proper nutrients that help lessen the risk of getting a heart attack.

3. Watermelon

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If you are looking for an immune system booster and a sweet snack at the same time, watermelon is recommendable for you. Water contains a vast amount of water and nutrients. These nutrients allow your body to function normally and fight against bacteria and germs that cause sickness. Foods like watermelon help people protect themselves from health risks. Although watermelon does good in your body, too much of it can cause risks as well. Since it contains a large percentage of water, having so much of it can cause blood risks.

4. Spinach

Spinach is an all-in-one food that supports not only the strengthening of the immune system but also weight loss. Including spinach in your diet can positively affect your bone, heart, and diabetic conditions. Spinach is an excellent carrier of iron, potassium, magnesium, and Vitamin A that are all needed in keeping your body strong and healthy. One cup of spinach has only seven calories, which is a good number for someone who aims to lose weight.

5. Dark Chocolate

The cacao in dark chocolates helps make your body well-built in defending health risks. Low sugar diets increase the less receptive to harmful bacteria as well as germs. Dark chocolates are included in the recommended snacks, even if it is considered suitable for the heart.

6. Sweet Potatoes

Nutrients found in Sweet Potatoes are considered a good cause of strengthening the heart and immune system. Sweet potatoes have a right amount of beta carotene that helps T cells go against the bacteria that causes sickness in the body. In this time, everyone should sustain and strengthen their immune system. One of the vitamins needed in fighting viruses is Vitamin A; sweet potatoes contain a quality amount of Vitamin A that helps bodies fight against infectious diseases. Eating a considerable amount of sweet potatoes does not increase health risks but can cause a change in your body’s color. Some people who took a large number of sweet potatoes reportedly say that they became orange-like.

7. Tea

Although it does not affect the strengthening of the immune system significantly, a cup of tea also helps in boosting it. Green tea is rich in antioxidants, which are great defenders from viruses. A cup of tea a day can already help you fight infectious diseases and boost your immune system.

8. Oranges

Oranges serve the right amount of Vitamin C. Citrus fruits are commonly known to treat colds; little did people know that these can also protect and strengthen the immune system. One glass of pure orange juice is already a decent serving to keep your body away from germs and infections. People say that drinking pure orange juice is much better than eating them as it is because it helps limit and controls the number of oranges consumed.

Other than that, oranges also contain minerals and vitamins that boost your immune system.

9. Ginger

Not many people like taking ginger into their bodies. However, it carries a large number of antioxidants and anti-inflammatory contents that help strengthen the immune system. If you do not like consuming it purely, you can add gingers to your food or crush them into tiny pieces if you want to trick yourself into taking a diet that can help boost your immune system.

10. Carrots

Just like oranges, carrots contain a decent amount of vitamin C enough to fight viruses and infections. The antioxidants in carrots help the body go against the risks of colds and cough. The specific type of antioxidant that is in carrots are carotenoids. When taken, carotenoids shift into being a vitamin A that are good defenders of the immune system.

11. Papaya

Foods rich in vitamin C are one of the best defenders of the body’s immune system. Papaya contains an amount much more than the body needs to keep itself from germs and bacteria. However, some people have allergies to papaya, which prohibits them from taking it. Although it is an excellent carrier of Vitamin C, if it increases your allergy risk, you can find a replacement for it that contains nutrients that help you fight off viruses.

12. Almonds

With the convenience in finding it offers, almonds are recommendable to boost your immune system. Almonds carry a high amount of Vitamin E, which acts as an antioxidant to keep your body away from viruses and infectious diseases. But, although almonds can make a significant impact in your immune system, it is only recommended to take 30 pieces of it a day. Because taking too much of it can cause breathing problems and nervous breakdowns.

There are a lot of foods that can help you protect your immune system. But, these 12 foods are the types that aren’t hard to find in the market. Although all of these help you fight off viruses, you should still be cautious of your consumption because having too much can cause a higher risk in your body.

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