Super Charge Your Immune System


It takes more than an apple a day to keep the doctor away when it comes to health. It turns out that it is just not the apple but various other foods (read nutrients here) and factors that contribute to a healthy immune system. A good immune system is the holy grail of health.

Here are 10 foods we recommend to help you have a rocking immune system:

Yellow orange fruits and vegetables – Do a favor to your immune system and pick up the yellow orange fruits and vegetables like mangoes, peached, pumpkin, carrots, etc. They contain carotenoids that are converted to vitamin A in the body. There are studies that suggest that Vitamin A can improve immune system function system.

Turmeric – Indian and Chinese medicine has been using turmeric for centuries to treat various health conditions. Some studies have found that the pigment “Curcumin” in turmeric helps boost cell health thus making them more resistant to infection and malignancy. It is a nutritional powerhouse especially good in Vitamin C and potassium. Use it judiciously in your vegetables and curries to see benefits in your ability to fight off the infections.

Garlic – Garlic is an immune boosting superstar. The more than 100 sulfuric compounds present in each clove are powerful enough to wipe out bacteria and infection. Raw garlic, not cooked or dried, is most beneficial for health, since heat and water inactivate sulfur enzymes, which can diminish garlic’s antibiotic effects.

Curd – The so called “good bacteria” in foods like curd (yogurt) help to balance out harmful bacteria in the gut thus helping your immune system work better and improve digestion.  Although probiotics are available as supplements, choose food sources like yogurt first, as those probiotics are more easily absorbed by your body.

Ginger – Studies have shown that ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. This gut friendly spice stimulates digestion, helps relieve bloating, cramping and nausea. It is so concentrated with active substances, you don’t have to use very much to receive its beneficial effects. So, all you ginger tea fans, rejoice!

Citrus fruits – Citrus fruits such as oranges, sweet limes, lemons, grapefruit, etc are an excellent source of Vitamin which helps maintain the body’s defence against bacterial infections.

Almonds – Vitamin E sometimes loses the spotlight to Vitamin C when immune system is talked about. Vitamin E enhances the production of B-cells, the immune cells that produce the antibodies that destroy bacteria. You can get almost all of your daily allowance of this vitamin by reaching for a half-cup of almonds. How easy is that?

Tea – Next to water tea be the most consumed drink in the world. Some studies have revealed how substances found in tea may help prime the body’s immune system to fight off infection. So, enjoy your morning cuppa chai guilt free! Feel free to choose green or black. Each delivers disease-fighting polyphenols and flavonoids.

Berries – Blueberries, Raspberries, Strawberries are excellent sources of antioxidants that reduce inflammation. Reach out to them for a strong immune system.

Watermelon – Rich in the antioxidant glutathione (found most in the red pulpy fresh near the rind) it strengthens the immune system so it can fight infection.

Every natural food has its own unique goodness. However, some foods score more in terms of a particular set of benefits that they provide over the others. So, these are our top picks (not to say that there aren’t any more) for a kicking immune system.

The above mentioned foods are good enough to help you keep your immune system healthy. Still, if you feel that you require an expert opinion then Café Nutrition can help. We are a nutrition consultant based in Mumbai providing online nutrition services and much more to those who require it the most. Our aim is to make people aware about the importance of right nutrition that can drive them towards healthy living.