strengthen the immune system, 25 foods you must eat

strengthen the immune system, 25 foods you must eat

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 enhances the body’s immune response.

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 biological processes that fight disease-causing agents such as viruses, germs, foreign bodies, and others.

Once 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

1 – berries one of the foods that strengthen the immune system

The most important foods that strengthen immunity against the Corona virus and other pathogens.

berries one of the foods that strengthen the immune system
berries one of the foods that strengthen the immune system

Berries are rich in flavonoids called anthocyanins, which have antioxidant properties.
that enhance and raise the efficiency of the immune system.

In a 2016 study, it was found that eating foods containing flavonoids works to raise the body’s immunity, in particular. Respiratory system People who ate foods that contain it were less likely to get a respiratory infection

2 – Dark chocolate one of the foods that strengthen the immune system

Dark chocolate contains “theobromine”, a powerful antioxidant that works to raise the body’s immunity by resisting free radicals (free radicals are molecules produced by the body when food is broken down or upon contact with pollutants, and works 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 fats, so you should eat it in moderation.

3- Turmeric is an immune boosting food

Turmeric is a type of spice that is widely used in cooking.
in addition to being an essential ingredient in many alternative medicines and is characterized by its yellow color.

The importance of turmeric comes from the compound “curcumin”.
It is a very important food to strengthen the immune system
which has an antioxidant and anti-inflammatory effect, according to a 2017 study.

4- Fatty fish

Salmon, pilchard, tuna and other types of fatty fish are among the most important sources of “omega-3” fatty acids, and based on a 2014 report.
it was found that the long-term introduction of omega-3 into the diet boosts the immune system and prevents arthritis.

Rheumatoid arthritis, which is considered one of the most important autoimmune diseases (autoimmune diseases occur when the immune system mistakenly attacks the body and fails to recognize it)

5- Broccoli is one of the foods that strengthen the immune system

Broccoli is one of the foods that strengthen the immune system
Broccoli is one of the foods that strengthen the immune system

Broccoli is another good source of vitamin C, in addition to powerful 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 choices that support the immune system at its various levels: skin – antibodies – stomach…

6 – sweet potatoes

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.
working to both raise the efficiency of the immune system and protect the skin against ultraviolet rays from the sun.
in addition To support the digestive system and rid it of various problems it suffers from.

7- Spinach is one of the foods that strengthen the immune system

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 your 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.

8 – Ginger is one of the foods that strengthen the immune system

Ginger is a major ingredient in many types of foods and desserts, in addition to ginger tea and others.
Ginger in turn is rich in powerful antioxidants along with many health benefits that boost your immune system.
It is a very important food to strengthen the immune system
and increase the strength of your defense line, so make sure you count on it.

9 – garlic one of the foods that strengthen immunity

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 include garlic in your diet as it is one of the most important ingredients in many of our foods.
and you can eat it directly by swallowing a pill and then drinking a glass of water afterwards.

10 – Green tea

Green tea contains the least amount of caffeine compared to other types of tea and coffee, so you can count 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.

11 – Sunflower seeds

Sunflower seeds can be one of the most important sources of vitamin E that supports the functions of the immune system, antioxidants that fight free radicals and protect body cells from damage, as well as fiber that improves digestion, and these seeds can be a delicious addition to salads and breakfasts.

12 – Almonds

It is the best alternative to milk for people who follow a vegan diet or those who are lactose intolerant.

Almonds contain manganese, magnesium, and dietary fiber as well as vitamin E, antioxidants and a lot more, so a small amount of almonds or a glass of almond milk can provide a very powerful boost to your immune system.

13 – Kiwi and orange

 Kiwi and orange
Kiwi and orange

Citruses in general, and oranges in particular, in addition to kiwi, are a very important source of vitamin C, which is considered the most effective in improving the immune system, fighting pathogens and fighting infections, especially colds and respiratory diseases.

Although fruit juice is not the best choice, you can count on orange juice fortified with vitamins and sugar-free.

14 – red bell pepper

Citrus fruits are a very good source of vitamin C, but if you really want a good boost of it, you should rely on peppers in general and 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 also easy to introduce them to Diet.

15 – Eggs are immune-boosting foods

It is important to eat enough protein that the body needs.
and eggs can be a great way to achieve this.
They are 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.

16 – Yogurt

Yogurt and its probiotics (i.e., beneficial bacteria) are considered the most important immune-boosting foods.
because both your immune system and the bacteria in your digestive system (the microbiome) work hand in hand to fight off pathogens and improve the immune response.
so be sure to eat skimmed yogurt without fat.
Add sugar or sweeteners to it and rely on a few drops of vitamin C or a spoonful of lemon or orange juice with it.

17 – Chicken soup one of the foods that strengthen immunity

Yes chicken soup Your grandmother was right.
eating chicken soup improves the immune system and supports white blood cells.
which reduces the risk of colds, viral infections and respiratory diseases.

18 – Tomatoes are immune-boosting foods

When it comes to relying on foods that strengthen immunity, it is necessary to 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 a stimulator for phagocytic cells (which swallow factors pathogen) and T cells (the most important cells in the immune system’s defense mechanism).

19 – Watermelon

Watermelon
Watermelon

If you think that watermelon is just a nice summer food, you should rethink it because it contains more lycopene than tomatoes, and each of the plant compounds, antioxidants, fluids, vitamin E, vitamin A.
and carotenoids, the most important of which is “beta-carotene” (beta-carotene turns into to vitamin C).

20 – Wheat germ one of the foods that strengthen immunity

Wheat germ can be considered a distinguished source of: folic acid – 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.

21 – Pomegranate is one of the foods that strengthen immunity

Pomegranate is a natural medicine source, is rich in antioxidants found in both the juice and the peel, in addition to anti-inflammatories that have 3 times the effect as well as anti-bacterial and (anti-fungals), and a high boost of vitamin E and vitamin C.

22 – Water

The most important beverage that cannot survive without it, and in addition to all the benefits it guarantees.
it supports your immune system.
primarily works to moisturize the body and prevent congestion of the lymphatic system.
and the most important is to reduce the texture of mucus that besieges disease-causing factor.
So make sure to drink 8 glasses of water a day as a minimum.

23 – Whole grain one of the foods that strengthen immunity

Whole grains have anti-inflammatory properties in addition to a high content of dietary fiber that enhances the environment of beneficial bacteria in the intestine (the 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….

24 – apple

apple
apple

Eating an apple a day keeps you away from the doctor
Yes, apples of all kinds are considered the most important immune-boosting foods.
as they are able to prevent colds and stimulate the immune system thanks to plant-based antioxidants.
in addition to reducing the risk of chronic disease.

25 – Rosemary one of the foods that strengthen immunity

Not only is it a delicious herb to add to different 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 be sure to add it to your salads – different dishes – soups – green tea and more.

Because we need a strong immune system and today we need it much stronger than before.
we must make sure to rely on the largest group of foods that strengthen immunity and the most types that are able to raise the ability of the immune system to fight pathogens.

Tags: diet

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