Introduction
Antibodies are critical in the immune system and are important in preventing and eradicating diseases in the human body. There is a close relationship between nutrition and immune system hence the saying, ‘you are what you eat’. From the outside they are compounds that assist in curbing oxidative stress and inflammation within an organism. This oxidative damage is by free radicals which are unstable molecules that could react with cells and organs in a way that is detrimental to the body. Since antioxidants help to provide immunity, eating foods that are rich in antioxidants puts the body in a position to fight germs.
Now, in this article, we will take you through the 20 antioxidant dense foods that should form part of your diet for a strong immune system. Here we will look at what makes the food special, antioxidants it contains, and possible ways of getting more of it in your diet. Keep on reading to get the information on how increasing the intake of antioxidants in your diet will help improve your immune response.
1. Dark Chocolate
Dark chocolates are rich in flavanols such as epicatechin and they bestow useful antioxidant impacts. Another study showed that cocoa flavanols can first activate and then enhance the defense mechanisms of the immune system to combat diseases. Opt for the dark chocolate that contains 70% cacao and above to get the most out of the health benefits. You can have a small square each day or alternatively mix cocoa powder to your milkshakes or cookies.
2. Pecans
Manganese and vitamin E are the other nutrients that are also found in large amounts in pecans and these two are vital antioxidants in the body’s immune system. Vitamin E helps in boosting the immune system of the human body through the tripling of natural killer cells involved in the elimination of pathogens. You can include pecans in a salad, breakfast dish or just take a handful of it in a day.
3. Blueberries
These natural plant substances are anthocyanins – compounds which are responsible for blueberries’ powerful antioxidant properties. Blueberries clear out cells’ toxic waste and the antioxidant effect in the blood is said to triple for up to 3 hours after consumption. You may eat them fresh or frozen and are ideal for use in fruit salads, smoothes, and yogurt parfaits.
4. Artichokes
Artichokes have many compounds that are essential in enhancing the immune system such as vitamin C, quercetin, rutin, and gallic acid that shields the cells from dangerous radicals. It is however observed that the highest concentrations are always realized in the outer parts of the vegetables. For optimal utilization of the antioxidant effects, steam or roast artichoke hearts or leaves often.
5. Spinach
Packed with immune boosting vitamins such as vitamin C, beta carotene, manganese, and zinc, spinach can also help you fend of the bugs. It also includes glutathione, which is one of the body’s powerful antioxidants that combat infections in the gut, respiratory tracts and other parts of the body. Use fresh spinach in omelets and scrambled eggs, smoothies, stir fries, soup and in salads.
6. Pecorino Cheese
Besides, Pecorino is one of the most antioxidant cheeses given the fact that the ageing process enhances vitamin E, vitamin A, and carotenoid contents. Together, these antioxidants help shield immune cells and might also reduce the likelihood of respiratory infections. It is pleasant in grated form over pasta, salad, roasted vegetable dishes or any cured meat.
7. Russet Potatoes
Surprisingly, the outer skin of russet potatoes is actually a storehouse of powerful antioxidant compounds such as vitamin C, zinc, flavonoids, and carotenoids. However, when taking avocado, one should ensure that they take the skin that contains lots of nutrients that boost the immune system. Russets are particularly good for baking and, when topped with yogurt or cheese that aids the immune system, make for a delicious meal.
8. Elderberries
These dark violet berries are packed with antioxidants referred to as anthocyanins. Research has indicated that elderberry extracts favor the production of cytokines –protein that regulates your body’s immune response. It also inhibits flu virus adhesion and replication on cells Elderberries also block flu virus entry and replication in cells. You can have them juiced, in syrup or even in gummies for an immunity boost.
9. Tomatoes
The red colour in tomatoes which is very attractive is due to an antioxidant known as lycpopen. Lycopene gradually raises the level of immunity by boosting the numbers of defensive white blood cells. Tomatoes also contain vitamins A, C and E, which are necessary to maintain an effective army of disease-fighting cells. One might consume tomatoes in roasted, sundried, canned, juiced, or even fresh sliced in meals.
10. Almonds
Manganese complement, vitamin E, and riboflavin are other antioxidants found in almonds that control the immune system. These nutrients are capable of shielding delicate white blood cells, enabling the immune system to perform optimally in combating pathogens. The nuts can be consumed in their natural form as a snack, roasted over salads or vegetables and in ground form as almond butter.
