5 Foods That Help Your Immune System

The immune system is the body’s natural defense against foreign agents, such as microbes, toxins and even abnormal cells of its own. It also acts on inflammation and healing. Know which foods strengthen your immune system and include them in your diet.

The immune system is the body’s defense mechanism to fight foreign agents, such as bacteria, viruses, parasites, or toxins. Even this system acts against own cells that have been altered for some reason, eg cancer cells.

In addition, processes such as inflammation and wound healing also require a properly functioning immune system. Fortunately, it is in our hands to “stimulate” and “promote” the proper functioning of this defense mechanism. 

By making good food choices we can provide it with nutrients that are decisive for its functions. And, as a study published in The American Journal of Clinical Nutrition shows , micronutrients such as vitamins and minerals can help combat weaknesses. We give you several options.

Foods for the immune system

The relationship of diet with the functions of the immune system has been a subject of research in recent decades. In this way, it has been determined that an adequate assimilation of nutrients such as zinc, selenium, iron, copper, vitamins A, C, E and B-6 and folic acid can improve the immune response.

On the other hand, as detailed by an investigation in the Journal of Traditional and Complementary Medicine, there are components of certain foods that can also act as immunomodulators. Thus, although it is essential to maintain a balanced diet, it is advisable to consume, in particular, certain foods. 

Watermelon

According to a publication in Nutrition Research , watermelon is a fruit with high antioxidant capacity and bioactive compounds that contribute to well-being. Its consumption is not only linked to a reduction in inflammation markers, but also to an improvement in the immune response. Eat it to reduce the risk of illness.

Yoghurt

A delicious and healthy food that helps us maintain the immune system in optimal conditions is natural yogurt. Thanks to its content of probiotics, that is, live cultures of bacteria, it strengthens the microbiota and, incidentally, the defense mechanisms. 

These bacteria settle in the intestine and prevent harmful bacteria from occupying that place. According to a study published in The American Journal of Clinical Nutrition , yogurt improves the quality of the diet, as it contains nutrients such as calcium, zinc, B vitamins and probiotics.

Therefore, including it in the diet plan improves immune functions and reduces the risk of diseases and infections. You can consume it for breakfast, during a snack or dinner.

Garlic

According to information in the Journal of Immunology Research , garlic contains allicin, a compound capable of strengthening the immune system in the fight against infections and bacteria. It is estimated that people who consume garlic regularly are less likely to get the flu than those who do not.

Edible mushrooms

Edible mushrooms have become popular for their versatility and flavor. However, beyond this, they have also been recognized as allies to improve health.

A study published in the International Journal of Medical Microbiology found that mushrooms are a source of important bioactive compounds and also help boost immune functions.

This same publication highlights that they have antibacterial properties, vitamins (B1, B2, B12, C, D and E), minerals and other nutrients that promote well-being. They are even known for their ability to help regulate cholesterol.

Carrot

The carrot is a nutritious vegetable that we can take advantage of in multiple recipes. Information released through the Journal of Food Science and Technology highlights that it is the most important source of carotenoids in the diet of Western countries. In addition, it also has other bioactive substances that are beneficial to health. 

This same publication highlights that a regular consumption of carrot strengthens the functions of the immune system, improves digestion, favors cardiovascular health and, in general, promotes physical and mental well-being. We invite you to consume it in juices and salads.

Summarizing…

The consumption of foods rich in vitamins, minerals, antioxidants and other bioactive compounds can help us boost the functions of the immune system. In any case, it is always advisable to consult the nutritionist to obtain complete diet plans according to our needs.