Get to know various foods that can help increase your body’s resistance, from citrus fruits to natural spices that support your body’s immunity.
Having a strong immune system is key to maintaining health, especially in challenging times like today. One of the best ways to strengthen your immune system is to eat foods rich in nutrients that can support your immune system.
From fresh fruits to natural spices, there are many types of foods that can help boost your immune system. Here are 10 types of foods you can eat to strengthen your immune system.
1. Citrus Fruits (Oranges)
Citrus fruits, including oranges, lemons, limes, and grapefruits , are a great source of vitamin C, which is essential for boosting immunity. Vitamin C plays a major role in stimulating the production of white blood cells, which are vital in fighting infections.
Although vitamin C can also be obtained from supplements, consuming citrus fruits directly is more beneficial because it also provides the fiber needed for the digestive system.
In addition to vitamin C, incorporating Immune System Vitamins such as vitamin D, zinc, and probiotics can further strengthen your body’s defenses. Consuming this fruit regularly helps your body stay protected from various diseases.
2. Red Pepper
Red bell peppers actually contain more vitamin C than most oranges , even twice as much! You can add them to salads, soups, or stir-fries to enrich the flavor and strengthen your immune system.
In addition to vitamin C, red peppers also contain beta-carotene which can be converted into vitamin A in the body, which also functions to maintain the immune system. Red bell peppers are a versatile and highly nutritious food to consume on a regular basis.
3. Broccoli
Broccoli is one of the vegetables that is very rich in vitamins and minerals that are good for the body, including vitamin C, vitamin A, and vitamin E. In addition, broccoli also contains many antioxidants that support the immune system to work more effectively.
To maintain the nutritional content of broccoli, it is recommended to process it in a way that is not cooked for too long so that the vitamins and antioxidants in it are maintained. Broccoli is an ideal food to increase immunity in a healthy way .
4. Garlic
Garlic is not only used as a kitchen spice, but also has extraordinary properties for body health, especially in strengthening the immune system. The allicin content, a sulfur compound in garlic, is believed to help the body fight infections and increase immunity.
In addition, garlic can also help reduce the risk of heart disease by lowering blood pressure and slowing hardening of the arteries. Consuming raw or cooked garlic can provide great health benefits to the body.
5. Ginger
Ginger is a spice known for its ability to warm the body, especially during cold weather. Ginger contains gingerol, an active compound that has anti-inflammatory and antioxidant properties. Ginger is also rich in vitamin C which helps boost the immune system.
In addition, ginger can help relieve flu symptoms, reduce pain due to inflammation, and improve blood circulation. Adding ginger to warm tea or smoothies can be a refreshing way to keep the body fit.
6. Spinach
Spinach is a green vegetable that also plays an important role in strengthening the body’s immune system. In addition to containing vitamin C, spinach also contains beta-carotene, iron, and various antioxidants that are very good for body health.
Spinach is also rich in folate which supports the formation of red blood cells. Spinach can be processed in various dishes, from stir-fries, soups, to smoothies, and provides many benefits for your immune system.
7. Probiotic Foods
Probiotic foods such as yogurt, kimchi, tempeh , and oncom are excellent sources for boosting immunity. Probiotics help maintain the balance of good bacteria in the digestive tract, which in turn can strengthen the body’s immune response.
Additionally, probiotic foods can also improve overall digestive health. Research shows that regularly consuming probiotic foods can reduce a person’s chances of getting sick and increase the body’s resistance to infection.
8. Poultry Meat
Poultry, such as chicken, duck, and quail, is rich in vitamin B-6, which is essential for the formation of red blood cells and supports the function of the body’s immune system. Vitamin B-6 is also involved in various chemical reactions that occur in the body.
In addition, chicken broth made from chicken bones contains gelatin and chondroitin, which can help the healing process and strengthen the immune system. Consuming poultry in a healthy way , such as roasting or boiling, can provide benefits to your immune system.
9. Almond
Almonds are a healthy snack that are rich in vitamin E, an antioxidant that is excellent for strengthening the immune system. Vitamin E functions to protect body cells from damage caused by free radicals, which can weaken the immune system.
Additionally, almonds also contain healthy fats that help the body absorb vitamin E more efficiently. Simply consuming half a cup of almonds per day can meet your daily vitamin E needs and help maintain optimal immune system.
10. Turmeric
Turmeric is a spice that has long been used as a natural herbal remedy to treat various health problems, including inflammation and infections.
The active compound in turmeric called curcumin has powerful anti-inflammatory and antioxidant properties, which may help reduce muscle tissue damage and strengthen the immune system.
Studies have also shown that turmeric can help with osteoarthritis and rheumatoid arthritis, which are caused by inflammation. Adding turmeric to your daily cooking or drinks can be an effective way to boost your immune system.
By consuming various foods that can increase the body’s immunity, you can keep your body healthy and free from disease.
Combining food with a healthy lifestyle, such as getting enough sleep, regular exercise, and good stress management, will help strengthen your immune system.
Make sure to include nutritious foods such as citrus fruits, green vegetables, natural spices, and probiotic foods in your daily menu to keep your body in top condition.
Additionally, consuming Vitamin B Complex can help support energy production, brain function, and overall immune health. As a result, you will have a stronger immune system and be ready to face health challenges every day.
