What is guaranteed by eating foods that strengthen immunity? Eating certain foods that contain a mixture of powerful antioxidants, vitamins, proteins, minerals and plant compounds works to enhance the body’s immune response, as a healthy diet plays a very important role in maintaining and defending the health of the body.
The immune system is composed of organs, tissues, cells, and proteins that carry out vital processes that resist disease-causing agents such as viruses, germs, foreign bodies, and others, so as soon as the immune system comes into contact with the pathogen, it releases antibodies that bind to pathogens and work to kill them.
Foods that strengthen immunity
25 – berries
The most important foods that strengthen immunity against the Corona virus and other pathogens, berries are rich in a flavonoid called anthocyanin, which has antioxidant properties that enhance and raise the efficiency of the immune system, it was found in a 2016 study that eating foods containing flavonoids works to raise the body’s immunity in particular Respiratory system: People who ate the foods that contained it were less likely to have a respiratory infection ( Study 1 ).
24 – Dark chocolate
Dark chocolate contains theobromine, which is a powerful antioxidant that works to raise the body’s immunity by fighting free radicals (free radicals are molecules that are produced by the body when food is broken down or when in contact with pollutants, and work to draw oxygen from cells, leading to damage) .
Although dark chocolate is the most important food to raise the body’s immunity, it remains one of the foods rich in calories and fat, so you should eat it in moderation.
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23 – turmeric
Turmeric is a type of spice that is used extensively in cooking, in addition to being an essential ingredient in many alternative medicines and is distinguished by its yellow color. The importance of turmeric comes from the compound “curcumin”, which has an anti-oxidant and anti-inflammatory effect, according to a study conducted in 2017 ( Study 2 ) .
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22 – fatty fish
Both salmon, popcorn, tuna and other types of fatty fish are among the most important sources of “omega-3” fatty acids, and based on a report in 2014 , it was found that the introduction of omega-3 to the diet in the long term works to strengthen the immune system and prevent arthritis. Rheumatoid is one of the most important autoimmune diseases (autoimmune diseases occur when the immune system mistakenly attacks itself and fails to recognize it)
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21 – Broccoli
Broccoli is another good source of vitamin C, in addition to strong types of antioxidants, the most important of which is “sulforaphane.” So make sure to add broccoli and other green vegetables to your diet, as they are one of the best options that work to support the immune system at its various levels: skin – antibodies – Stomach …
20 – sweet potato
What gives sweet potatoes their distinctive orange color is the “beta-carotene compounds” which potatoes are a very rich source in, and it is one of the most powerful types of antioxidants and a very good source of vitamin A, which works to both raise the efficiency of the immune system and protect the skin against ultraviolet rays from the sun, in addition to To support the digestive system and rid it of the various problems that it suffers from.
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19 – spinach
Spinach contains many nutrients that the body needs, the most important of which are: flavonoids – carotenoids – vitamin C – vitamin D – iron and others … Which is effective in supporting the immune system in general and protecting the respiratory system in particular, and you can eat spinach cooked, but it is preferable to rely on it raw by adding it to the salad.
18 – Ginger
Ginger is a key ingredient in many types of foods and sweets, in addition to ginger tea and others … and ginger, in turn, is rich in powerful antioxidants along with many health benefits that boost your immune system and increase the strength of your defense line, thus make sure to rely on it.
17 – Garlic
Garlic is one of the most important home remedies, as it works to control blood pressure and has an important role in raising the body’s immunity, especially against seasonal diseases and colds.
You can easily introduce garlic into your diet as it is one of the most important ingredients in many of our foods, and you can also eat it directly by swallowing a pill and then drinking a glass of water afterwards.
16 – Green tea
Green tea contains the least amount of caffeine compared to other teas and coffees, so you can rely on it instead, and it doesn’t stop there! It can be at the top of the list of foods that strengthen immunity against the Corona virus because it is rich in flavonoids that protect the respiratory system, as is the case in berries.
15 – Sunflower seeds
Sunflower seeds can be one of the most important sources of vitamin E that works to support the functions of the immune system, antioxidants that fight free radicals and protect body cells from damage, in addition to fiber that improves digestion, and these seeds can be a delicious addition to salads and breakfast meals.
14 – almonds
It is the best alternative to milk for people who follow a vegetarian diet or people who are sensitive to lactose.
