Better Know! Doctors identify “7 Superfoods” that every home has to boost immunity and fight infections. You don’t have to eat just vegetables and fruits.
Doctors list 7 super foods that every home has, recommend eating them to boost immunity and fight infections, not just vegetables or fruits.
While good hand washing and hygiene are important, what you eat also plays a key role in strengthening your body’s defenses. Eating well not only helps to boost your immune system, but also improves digestion, helps you maintain a healthy weight, and provides the energy your body needs to function at its best.
In celebration of National Nutrition Week, LloydsPharmacy’s GP Dr Bhavini Shah shares seven ‘superfoods’ that can help boost your immune system. Packed with essential vitamins, minerals and antioxidants, they can help keep you healthy and ward off disease. It’s not just during flu season though, it’s important to keep your immune system strong.
7 Super Foods That Boost Your Immune System
Citrus fruits (recommended daily amount 80 grams)
“Citrus fruits such as oranges, grapefruits, lemons and limes are very beneficial for boosting the immune system because they are rich in vitamin C, a nutrient that helps the แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ body produce white blood cells, which are essential for fighting infections and protecting you from illnesses such as colds or flu.”
Garlic (recommended daily amount: Although not specified, it is believed that just 1 clove is sufficient)
“Garlic contains a compound called allicin, which has antibacterial, antiviral, and antifungal properties. When you crush or chop garlic, allicin is released, helping your body fight infection and reduce inflammation. Studies suggest that eating garlic regularly may help prevent colds and speed recovery when you’re sick.”
Plain yogurt (recommended daily amount: 150 g)
“Fermented foods, like plain yogurt, are rich in probiotics, which are beneficial bacteria that support gut health. And since 70 percent of your immune system resides in your gut, maintaining a healthy balance of gut bacteria is crucial for a strong immune system. When you eat probiotic-rich foods, like yogurt, they help increase the number of good bacteria in your digestive system. Look for plain yogurt with no added sugar and live cultures to get the most immune-boosting benefits.”
Honey (recommended daily amount: 40 g)
“Honey is a natural immune booster that is rich in antioxidants, antibacterial and antimicrobial properties that help the body fight off infections. It contains hydrogen peroxide and other natural compounds that can kill harmful bacteria and soothe a sore throat. Honey’s anti-inflammatory properties can help reduce coughing and relieve cold symptoms, making it an excellent natural remedy during flu season. It is also good for gut health, as it promotes the growth of good bacteria, which helps strengthen the immune system.”
Green leafy vegetables (recommended daily amount: 75 g)
“Spinach, kale, and Swiss chard are rich in vitamins A, C, and E. Vitamin A helps keep skin and mucous membranes, such as those in the nose, throat, and digestive tract healthy, which are the first line of defense against harmful bacteria and viruses, while vitamin C helps build white blood cells. Vitamin E acts as an antioxidant. These leafy greens also provide iron, which supports energy levels and overall health.”
Nuts and seeds (recommended daily amount: 30 g)
“Almonds, walnuts, sunflower seeds, and pumpkin seeds are all good sources of vitamin E and zinc, both of which play a key role in the functioning of the immune system. Eating just a handful of nuts every day can help boost your body’s natural immunity.”
Ginger (recommended daily amount: 3-4 grams)
“Ginger contains a natural compound called gingerol that helps protect the body from infection. It also reduces swelling and fights germs, making it a healthy food. Ginger can also help relieve nasal congestion, sore throats, and nausea, which is especially helpful when you have a cold or the flu.” If you are pregnant, talk to your doctor about the right amount of ginger before consuming it.
Eating a well-balanced, nutritious diet is one of the most effective ways to maintain a strong immune system. Pairing these foods with regular exercise, getting enough sleep, and drinking enough water can help your body resist seasonal illnesses.
However, if you have a chronic illness and are concerned about your immune system, you should talk to your GP, who can advise you on the best treatment approach.