Immune Boosting Foods

The defense mechanism of our body, also known as the immune system, acts as a protective shield against foreign invaders (viruses and bacteria). This is because, the immune system produces white blood cells and other antibodies to combat infections and cancer cells. So, the key to keep health in good shape is to ensure that the immune system functions properly. This can be achieved by following a diet high in best immune boosting foods.

Antioxidants and Immune System

Antioxidants are nutrients that minimize the damaging effects of free radicals. As we all know, free radicals are molecules that cause cellular damage and bring a number of diseases including cancer. In our day-to-day routine, exposure to pollution and synthetic drugs can lead to formation of free radicals in the body. It has been proved that antioxidants stabilize free radicals, boost immune system and protect the body from free radical damage.

Immunity Boosting Foods

Immune boosting foods provide a natural way to strengthen the defense system of our body. Foods that optimize immune functioning contain the following nutrients:

Vitamin A
Vitamin A has excellent antioxidant properties and that is why one can derive plenty of health benefits by include vitamin A high foods in the diet. Vitamin A promotes healthy eye vision and ensures optimal functioning of the eye even during old age. Following are the vitamin A foods that rebuild and strengthen the immune system:

• Dark green leafy vegetables such as cabbages, broccoli, spinach, collard greens, dandelion greens, kale and mustard greens
• Fruits with high vitamin A content are mangoes, peaches and papayas

Vitamin C
Vitamin C is another strong antioxidant that can empower the immune system to ward off diseases. Vitamin C rich foods increase the immune system's ability to combat invasion of bacterial and viral infections. Adequate intake of vitamin C is essential for normal functioning of the immune system. The immune system uses vitamin C to produce antibodies that are essential to fight off any infection effectively. High vitamin C foods, also referred as immune boosting foods for kids are given below:

• Cauliflower, tomatoes, potatoes, bell peppers and brussels sprouts come in the list of vitamin C rich vegetables.
• Citrus fruits such oranges, kiwi, strawberries, lemon and guava

Vitamin B Complex
B vitamins also referred to as vitamin B complex is a group of 6 vitamins that include vitamin B1, B2, B3, B5, B6 and B12. All these vitamins are powerful immune boosters that can help to prevent a number of ailments including anemia, heart diseases and diabetes. Following are the vitamin B rich foods, considered to be natural immune boosting foods:

• Tuna fish
• Avocados
• Brazil nuts
• Bananas
• Legumes
• Oats

Vitamin E
Vitamin E foods also show high antioxidant activity, and hence, their inclusion in the daily diet can work in favor of the immune system. Some of the foodstuffs high in vitamin E are walnuts, sunflower oil, sweet potato and popcorn.

Proteins
Protein intake can also help to support the immune system in its function. Protein rich foods enhance the immune function and allow the person to stay healthy. Studies show that including adequate protein in the diet can positively affect the immune functions. Following are the foods high in proteins:

• Fish such as tuna and salmon
• Almonds
• Peanut butter
• Skinless chicken breast
• Fresh eggs
• Milk
• Yogurt

Minerals
Like vitamins, minerals too can contribute to boost immune function. The two most important minerals that have found to be beneficial to strengthen the defense mechanism are mentioned below:

Selenium
One such mineral is selenium that is abundantly found in crab meat and shellfish (oysters). Selenium is also present in high amounts in whole wheat bread, brown rice, barley, cashew nuts and onions.

Zinc
Food sources of zinc, also have been included in the list of immune boosting foods. Zinc also exhibits antioxidant properties, which promotes proper immune function. Zinc is found in wheat bran, pecan nuts, sunflower seeds and raw peas.

Immune boosting foods recipes such as vegetable salads are nutrient dense foods and can acts as a great remedy to speed up recovery from various infections. One can always rely on these food recipes to prevent the immune system from going haywire.