17 Foods That Boost Your Immune System and Keep You Young
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You’ve probably heard the saying, “You are what you eat,” and when it comes to boosting your immune system and maintaining a youthful appearance, this couldn’t be more true. Itโs easy to reach for fast food in our busy lives, but prioritizing your health by eating the right foods is key to staying healthy and vibrant. The good news is, many of the best immune-boosting and age-defying foods are likely already in your kitchen.
Berries
Fruits such as strawberries, raspberries, and blueberries are not only delicious but packed with antioxidants, vitamin C, and vitamin E. The antioxidants found in blueberries fight off free radicals as well as oxidative stress, which are responsible for giving you wrinkles and dry skin. Those found in strawberries help reduce inflammation, while those in raspberries help slow down the aging process. As these are good sources of vitamin C, regular consumption of these berries aids in collagen production, maintaining your skinโs firmness and elasticity.
Citrus Fruits
Who does not love oranges? Packed with vitamin C, which aids in collagen synthesis, you sure will have a more youthful glow, as collagen is responsible for keeping your skin firm and elastic. Aside from that, Vitamin C aids in tissue repair and delays certain forms of cancer, including heart ailments. Lemon and grapefruit are also great sources of vitamin C, so be sure to include this in your daily consumption whether you eat its fruit or drink its juice.
Leafy Greens
Incorporate spinach, kale, Swiss chard, or collard greens in your diet, and you will see great benefits on your health as these are rich in vitamins A, C, and E, fiber, and antioxidants that help ward off potential ailments by boosting the immune system. It also helps improve your skin tone and fights the signs of aging.
Yogurt
Both delicious and nutritious, the probiotics found in yogurt work wonders for your gut health and boost immune function and it is a good source of vitamins, minerals, and protein. It is best to consume plain yogurt with live cultures, though there are many ways to enjoy it alone or with fruits.
Salmon and Other Fatty Fishes
Salmon, like other fatty fishes such as mackerel, sardines, and trout, are packed with Omega-3 fatty acids, which support immune function, help reduce inflammation, and promote collagen production. Salmon also contains high levels of an antioxidant called astaxanthin, which helps protect you from the damaging effects of UV rays.
Garlic
Since ancient times, garlic has been known for its medicinal benefits apart from being a cooking staple. Garlic contains a compound called allicin that helps enhance the activity of the immune cells. It has long been proven to help lower cholesterol levels and blood pressure and protect you from common colds.
Broccoli
Aside from strengthening the immune system, regulating blood sugar, and reducing inflammation, broccoli is also packed with antioxidants, fiber, vitamins, and minerals that support the immune system and give you a youthful glow.
Almonds and Other Nuts and Seeds
Almonds contain vitamin E, which acts as an antioxidant and protects the skin from damage. Other nuts (walnuts) and seeds (flaxseeds and Chia seeds) are rich in fiber, antioxidants, and Omega-3. All these protect the skin from free radicals and eliminate toxins from the body.
Mushrooms
Mushrooms rank on top of the list of the best sources of antioxidants. It also contains glutathione and ergothioneine, which aid in slowing the aging process. Maitake and Shiitake mushrooms contain beta-glucans, which boost the immune system and shield you from any age-related decline.
Dark Chocolate
Consuming dark chocolates offers a wide range of health benefits. Aside from being a mood-enhancer, dark chocolates are rich in antioxidants called flavonoids, which aid in nitric oxide production, which is responsible for relaxing the blood vessels and improving the blood flow, which results in lower blood pressure. They also contain minerals and fiber that help boost the immune system and protect against oxidative stress.
Sweet Potatoes
Packed with vitamins (A and C), minerals, fiber, potassium, zinc, and antioxidants that help boost your immune system, promote gut health, beta-carotene for eye health, and protect the cells from damage, this root crop has it all!
Turmeric
Turmeric contains curcumin, which is an anti-inflammatory compound. This antioxidant also helps neutralize free radicals to combat aging, lower the risk of heart disease, prevent cancer, treat mood disorders and depression, and prevent Alzheimerโs disease.
Ginger
Just like turmeric, ginger contains anti-inflammatory and antioxidant properties. Its bioactive compound is called gingerol. Aside from boosting the immune system and promoting overall health, ginger is also effective for weight loss, regulating blood sugar, and promoting good digestion. As a natural detox, it can also give your skin a youthful glow.
Kiwi
This tropical fruit, also known as the Chinese gooseberry, is high in vitamins C, E, K, potassium, and fiber and contains a powerful antioxidant that fights against cell damage and boosts the immune system.
Bell Peppers
Be it yellow, red, or orange, these bell peppers are a rich source of vitamin C and beta-carotene, which can boost your immune system and aid in collagen production, giving you a more youthful glow.
Oysters
Selenium, the antioxidant found in oysters, helps slow down the aging process. Oysters are also rich in zinc to help you boost your immune system and improve mental health.
Green Tea
Loaded with antioxidants called catechins, epigallocatechin gallate (EGCG), and polyphenols, green tea has long been known for its medicinal properties. EGCG helps reduce inflammation and boost immunity. Green tea can lessen the effects of UV radiation on the skin, aid in collagen synthesis, making the skin look healthier.
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