Citrus fruits provide vitamin C, which is essential for immune function. Consuming red bell peppers, yogurt, and leafy greens can also help fight infections, according to Health website.
اضافة اعلان
Citrus Fruits
Studies praise citrus fruits for their vitamin C content and their role in supporting immune function. Vitamin C, or ascorbic acid, is a water-soluble vitamin essential for tissue growth and repair. As an antioxidant, it combats free radicals, helping to prevent certain types of cancer, heart disease, and other chronic health conditions.
An adult needs an average of 75–90 milligrams of vitamin C per day. However, the body cannot produce vitamin C, so it must be obtained through diet.
Common citrus fruits include oranges, which contain 82.7 mg of vitamin C per fruit; tangerines with 32 mg per fruit; lemons with 19.5 mg per fruit; and grapefruit, which provides 39.3 mg of vitamin C per half fruit.
Sweet Red Bell Peppers
Sweet bell peppers, especially red ones, support a healthy immune system. A single large red bell pepper contains about 210 milligrams of vitamin C—more than twice the recommended daily intake.
Beyond vitamin C, red bell peppers are rich in beta-carotene, a powerful antioxidant responsible for their deep red color. Beta-carotene also acts as a precursor to vitamin A, helping promote eye and skin health.
Yogurt
Research shows a strong link between gut health and overall health. The digestive system hosts a complex microbial community that supports health by regulating energy and immune responses.
Consuming probiotic-rich foods such as yogurt can increase beneficial gut bacteria. Greek yogurt, in particular, offers immune benefits by providing high-quality protein and promoting bacterial diversity in the gut.
Fatty Fish
Most immune cells contain receptors for vitamin D, indicating its direct role in proper immune function.
Fatty fish such as salmon and mackerel are rich sources of vitamin D. An 85-gram serving of cooked salmon provides about 14.5 micrograms of vitamin D, or 97% of the recommended daily intake.
These fish are also excellent sources of omega-3 fatty acids, which have been linked to lower mortality rates from major diseases, including cardiovascular disease, cancer, and Alzheimer’s disease. Research shows omega-3s are associated with reduced inflammatory markers, though portion control remains important.
Poultry
Poultry such as chicken breast and turkey is rich in vitamin B6, which supports immune health.
Vitamin B6 plays a vital role in the production of T cells and interleukins—key components of optimal immune function. Research links vitamin B6 deficiency to chronic inflammation, suggesting the vitamin helps reduce oxidative stress.
A 113-gram serving of chicken breast provides 0.916 milligrams of vitamin B6, or 54% of the maximum recommended daily intake.
Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard positively affect immune health. They are rich in nutrients and fiber that support gut health and meet many daily nutritional needs.
Their antioxidant content is particularly beneficial, as regular consumption can reduce oxidative damage and inflammation. Leafy greens can be eaten fresh in salads or cooked and added to a variety of dishes.
Nuts
Zinc is essential for a healthy immune system, playing a role in regulating cellular signaling pathways. While many foods contain zinc, nuts are among the most convenient sources.
Cashews, almonds, and pine nuts are excellent options. A 28-gram serving of cashews provides 1.64 milligrams of zinc (15% of the maximum recommended intake), while almonds provide 0.885 milligrams (8%).
Ginger
Ginger, a flowering root plant, is associated with positive immune effects due to its antioxidant and anti-inflammatory properties. It may help reduce the risk of chronic conditions such as cardiovascular disease.
Ginger blocks pro-inflammatory cytokines and inhibits oxidative molecules that contribute to inflammation.
Turmeric
Turmeric is a bright yellow, bitter spice containing a bioactive compound called curcumin.
Curcumin interacts with immune cells such as macrophages and natural killer cells, enhancing the body’s defense capabilities. Its digestive, anti-inflammatory, and antioxidant properties help block metabolic pathways that trigger inflammation and oxidative stress.
Garlic
Garlic has long been used for medicinal purposes due to its immune-supporting compounds. These bioactive substances have antibacterial, anti-inflammatory, and antioxidant effects, as well as neuroprotective properties.
Garlic supports brain, gut, and heart health, enhances immune responses, and helps reduce inflammation.
Middle East
