Following a balanced diet rich in essential nutrients is a scientifically proven way to strengthen the immune system and help prevent disease. While garlic is known for its anti-inflammatory properties that aid in fighting infections, other immune-boosting foods may be even more effective in supporting immune health, according to the website Health.
اضافة اعلان
1. Citrus Fruits
Citrus fruits such as oranges, grapefruit, and lemons are rich in vitamins and antioxidants, particularly vitamin C. Antioxidants are plant compounds that reduce inflammation and combat cell damage. Studies have shown that diets high in antioxidants help lower the risk of upper respiratory infections such as the common cold. Vitamin C also plays a key role as an antioxidant that enhances the production of white blood cells, which are essential for fighting infections.
2. Bell Peppers
Bell peppers are high in vitamin C, along with a range of other vitamins that support immune health. Red bell peppers contain beta-carotene, a form of vitamin A that helps strengthen immunity. They also provide lycopene, a plant pigment with anti-inflammatory properties.
3. Yogurt
Yogurt is a dairy product rich in probiotics—live microorganisms that help maintain a healthy balance of beneficial bacteria in the gut. Probiotics improve digestion, reduce the risk of constipation, and may support immune health. The gut microbiome contains a large number of immune cells, and a healthy balance of bacteria and other microorganisms in the digestive system enhances immune function.
4. Leafy Green Vegetables
Leafy greens such as kale, spinach, and Swiss chard are rich in vitamins A, C, and K, as well as antioxidants and fiber. The antioxidants help reduce inflammation and strengthen the immune system, while dietary fiber supports gut health, which can positively affect immune efficiency.
5. Fatty Fish
A diet rich in fatty fish supports immune health. Fatty fish such as mackerel and salmon are important sources of omega-3 fatty acids. These healthy fats support cell integrity and reduce inflammation, helping the body fight infections and recover more quickly. Diets high in omega-3s may also increase beneficial gut bacteria, enhancing gut health and strengthening the immune system.
Asharq Al-Awsat
