Immunity Boosters to Help Fight All Types of Problems

26. Go for garlic Garlic has been used for centuries to fight bacteria and viruses and speed up healing. In ancient times, garlic was a cure-all… Rina - March 3, 2020
Garlic Cloves and Bulb in vintage wooden bowl.
Garlic Cloves and Bulb in vintage wooden bowl. Shutterstock.

26. Go for garlic

Garlic has been used for centuries to fight bacteria and viruses and speed up healing. In ancient times, garlic was a cure-all for everything from stomachaches to infections to coughs. Garlic is a broad-spectrum antimicrobial agent and immune booster.  Eating garlic can boost the number of virus-fighting T-cells in your bloodstream. This is important because colds and the flu are caused by viruses.

Some benefits of garlic are credited to the presence of the sulfur-containing compound, Allicin, found in fresh, crushed or chewed garlic, due to which it has anti-bacterial and anti-fungal properties. Some startling claims mention that it may help prevent some forms of cancer too. The health benefits of garlic are aplenty.

Garlic is a part of the onion family and the ‘bulb’ of this herb typically consists of 10-20 smaller sections called the ‘cloves’. Each small clove is a powerhouse of flavor as well as medicinal properties. Every 100 grams of garlic will serve you with close to 150 calories, 33 grams of carbs, 6.36 grams of protein. Garlic is also enriched with Vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. Since heat deactivates a key active ingredient, try to eat it raw or to add it to foods just before serving.

Citrus fruits (orange, lemon, grapefruit, mandarin, lime)
Citrus fruits (orange, lemon, grapefruit, mandarin, lime) Shutterstock.

27. Citrus fruits for vitamin C

Vitamin C improves the function of what are called the “natural killer” cells, which help to eliminate infection, and aid in antimicrobial activity; It helps the body’s own helper cells such as lymphocytes; It helps the body’s cells maintain their integrity, and resist oxidative damage. Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorus, magnesium and copper ( 7 ).

Additionally, they are rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects. Fruits that are rich in vitamin C, which is essential for boosting your immune system and fighting off colds and infections. Vitamin C has the added benefit of contributing to normal collagen formation, which helps promote healthy glowing skin.  Citrus fruits include oranges, mandarins, grapefruit, lemons, and limes.

Sambucus nigra - Elderberry
Sambucus nigra – Elderberry. Shutterstock.

38.  Elderberries as immune support

Elderberries and their flowers are packed with antioxidants and vitamins that may boost your immune system. They can help lower inflammation, lessen stress, and protect your heart, too. Some experts recommend elderberry to help prevent and ease cold and flu symptoms. Elderberry juice benefits are attributed to its nutrients, which include vitamin A, vitamin B, vitamin C, carotenoids, amino acids, and flavonoids.

Elderberry juice is also very rich in certain essential minerals such as potassium, calcium, phosphorus, and several anti-oxidants Aside from immune support, Elderberry is known to be an effective, safe weight loss is about more than dieting. It’s about maintaining a healthy lifestyle: good nutrition and often, regular exercise. This fruit is among the top sources for antioxidants, which play a proven role in reducing inflammation.

Eat foods that are good for your immune system so that your body can start to repair itself. Shutterstock.

29. In summary

Immune boosters improve cardiovascular health, lowes blood pressure, help to control body weight and protect against a variety of diseases. Its benefits include weight loss, reduced cancer risk, improved diabetes management, better heart health, stroke prevention, strong bones and teeth, better mood, improved memory. The immune system is a key factor in maintaining good health.

Our immune system shields our bodies from external harm, ranging from the common cold to life-threatening diseases. It can become weakened from poor diet, stress, lack of quality sleep, immobility… among many other factors. The consumption of a healthy diet, getting enough exercise, having 8 hours of restful sleep, and adopting a positive attitude can go a long way towards fighting off the cold and keeping you “over” the weather.

What are our sources, where did we find this stuff? › expert-answers › lack-of-sleep › faq-20057757
Research on weight and immunity, published April 7 in the Journal of Clinical Endocrinology Metabolism
Cell, a Cell Press publication, on October 13th, 2011