by Dr Amy Marshall
The immune system consists of organs, tissues, cells & proteins – together they work to fight off pathogens (e.g viruses, bacteria & foreign bodies, that cause infection or disease). When you come into contact with a pathogen your body triggers an immune response to help fight and kill it off.
There are a multitude of strategies you can implement that will help make your immune response stronger; exercising regularly, maintaining a healthy weight, avoiding alcohol or drinking in moderation, getting enough sleep, getting adjusted regularly, minimising stress and incorporating a healthy well-balanced diet.
See below 12 foods that help boost your immune system.
- Blueberries – have a high antioxidant content that aids with upper respiratory tract infections or common colds.
- Dark chocolate – has a high antioxidant content that may help protect the body’s cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
- Turmeric – is a yellow spice used in cooking that can help improve immune function due to its antioxidant and anti-inflammatory properties.
- Oily fish – such as salmon and tuna are rich in omega-3 fatty acids which aids with anti-inflammation and supporting immune health.
- Broccoli – is a great source of Vitamin C and also high in antioxidants.
- Spinach – has many essential nutrients and antioxidants that are beneficial for your immune system – Vitamin C, Vitamin E, flavonoids & carotenoids.
- Ginger – has anti-inflammatory and antioxidative properties and can be added to a variety of meals and desserts and even in teas.
- Garlic – has been used as an antiseptic, antibacterial, and antifungal agent. It may help the body resist or destroy viruses and other microorganisms. It does this by boosting the immune system. Garlic is also claimed to fight infections.
- Green tea – strengthens the immune system because it protects it against oxidants and radicals.
- Almonds – are a great source of Vitamin E, magnesium and fibre. A handful of almonds is a great snack that can benefit your immune system.
- Oranges or kiwifruit – Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.
- Capsicums – for people trying to avoid the sugar in fruit, capsiums are a great alternative source of Vitamin C.
