Today, all moms ask themselves the same questions: what can we do to boost the immune system and stay healthy? We have researched this question in detail and are ready to provide you with a comprehensive answer. Here is a list of the best immune system boosters. Add these fruits to your healthy diet to prevent your family from getting sick and boost your immune system.
Why are fruits considered as immune system boosters?
As we know, fresh and dried fruits are rich in vitamins and minerals. Numerous scientific studies proved that vitamins and minerals play important roles in modulating a broad range of immune processes:
- Vitamin C boosts the human immune system by supporting various cellular functions. It supports the epithelial barrier function against pathogens and can enhance the microbial killing process.
- Vitamin B6 is responsible for antibody production. The deficiency of this vitamin can result in immunological changes in the elderly.
- Vitamins A and D are essential for the production of specific antibody isotypes and regulation of the immune response.
- Iron and zinc are necessary for immune cells proliferation and maturation. The lack of zinc causes severe immune dysfunctions.
- Selenium helps to lower oxidative stress that leads to the reduction of inflammation and enhancement of immunity.
Kiwi fruits
Kiwi fruit is rich in vitamin C, carotenoids, polyphenols, as well as dietary fiber. All these nutritive elements are beneficial to the immune system.
Scientists proved that the consumption of kiwi reduces the incidence and severity of symptoms of upper respiratory tract infections. Also, researchers state that vitamin C sourced from kiwi works much better than vitamin C supplements in pills.
Apples
Apples are high in vitamin C, potassium, and vitamin K. Also, these fruits contain vitamins A, E, B1, B2, and B6. If you add apples to your healthy diet, you will, as a famous proverb goes, “keep the doctor away”.
You can eat apples fresh, or bake these them with honey and serve them as a dessert. Also, you can add these fruits to your cinnamon oatmeal – that’ll make your breakfast special.
Papaya
Papaya is a tropical fruit with unique anti-inflammatory and immunomodulatory properties. It contains vitamin C and A, and bioactive secondary metabolites like phenolics, carotenoids, flavonoids, tannins, and saponins. Regular consumption of this sweet fruit helps to boost the immune system and prevent illness.
Banana
Bananas are great immune system boosters. They are rich in vitamins B6 and B9, as well as minerals like potassium, iron, and copper. These nutritive elements play an important role in the synthesis of proteins involved in the regulation of the immune response.
Doctors suggest kids and adults eat at least one banana daily. So you should consider adding bananas to your smoothies, oatmeal, or sweet toasts.
Pomegranates
It may surprise you, but fresh pomegranate juice is richer in antioxidants than any other fruit juices. Even more, it has three times more antioxidants than your favorite red wine!
If you consume pomegranate juice on a regular basis, it will help you to stay young and healthy. Antioxidants will remove free radicals from your body and protect your cells from damage. And it will significantly reduce your chances of getting cold and flu.
Cranberries
Cranberries are high in vitamin C and K, manganese, and polyphenol antioxidants. If you start drinking cranberries juice or consuming dried berries on a daily basis, you will boost your immune system.
Scientists found out that cranberry consumption reduces bacterial infections in the urinary system. Also, it kills the H. pylori bacteria that cause such severe diseases as cancer.
Pineapples
Sweet and juicy pineapples are other great immune system boosters. Add these fruits to your diet, and you will source your body with vitamins C, B6, copper, potassium, and zinc.
Researchers conducted one nine-week study, in which 98 healthy children were divided into three groups. The first group ate no pineapples. The second group and the third group consumed 140g and 280g of pineapples per day, respectively.
The results of the study were impressive. Children from the third group had four times more disease-fighting white blood cells than the other participants of the study. Children who ate pineapples daily had a significantly lower risk of both viral and bacterial infections.
Blackberries
Blackberries are loaded with vitamins and minerals like C, K, manganese, and selenium. They help to battle free radicals in the body as well as to shorten the common cold.
You can add fresh blackberries to yogurt, oatmeal, or to your favorite smoothie. If you are fond of baking, you can add these wonderful berries to the pies, cakes, cookies, and other desserts.
Avocado
Most people consider avocado as a vegetable. But technically, it’s a single-seeded berry. So we add avocado to our fruit list because it’s a great immune system booster.
Avocado is packed with vitamins B5, B5, K, E, and nutritive elements like folate, copper, iron, and zinc. Also, it’s a good source of glutathione – a powerful antioxidant associated with immune system health. If you want to make your diet healthier, start eating half of the ripped avocado daily.
In conclusion
Many fruits are powerful immune system boosters. But there is no one specific fruit that can we can recommend you to consume in enormous quantities daily.
To get the most of your healthy diet, you shouldn’t stick to one type of food. You should eat as many different fruits as possible to nurture your body with a perfect mix of vitamins and minerals.
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