What food should we eat to strengthen the immune system?

The human immune system includes a large network of organs, white blood cells, antibodies, and chemicals. All the members of this system work together to protect the human body from foreign invaders such as bacteria, viruses, fungi and parasites and to prevent infection and disease. The weakening of the body’s immune system leads to frequent infections and endangers health. What can we do to strengthen the immune system? Which food is suitable for strengthening the immune system?

Can food strengthen the immune system?

In order to prevent infection, it is usually recommended to wash your hands regularly, disinfect surfaces and eat healthy foods. But which foods exactly? You should never think that there is a super powerful supplement that can boost your immune system and solve all your health problems. The case is more complicated than this. Undoubtedly, there are vitamins and minerals that are effective in strengthening the immune system. But the truth is that following a healthy and balanced diet is much more beneficial for maintaining health than taking multivitamins.

However, if your immune system is very weak, it is better to use immune system booster pills to get faster results. But in general, a healthy diet is preferable to taking supplements. So here we are going to introduce you the best food to strengthen the immune system.

Which food is suitable for strengthening the immune system?

Useful foods to strengthen the immune system are as follows:

Seafood

Fatty fish are an ideal source of omega-3 fatty acids, melatonin, tryptophan and polyamines. Studies have shown that regular consumption of fish can reduce the risk of inflammatory diseases such as rheumatoid arthritis and psoriasis and help maintain gut health. In seafood, shrimps, oysters and crabs also have many benefits. They are rich sources of antioxidants, vitamins and minerals and are directly related to the health of the immune system.

Cooking fish to strengthen the immune system

As we have described, we can mention fish as the best food for strengthening the immune system. But what is the best way to cook fish? If you want all the nutrients in the fish to be preserved and reach your body, avoid frying it. The best way to cook fish is to steam or grill it. Of course, you can also use the boiling method, but this method is not very popular among the public and only people who want to lose weight use it. To grill the fish, be sure to add delicious spices to it and enjoy it with lemon or orange.

Fruit

Among the food groups, fruits are considered one of the most nutritious. Fruits are rich in vitamins, minerals and many other biologically active compounds and are favorable for the body’s defense system. It is better to use a variety of fruits to get different nutrients. However, some fruits may be more beneficial for boosting the immune system than others.

Vitamin C is one of the best vitamins for improving the function of the immune system and you can find it abundantly in fruits such as citrus fruits. Citrus fruits are also rich in flavonoids and reduce inflammation in the body by having antioxidant properties. Regular consumption of citrus juice can increase the number of white blood cells that fight infection to reduce the level of inflammatory markers in the body. Berries are also fruits that are effective in strengthening the immune system. Berries have antioxidant properties and thus increase the strength of the body’s defense system.

the vegetables

Do not forget to eat vegetables to strengthen the immune system. Like fruits, vegetables also contain many vitamins and minerals and are also a source of fiber and probiotics. Consuming vegetables can help keep the intestines healthy and minimize the chance of infection. Include a variety of vegetables in your diet.

Red bell peppers and chili peppers are an excellent source of vitamin C, and the amount of vitamin C in them is equal to that of citrus fruits. They also contain an alkaloid called capsaicin, which has high antioxidant and anti-inflammatory properties. Cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts can also help boost the immune system. These vegetables contain high levels of vitamin C and E, as well as compounds called glucosinolates, which protect the body against various types of cancer.

Also, don’t forget to eat green leafy vegetables such as kale, lettuce and spinach. Spinach is considered one of the healthiest vegetables that has antioxidant and anti-inflammatory properties and is effective in reducing blood sugar and cholesterol. This plant contains lutein and fights bacterial infections by stimulating the production of antibodies.

mushroom

You can use mushrooms as a food to strengthen the immune system. Mushrooms are a rich source of selenium and B vitamins and play an important role in maintaining the health of the immune system. Also, mushrooms include a wide range of proteins and are introduced as an anti-cancer food due to their antioxidant properties. Many types of mushrooms are useful for health, but many studies have been done on shiitake mushrooms, which have attracted the attention of many people. Regular consumption of shiitake mushrooms can increase the production of white blood cells and antibodies in the body and fight infections.

The best way to cook mushrooms to strengthen the immune system

If you are sure that the mushroom is healthy and clean, you can use it raw. But if you want to cook it, it is better to avoid methods such as frying and roasting, because in this case, some of the nutrients in the mushroom are lost. Boiling is also not recommended. It is better to dip the mushroom in some olive oil after washing it and then grill it so that the nutritious contents inside it retain their nutritional value well.

Probiotics

Today, you can easily find a variety of probiotic products in supermarkets. Probiotics have high nutritional value and strengthen the immune system. Probiotic products contain strains of useful live bacteria and are effective in maintaining the health of the intestines and digestive system. Probiotics can increase the number of white blood cells, reduce inflammation in the body, and improve immune system function. You can use probiotic yogurts as a snack. It is better to use the low-fat type.

Spices and seasonings

You might not think of spices and seasonings as immune boosting foods, but the truth is that they can be very beneficial to the body and improve immune function. Garlic is a great example of a food that can boost the immune system. Garlic helps stimulate the production of white blood cells and regulate their function and protects the body against infections and types of cancer.

Ginger is another example of spices that has excellent anti-inflammatory, antioxidant and anti-cancer properties. In addition, black pepper may also be useful in strengthening the immune system. Turmeric also has anti-inflammatory properties due to curcumin, which is the active ingredient in it, and research has shown that it can be useful in curing cancer.

To help strengthen the immune system, avoid processed foods, fast foods, and foods that contain unhealthy fats and high sugar.

How to prepare soup to strengthen the immune system

If you are looking for a food to boost your immune system, you must try this soup. ingredients:

• Olive oil 3 tablespoons
• Grated garlic 2 teaspoons
• 1 teaspoon of powdered ginger
• 1 chopped onion
• 3 tablespoons of rolled oats
• Chopped coriander 2 tablespoons
• Chopped carrots 3 tablespoons
• 1 cup chicken broth
• Salt, pepper and turmeric as needed

Pour olive oil into the pot, add onion and garlic to it. Add the vegetables. Pour 3 cups of water into the pot and add turmeric, salt and pepper. After 5 minutes, add coriander and oats and stir. Add chicken stock. About 1 hour later, your soup is ready.

last word

Eating alone is not enough to strengthen the immune system. In addition to eating the right food, you should rest enough, avoid stress and anxiety, and do 30 minutes to 1 hour of moderate physical activity every day. If your immune system is strong, all kinds of diseases and infections will come to you less. You can buy immune system booster pills from Positive Green online pharmacy.