Health and Fitness

Foods to Boost Your Immune System

We all know that whatever we take inside via mouth is going to reflect on our body too.  Years of research have shown that a balanced diet of nutritious foods is the strongest defense against chronic and dangerous conditions such as heart disease, obesity, and diabetes.


But did you know that the foods you eat can also help fight illnesses like the flu? There are certain foods that are known to boost your immune system. This means they help your body fight disease.


What is the immune system?

The immune system is the body’s way of defending itself against threats from the outside world. This complex system of cells, tissues, and organs recognizes when something like the flu virus enters the body. It then uses something called white blood cells to trigger an automatically coordinated response to aid in healing. A strong immune system prepares the body to fight disease. Setu Online’s supplements not only improves immunity, but also provides relief from other symptoms too. The immune system is also key to fighting diseases such as cancer. In fact, immunotherapy is a treatment that triggers the body’s immune system to attack cancer cells. Given its important role in your health, we must do everything we can to keep our immune system strong. 


What are superfoods?

In recent years, we’ve begun to hear the term “superfood” often used to describe everything from humble blueberries to exotic goji berries…but there really isn’t such a thing as a superfood. The term is a marketing term used to describe “nutrient-dense” foods, meaning they contain nutrients and minerals that the body can use to improve health and well-being.


These types of foods affect your health and help keep your body in top shape. However, it is also important to remember that illness cannot be cured or prevented. 


10 best superfoods to boost your immune system


Below are 10 foods known to be immune boosters. Try any or all of these to reap the benefits these sources of nutrition can provide your body.


  1. Berry

With so many choices, it’s definitely a good idea to add these nutrient-rich little sweet treats to your regular diet. From local blueberries and blackberries to imported wolfberry and acai, these little bites are packed with vitamins and nutrients to give you the energy you need. Enjoy it in yogurt, smoothies, or as a less sweet dessert.

2. Fish oil

Fish high in omega-3 fatty acids, such as salmon, tuna and mackerel, are known to increase the activity of white blood cells that fight infection. These healthy fats support your immune system and are good for your heart and brain.

3. Leafy vegetables

Dark greens such as spinach, kale, and collard greens are known to be rich in antioxidants and beta-carotene, as well as vitamin C, all of which help fight infections. Good for the brain and intestines.

4. Nuts and seeds

Nuts such as almonds and walnuts and seeds such as sunflower seeds contain several vitamins and minerals (B-6, magnesium, phosphorus, or selenium) that help regulate and maintain the immune system. Add them to salads or enjoy a handful as a healthy, energizing snack.

5. Spices

Garlic, ginger, and turmeric are ancient spices that have long been believed to not only add flavour to food, but also have immune-boosting properties to fight infections. don’t be afraid.

6. Citrus fruit

Most citrus fruits, such as oranges, grapefruits, tangerines, lemons, and limes, are rich in vitamin C, which is thought to increase white blood cell counts and help fight infections. Whether you eat them whole or juice them into your food, don’t forget to add these flavorful fruits to your regular diet.

7. Poultry

Chicken soup isn’t just good for the soul. Poultry is rich in vitamin B-6, which reduces inflammation and is necessary for the formation of new red blood cells, and zinc, which increases white blood cell production. Don’t wait until you’re over your cold to enjoy a warm cup of soothing comfort.


8. Brightly colored vegetables

While thinking of citrus fruits represents the source of vitamin C, bright colored vegetables such as red peppers have even higher levels of vitamin C! The beta carotene in carrots is also good for your immune system, along with your eyes and skin too.


9. Yoghurt

This fermented food with its “live and active cultures” and vitamin D may stimulate your immune system to help fight disease. These days, to get good health support, all you need to do is ask for it. And one of the biggest problems while consuming yoghurt is the quantity of sugar present in it.


10. Olive oil

A staple in the Mediterranean diet, olive oil is a healthy fat that is good for your heart and brain. It also gives your immune system a boost through its ability to reduce inflammation in your body.


Some additional ways to boost your immune system naturally

Besides choosing a healthy diet, your immune system also benefits from a healthy lifestyle.

  • Play sports regularly
    Combine cardio and strength training for 30 minutes a day, 5 times a week.
  • Don’t smoke
    Smoking is injurious to health, this is not just an advertisement’s tagline, rather it is a bitter truth. So, if you smoke, there are supports to help you quit and start living a healthy life.  
  • Stress management.
    Everyone faces stress in their lives. But when that stress becomes chronic, it can weaken the immune system. You can find ways to manage your stress and feel better both mentally and physically. 
  • Get recommended vaccines. We are very fortunate to have vaccines available to help fight common diseases such as influenza, pneumonia and COVID-19. Stay up-to-date on vaccinations.

In case you are trying to find online resources to get mindful sleep, try searching for Setu, and you will be surprised to see.

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