Are You Eating Enough of These Foods that support a healthy immune system- Let’s Find Out!
An immune system is a network of tissues, cells and organs that coordinate your body’s defenses against threats
A healthy immune system is our bodies major safeguard against illness and diseases. Without a healthy immune system you are exposed to bacteria, viruses and toxins that will turn something as small as flu fatal. A healthy immune system helps you recover quickly, reduce chances of getting sick and have good energy and health.
An immune system function is simply to recognize threats like bacteria, viruses etc, defend our bodies, stop attacking once the infection is defeated and stores memory for future use.
Healthy foods play a major role in supporting our immune system.
- Foods provide essential vitamins for cell and growth and function
- Provide antioxidants
- Repair damaged cells and tissues
- Stimulate white blood cells production and function
- Provides beneficial gut bacteria
- Provides structure for immune cells
Key nutrients that strengthen the immune system;
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin A
- Zinc
- Selenium
- B vitamins
- Iron
- Proteins
- Probiotics
Foods that support a healthy immune system
You need to incorporate these listed foods in your daily meals to strengthen your immune.
We are listing them in their categories
1. Fruits
Eating fruits daily ensures you have essential vitamins, minerals and antioxidants that help in fighting infections and improve your gut health
Vitamin C is a very important nutrient in our body. It helps fight infections, bacteria, viruses by promoting white blood cells production, protect cells from damage and support healing.
White blood cells protect our bodies by circulating through the blood stream and respond to illnesses or injuries making vitamin c a crucial nutrient in our bodies.
Fruits rich in Vitamin C that you need in your plate
- Guava- a very rich source. One guava provides more than double the recommended daily intake
- Oranges
- Kiwi
- Papaya
- Strawberries
- Mango
- Acerola cherry- a very rich source. Contains 100* more than oranges
- Kakadu plum- a very rich source. Contains 100* more than oranges
- Grapefruit
Some fruits are also high in fiber. Fiber feeds gut bacteria. Gut health is important for your immunity because about 70% of your immune system resides in the gut. Fiber also strengthens gut barrier. A healthy gut barrier prevents toxins from leaking into the bloodstream
Fruits rich in fiber
- Passion
- Raspberries
- Blackberries
- Guava
- Avocado
- Pears
- Pomegranate
- Kiwi
2. Healthy Gut Foods
Since majority of the immune system resides in the gut, foods that promote a healthy gut are essential in our daily diet.
Other important roles of gut health are;
- Regulate inflammation
- Aids in digestion- this ensures nutrients beneficial to the immune cells are available
- Stops toxins from entering in the bloodstream
- Gut bacteria fight disease causing microorganisms
Foods to support a healthy gut microbiome
Prebiotic foods
- Onions
- Garlic
- Asparagus
- Leeks
- Bananas
- Avocado
- Berries
- Oats
- Barley
- Almonds
Probiotic foods
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Kombucha
3. Proteins
Proteins are important in the immune system because many immune cells rely on proteins for their development and functionality. Proteins also help in producing antibodies. Antibodies identify and neutralize toxins hence preventing harm in the body.
Sources of proteins include;
- Eggs
- Poultry
- Fish
- Dairy
4. Vegetables
Vegetables provide vitamins A, C, E, Fiber, Antioxidants, Minerals that help support the immune system.
These vitamins stimulate white blood cell production, protect cells from damage and keep tissues healthy. Antioxidants are goods in neutralizing free radicals that can damage immune cells. Fiber feeds gut bacteria
Vegetables you need in your plate;
- Peppers
- Broccoli
- Spinach
- Carrots
- Tomatoes
- Peas
- Artichokes
- Sweet potatoes
- Kales
- Brussel sprouts
Conclusion
Strengthening your immune system is crucial as this helps fight off infection helping you go about your daily life even while sick or injured. The above foods work by strengthening you and improving your energy. Eating a healthy diet helps you function at your best. Form simple meals from the foods mentioned above and eat them consistently
Aside from eating healthy, try have quality sleep, reduce stress, take water and move your body daily. All these work together in improving your immunity. Make a choice today to fuel your body with immune supporting foods for long term wellness.
Share our blog among your community. And tell us in the comment section your best fruits/vegetables/proteins that you enjoy taking.
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