The Top 5 Foods to Boost Your Immune System and Fight Illness

Having a strong immune system serves as the key to maintaining your overall physical health and well-being. In the end, you are made up of what you eat. So, if you like stuffing your mouth with junk food every other day, it is time to reorient yourself toward a healthy dietary routine.  


Much like playing the escape room games can help you enhance your skillset, similarly, eating a balanced diet can help you build the strongest-ever defense system in your body! In this way, you can protect yourself from easily falling prey to chronic and dangerous diseases and health conditions like obesity, diabetes, and heart disease.  


There are various foods that are well-known for their ability to boost your immune system and help your body to fight diseases like flu. In this article, we will take a closer look at the vitality of your immune system alongside learning about the five foods that can help you enhance your immune system.  


What is the Immune System? 

The Immune System refers to your body’s defense system, that helps your body to fight against outside threats and safeguard itself. It involves a complex and intricate system of cells, tissues, and organs that immediately identifies foreign bodies the moment they enter your system, for instance the flu virus.  


Consequently, the immune system functions by triggering an automatic coordinated response to fight against these harmful foreign particles and help you heal.  


When you have a strong immune system, your body always remain well prepared to fight against any kind of disease and prevent you from falling sick easily. It also helps you heal quickly from any disease that may take you down. On the other hand, just like you cannot play an escape room well if you are not physically fit, similarly, a weak immune system will make you fall sick easily and take you a longer time to heal! 


Furthermore, did you know that your immune system is even the key factor in fighting off deadly diseases like cancer? In fact, immunotherapy is a treatment that helps cancer patients heal by triggering the immune system of their body to attack cancerous cells and kill them in the process.  


What are the top 5 foods to boost your immune system?  

While research and recent studies have identified several ‘superfoods’ or nutrient-rich foods that can help you boost your immune system effectively. From the ordinary blueberry to the exquisite goji berry, you can find many such food items that can level up your immune system in no time! Of the numerous choices that you have before you, here are the top five foods to try and boost your immune system: 


  1. Blueberry  

While berries in general are regarded as exceptionally nutritious food choices, blueberries in particular are the one of the best! Blueberries are rich in a kind of flavonoid called anthocyanin, which is known for possessing antioxidant properties that can level up your immune system!  


A study conducted in 2016 revealed the crucial role played by flavonoids in maintaining and enhancing the immune system in your respiratory tract. It was recorded that people eating more moods rich in flavonoids were immune to upper respiratory tract infections and diseases like common cold.  


  1. Garlic  

While garlic has potentially remained an integrally part of our diet for long, have you ever wondered why? Other than just adding a unique flavor and essence of its own to the food you cook, garlic is also known for its vitality in fighting off infections and diseases.  


By incorporating garlic in your diet, you can successively reduce your blood pressure and maintain it at the normal rate. It can further help you slow down the hardening of your arteries. Garlic also contains allicin, an ingredient known for its ability to fight bacteria and infection, making it a top ingredient to boost your immunity.  


  1. Dark chocolate  

Dark chocolate, a tasty treat, is exceptionally rich in the antioxidant called theobromine. This antioxidant helps in boosting the immune system by shielding the cells in your body from free radicals. Free radicals refer to particular molecules produced by your body to break down food when it comes in contact with pollutants.  


It may often damage the cells in your body, causing different diseases. So, eating a little dark chocolate can indeed do you good! However, given that dark chocolate is also rich in saturated fats and calories, ensure you consume it in small amounts.  


  1. Turmeric  

Ever wondered what gives turmeric its vibrant yellow color? Well, the color comes from a naturally-made compound called curcumin. Turmeric serves as a good source of anti-inflammatory and antioxidant compounds.  


Including turmeric in your diet can help you boost your immune cell activity and help you fight off inflammatory issues in your body. You can include turmeric in your cooking and slowly incorporate it in your diet! 

  1. Oily fish 

Oily fishes include different species of fish like salmon, tuna and pilchards. They are immensely known for being a potent source of omega-3 fatty acids. In a 2014 report, it was revealed how the long-term consumption of omega-3 fatty acids can help one reduce the chances of contracting rheumatoid arthritis (RA).  

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Rheumatoid arthritis is a chronic autoimmune condition occurring when the immune system of your body starts attacking the healthy cells and parts of your body. To fight off the risks of rheumatoid arthritis, you can start today by including oily fish in your diet!  


Now you can realize the immense vitality of boosting your immune system and making it strong enough to fight different diseases and health conditions. Start taking conscious steps today, by incorporating these top five foods in your diet and enhance your immune system! 


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