Almonds contain manganese, magnesium, dietary fiber, as well as vitamin E, antioxidants and many more, so a small amount of almonds or a cup of almond milk can provide a very powerful boost to your immune system.
13- Kiwi and orange
Citrus fruits in general and oranges in particular, in addition to kiwi, are a very important source for providing the body with vitamin C, which is considered the most effective in improving the immune system, fighting pathogens, and resisting infections, especially colds and respiratory diseases.
Although consuming fruit juice is not the best choice, you can rely on orange juice that is fortified with vitamins and is sugar-free.
12 – Red Capsicum
Citrus fruits are a very good source of vitamin C, but if you really want to pay a good amount of it, you should rely on capsicum in general and on red and yellow peppers in particular because they contain twice as much vitamin C as oranges, in addition to beta-carotene, antioxidants, etc., and it is easy to introduce them to Diet.
11 – eggs
It is important to eat the adequate amount of protein and eggs that the body needs. It can be a great way to achieve this as it is rich in protein in addition to vitamin D, vitamin E, zinc, selenium and other elements needed by the immune system, so make sure to eat eggs regularly with the least amount possible. Of fat.
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10 – Yogurt
Yogurt and its probiotics (i.e. beneficial bacteria) are considered the most important among foods that strengthen immunity, because both your immune system and bacteria in your digestive system (the microbiome) work side by side to fight pathogens and improve the immune response, so make sure to eat fat-free yogurt without Add sugar or sweeteners to it, and use a few drops of vitamin C or a spoonful of lemon juice or orange with it.
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9 – chicken shout
Yes, chicken soup! Your grandmother was right. Eating chicken soup improves the immune system and supports white blood cells, and this is what reduces the risk of colds, viral infections, and respiratory diseases.
8 – tomatoes
When it comes to relying on immune-boosting foods, you must eat tomatoes, which are a wonderful food thanks to the high content of vitamin C.Each one of them contains more than 16 mg of vitamin C, which is the fuel for the immune system and stimulates the macrophage cells (which swallow factors Pathogen) and T cells (the most important cells in the immune system’s defense mechanism).
7 – watermelon
If you think that watermelon is just a nice summer food, you should rethink it because it contains more “lycopene” than tomatoes, and all of the plant compounds, antioxidants, fluids, vitamin E, vitamin A and acorbatitacin, and carotenoids, the most important of which is “beta-carotene” (beta-carotene transforms To vitamin C).
6- Wheat germ
Wheat germ can be considered as a distinct source of: folate – magnesium – thiamine – zinc – phosphorous, in addition to a high content of dietary fiber and antioxidants that fight free radicals and vitamin E that works to strengthen the cardiovascular system, in general you can add it raw to Salad, juice, or yogurt as you can eat it in baked goods.
5 – Pomegranate
Pomegranate, or natural medicinal source, is rich in antioxidants found in both juice and peel, in addition to anti-inflammatories that have 3 times the effect as well as antibacterial and antifungal properties, and a high boost of vitamin E and vitamin C.
4 – Water
The most important drinks that you cannot survive without, and in addition to all the benefits that it guarantees, it supports your immune system, in the first place it moisturizes the body and prevents congestion of the lymphatic system, and the most important thing is to reduce the texture of the mucus that traps the pathogens … so make sure to drink At least 8 glasses of water daily.
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3 – Whole grains
Whole grains have anti-inflammatory properties in addition to a high content of dietary fiber that enhances the environment for beneficial bacteria in the gut (beneficial bacteria in the intestine make up 70% of your immune system), so be sure to rely on whole grains in everything you eat, especially: bread – rice – the pasta….
2 – apples
Eating an apple a day keeps you away from the doctor … Yes, apples of all kinds are considered the most important food that strengthens immunity, as they are able to prevent colds and stimulate the immune system thanks to plant antioxidants, in addition to reducing the risk of chronic disease.
1 – rosemary (rosemary)
Not only is it a delicious herb to add to various food dishes it is also an amazing anti-inflammatory and a very rich source of antioxidants which increases the effectiveness of your immune system, so make sure to add it to salads – various dishes – soups – green tea and others …
Because we need a strong immune system and because today we need it much stronger than before, we must make sure to rely on the largest group of foods that strengthen the immune system and the most types capable of raising the ability of the immune system to fight pathogens.