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29 March 2024

Do you often fall sick? 10 super-foods to boost your immune system

Follow a healthy lifestyle that aids in boosting your immune system to ensure your protection against various diseases. (Shutterstock)

Published
By Ajanta Paul

Your immune system does a remarkable job of defending you against disease-causing microorganisms.

But sometimes it fails; a germ invades successfully and makes you sick. There are times when never feel fully recovered before another bout of sickness.

Plan your daily meals to include a variety of fruits, vegetables, healthy proteins and fat

So how can you bolster your defenses against the germs lurking in the common areas in your office, the malls where you do your shopping or the metro/taxi you take to travel?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons.

Your first line of defense is to choose a healthy lifestyle.

Feeding your body certain foods may help to keep your immune system running strong.

 Dubai based dietician Reem Abdallah says, "Boosting the immune system is a combination of eating healthy food year round that are rich in vitamins and minerals, filling your plates with portions of colorful fruits and vegetables, drinking 8-10 glasses of water per day, exercising, and getting enough sleep to relax your body."

Ms Abdallah lists out 10 powerful immune system boosters that will increase your chances of fending off bugs before that get you sick.

1. Yogurt

It is rich probiotics, or the 'live active cultures' which are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.

A cup a day may reduce your chances of catching cold.

2. Citrus

Oranges, grapefruits, lemons are rich in vitamin C which is believed to increase the production of white blood cells.

They are the key of fighting infections. Your body doesn't store or produce vitamin C, thus a daily intake of this vitamin is important.

3. Broccoli

This vegetable is rich in vitamins A, C and E as well as a variety of antioxidants which help your body fight infections.

To keep these nutrients intact, cook the broccoli as little as possible.

4. Spinach

This green leafy vegetable is rich not only in vitamin C, but also in several anti-oxidants including folate which helps your body make new cells and repair DNA.

5. Sweet Potatoes

Sweet potatoes and several other vegetable such as cantaloupe, pumpkin and squash are rich in carotenoids, which the body turns into vitamin A, which has an antioxidant, and may reduce the risk of some cancers and is linked to a slow-down in the aging process.

6. Fish

Fish and shellfish such as oysters, lobsters and crab are rich in zinc and selenium, which help white blood cells produce certain proteins that clear viruses from your body.

Fish is also rich in omega-3 fatty acids, which reduce inflammation, increase airflow and protecting lungs from colds and respiratory infections.

7. Berries

Blackberries, blueberries, strawberries, acai berries are rich in wide variety of antioxidants that help eliminate free radicals and protect your body against infections.

8. Button Mushrooms

Mushrooms are rich in selenium, and B vitamins niacin and riboflavin which boost your immunity and protect you against flu.

9. Garlic

It is a part of every cuisine around the world. Garlic's immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds.

10. Green Tea

It is rich in antioxidants and in an amino acid that aids in the production of germ fighting in your immune cells.

Plan your daily meals to include a variety of fruits, vegetables, healthy proteins and fat. Follow a healthy lifestyle that aids in boosting your immune system to ensure your protection against various diseases.