Home - health - 10 Superfoods For A Healthy Immune System
10 Superfoods for a Healthy Immune System

10 Superfoods for a Healthy Immune System

Nutrition plays a crucial role in boosting immunity and maintaining overall health and well-being. Food is fuel for the body and an organic source of essential vitamins, minerals, and nutrients that keep essential bodily functions up and running. Unfortunately, many people overlook the benefits of healthy meals, increasing their risk of developing diseases and infections. Here are ten popular superfoods for the immune system experts recommend including in the nutrition regimen.

Blueberries
Blueberries are the richest sources of antioxidants and anti-inflammatory compounds that boost immunity. A handful of blueberries pack essential polyphenols and anthocyanins that prevent free radicals from causing oxidative stress to healthy cells. This lowers the risk of chronic diseases that impact cell regeneration. In addition, blueberries are low in calories and high in nutrients like fiber, manganese, and vitamins C and K. These compounds significantly lower the risk of cardiovascular diseases, boost cognitive function, lower blood pressure, fight common urinary tract infections, and even boast anti-diabetic effects. So, one can add blueberries to their food plan and enjoy these health benefits in the long term.

Broccoli
Nutritionists recommend including as many cruciferous vegetables and dark leafy greens in the food plan as possible to boost immunity. Broccoli is a rich source of soluble fiber, iron, calcium, potassium, and vitamins C and K. Combined, these nutrients prevent imbalances in blood sugar levels, improve joint and bone health, lower the risk of cardiovascular disease, and boost overall immunity. Broccoli is also a rich organic source of sulforaphane, an active compound that blocks harmful enzymes in the body, preventing them from causing pain and inflammation of the joints.

Spinach
This green leafy veggie is full of active folates, magnesium, and vitamins A and C that actively boost immunity. A cupful of cooked spinach contains more anti-inflammatory compounds than a few other veggies combined. It is also a rich source of beta-carotene, zeaxanthin, and lutein, active antioxidants that prevent cell damage resulting from chronic diseases. Spinach lowers the incidence of cardiovascular problems, eye disorders like cataracts and age-related macular degeneration (AMD), and even some cancers.

Apples
Apples keep many known diseases and discomforts away. The fruit’s skin contains a phytochemical called quercetin that actively inhibits inflammation-causing responses in the body. Apples also boost healthy gut microbiome activity to aid digestion, thanks to an easily-to-digest fiber called pectin. Quercetin and pectin work hand in hand to support immune, metabolic, and digestive responses for overall health. Besides munching on whole apples, one can blend the fruit in a juicer for a refreshing drink.

Garlic
Garlic is a spicy herb used for preparing many foods and beverages. It helps manage blood pressure and cholesterol, lowering the risk of cardiovascular diseases. Garlic also boosts healthy bacteria in the GI tract for healthy digestion. Further, the herb’s potent antiviral and antifungal compounds lower the risk of disease-causing infections. If raw garlic makes the food too spicy, one can mince it and use tiny amounts in the dishes.

Turmeric
This spice has been used for centuries in daily cooking, which speaks volumes of its benefits. Turmeric is a natural source of curcumin, an active cortisol and inflammation-fighting compound that prevents and lowers the risk of chronic inflammation. Fresh turmeric actively fights chronic inflammation and suppresses cortisol flare-ups that trigger stress. Curcumin also helps suppress autoimmune responses that cause the immune system to attack healthy cells. Adding turmeric to daily foods may even improve gut health and have digestive benefits.

Ginger
It is impossible to exclude ginger from the top superfoods that boost immunity. The root has excellent anti-inflammatory and antioxidant properties and is super-aromatic. It adds flavor to foods and beverages while preventing oxidative stress and inflammation. Fresh ginger prevents several known side effects of chronic diseases and actively prevents a bacteria imbalance in the gut. It may be helpful to prevent nausea, vomiting, and bloating, among other common digestive discomforts.

Mushrooms
Not everyone loves mushrooms. The texture and taste of this plant-like fungi are not very pleasing. But mushrooms have been a staple ingredient in many Asian cooking and cuisine styles for centuries due to their immunity-boosting properties. Research shows shitake or maitake mushrooms increase the production of specific Th1 cytokines, which, in turn, increase the number of T cells that boost immune responses. That said, not all mushrooms are edible. One must consult with a nutritionist to understand the safe varieties and the potential side effects or allergic responses of this food.

Whole grains
Whole grains are digested slowly, allowing the body to absorb the maximum nutrients necessary for a healthy immune system. Quinoa, in particular, contains fibers and complex carbohydrates that the body requires to promote healthy digestion. Oats and barley pack antioxidants and vitamin B that lower cortisol levels to fight stress and prevent inflammatory flare-ups. Whole grains improve the body’s immune response to prevent diseases and manage inflammatory triggers.