11. Pomegranates
Pomegranates contain polyphenol antioxidants, including punicalagins that stimulate macrophage and neutrophil activity in the body that fight infections. Taking pomegranate juice was even found to positively affect the persons inflammatory state during the flu season in one particular study. Juice must be taken or seeds to to enhance salads, yogurt, and desserts.
12. Red Cabbage
In many cultures red cabbage is valued because it contains anthocyanin pigments that protect guard cells against damaging free radicals hence its purple color. Red cabbage is also rich in vitamin C that helps to boost the immune system and it is preferred when raw in salads such as slaw, sandwiches, lightly sautéed in stir fryings or food soups to be served with antioxidants.
13. Walnuts
It may surprise you to learn not only are these nuts tasty but they are also nutritious and contain healthy fats, fiber, zinc, selenium, and vitamin E to manage the immune system. Certain antioxidants found in walnuts stimulate the cytokine system of the immune system, which helps to increase the performance of pathogen destroying cells. It’s advisable to consume a small handful of these on its own or garnish main dishes with crushed walnuts.
14. Carrots
Some examples of the root vegetables that are orange in color include carrots which are rich in antioxidants such as vitamin A, vitamin C, and glutathione. Vitamin A helps in the replication of white blood cells while vitamin C assists in production of interferon antibodies. This two work as a team to strengthen one’s defense against incoming bacteria and viruses that may want to attack the body.
15. Bone Broth
Chickens, beef or fish bones when boiled to a stew for several hours release collagen and amino acids that dissolve in the water to produce a flavorful bone broth full of immune-boosting minerals. Drinking bone broth delivers glutathione that triggers killer cells and strength and health of the resistant gut bacteria that form the immune system frontline.
16. Apple Cider Vinegar
The acidic part of apple cider vinegar degraded to liberate antioxidants such as gallic acid that has effective antibacterial and anti-inflammatory properties. Certain studies show that AVC could help prevent and alleviate cold and flu symptoms such as sinus congestion and sore throat when taken daily.
17. Ginger
Antioxidants present in ginger root include more than a dozen antioxidants referred to as gingerols, which prevent chronic inflammation typical of sickness. The raw or dried ginger can work as a purging agent and reduce the number of days one is sick with cold by nearly two days. Use it in tea, marinades, dressings, stir fries, etc for an anti-oxidant and an added boosting of the immune system.
18. Turmeric
The main antioxidant in turmeric is curcumin that contributes to immunity by activating antibodies and acting on killer T-cells that eliminate viruses. In addition to being an anti-inflammatory, curcumin also helps to shield the tissues from damage caused by infections. Ensure that you consume curcumin-rich foods with a pinch of black pepper and in a combination with oil in items like golden milk, curries, and soups.
19. Green Tea
They point out that the so called ‘catechins’ found in green tea are an effective antioxidant that enhances the production of cells that help in pathogen destruction. The polyphenols also can inhibit the virus multiplication rate and hence may reduce the rate of infection transmission and shorten the duration. Daily you can drinking matcha green tea or steeping leaves in a pot either loose or in tea bags for ice or hot tea.
20. Citrus Fruits
Finally, the fruits such as oranges, grape fruit, lemons, and clementines contain vitamin C that boosts the immune system and since the vitamin C is lost during infections the body needs to replenished more frequently for accelerated recovery. Citrus also contains bio flavonoids such as hesperidin and quercetan which also possess antibacterial and anti- inflammatory properties to counteract illness.
Key Takeaways
Here are the 20 most antioxidant foods that can be added to the diet to enhance the nutrient intake so as to shield one from getting sick. For your information, some of the ingredients high in antioxidants include dark chocolate, blueberries, spinach, elderberries, tomatoes, bone broth, turmeric, and citrus fruits. Polyphenols, flavonoids, carotenoids, vitamins C and E as mixture in these foods are bound to stabilize cells, reduce inflammation process and enhance immune response.
Try to take an extra step every day to incorporate more of these high antioxidant foods in meals, snacks, teas, juices, smoothies and so on; this will help to build up the body’s immunity during cold and flu seasons. Therefore, let it not escape your attention to load up on these tasty disease-fighting fruits and vegetables, nuts and seeds, spices, and herbs that can enhance your immunity 365 days a year!