Assorted nuts and seeds
Nuts and seeds are excellent sources of healthy omega-3 fatty acids. Walnuts, almonds, cashews, and peanuts also contain excellent plant proteins, vitamin E, folic acid, and antioxidants. The body directly absorbs these compounds to prevent inflammation flare-ups, repair tissue, and promote healthy digestive functions to maintain strong immunity. Chia seeds are suitable to include with daily foods to boost omega-3 intake and counter the inflammation that develops with chronic diseases. One must choose unsweetened and unsalted nuts for the best benefits.

The foods discussed above have properties that can boost the body’s ability to fight diseases and infections. However, individuals should not make abrupt changes to their daily nutrition plans without understanding the consequences on the body in the long run. It is best to consult a certified nutritionist to discuss the foods one must eat and avoid for good health.

Latest Articles

Eczema – 3 methods to manage its symptoms
health

Eczema – 3 methods to manage its symptoms

Eczema has many different stages and types. Unfortunately, about 10.1 percent of people in the country have some or the other form of this condition. Such a disease is a combination of conditions that make the skin irritated or inflamed. With proper treatment, one can manage symptoms. Red, dry, cracked, and leathery skin are the common eczema signs. Here are three useful methods that help deal with eczema and manage its symptoms: Getting the right treatment options Here are some treatments associated with eczema. Dupixent Dupixent is prescribed for children six or older and adults; for those who cannot control symptoms with other treatment measures, alternate treatments are not recommended. This monoclonal antibody works on a targeted area in the immune system. Dupixent comes in pre-filled single-dose pens and syringes, given as a subcutaneous injection. One can find this treatment option in two strengths: 300-mg/2-mL and 200 mg/1.14-mL solutions. Cibinqo This once-daily oral treatment helps manage symptoms for adults who have not seen relief with prevailing treatment options. Cibinqo is an FDA-approved treatment for adults with moderate to severe atopic dermatitis. Doses that can be taken are either 100 or 200 mg. Alternately, a 50 mg dosage is for patients with moderate renal impairment. Upadacitinib and Eucrisa Upadacitinib is a JAK1 inhibitor and helps adolescents and adults with severe or moderate eczema. However, this FDA-approved treatment can cause side effects like fever, cough, nausea, and upper respiratory tract infections. Typically, one starts with 15 mg, but the doctor may advise a 30 mg dose if that does not work. Eucrisa is also a treatment option for eczema. It is for skin-only treatment, so do not get it in contact with sensitive areas and rinse with water in case of contact. Foods to eat and avoid Eczema needs to be managed with a disciplined nutritional regime.
5 mistakes to avoid before bed for better sleep
health

5 mistakes to avoid before bed for better sleep

Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature. The only exercise recommended before bedtime is light stretching and simple yoga. These help relieve muscle tension and relax the body and mind, preparing them to drift asleep. You can perform intense exercises in the morning or earlier in the evening. If you have some spare time before sleeping, use it for sitting down and reflecting on the happenings of the day instead of exercising. It will help you fall asleep faster. Making poor food choices A meal with lots of refined carbs and sugar is unsuitable for dinner as it can keep you awake at night.
Migraine – Ways to manage the condition
health

Migraine – Ways to manage the condition

Migraine headaches are a devitalizing experience. It completely saps the person of energy and prevents them from being productive during these episodes. There is usually a build-up to a migraine attack which is different for every individual. The phase before the actual migraine attack is known as the aura, and people may report seeing flashes of light or experiencing a tingling sensation. Below are some options for treating migraine headaches: Treatment options Nurtec Nurtec is a treatment option that helps relieve some symptoms of migraines. It reduces the severity of headaches and sensitivity to light. Nurtec is usually taken on alternate days to prevent migraines and other pain associated with the condition. Ubrelvy Ubrelvy, a fast pain-relief, is a treatment option that blocks calcitonin gene-related peptide (CGRP) in the body. CGRP is associated with migraine attacks, and suppressing it goes a long way in treating the condition. Excedrin This pain reliever does not just treat migraine headaches but also pain in other parts of the body. Excedrin provides fast pain relief to the patient. Qulipta Qulipta is a treatment option that helps prevent migraines over a more extended period. However, medical professionals do not recommend this treatment option to people suffering from kidney or liver problems. Qulipta works by blocking the CGRP protein. Foods to help manage migraine headaches Certain foods are part of the preventive treatment for migraines. While a preventative treatment may not completely stop migraine headaches, it will help reduce the severity and occurrence of these attacks. Bananas Bananas are rich in magnesium. According to some studies, magnesium is deficient in migraine sufferers, and the mineral stops the chemicals that cause pain. Watermelons Watermelons contain around 92% water, and it is a great way to stay hydrated. Dehydration often triggers headaches in general, which could lead to migraine attacks.