9 Foods To Raise Defenses

If you feel weak, tired and your body easily receives infections, it is time to strengthen your immune system. Adequate nutrition is essential, it is important to include foods in your diet to raise your defenses.

That is, foods that are allies of your immune system, which is responsible for protecting your organisms from bacteria, fungi and any infectious disease.

In addition to that, you must also take into account other factors, such as leading a life without much stress and having a proper sleep habit.

However, in this article we will focus on some of the foods that you can include in your diet that will help boost the defenses of your immune system.

Foods to raise the defenses

1. Water

Throughout the day, the body needs to hydrate with water in order to function properly, as stated in this study carried out by the Spanish Society of Basic and Applied Nutrition. Now, there are many wrong beliefs about it.

Most people believe that every adult should drink 1.5 or 2 liters of water before the end of the day. However, the truth is that there is no scientific evidence to support such amounts. Therefore, everyone should drink according to their thirst and the type of physical activity they do.  

• Try to drink at least 4 glasses of water a day (in addition to juices and other healthy sources of fluid) to stay well hydrated.

2 Garlic

Garlic is a food that not only helps to season meals. It can also help to raise the defenses when it is included on a regular basis in a balanced diet, as stated in this study carried out by the National Institute of Psychiatry “Ramón de la Fuente” 

• According to research, garlic can provide the body with enzymes, antioxidants, potassium, phosphorus, zinc, and calcium.

3. Citrus

Lemon, mandarin, grapefruit, orange and fruits that are part of the citrus family represent one of the most frequent recommendations in terms of food to raise the defenses.

Thanks to containing a large amount of vitamin C, they act as antioxidants, preventing respiratory diseases and helping their recovery, as well as strengthening the immune system, according to this study carried out by the University of Otago (New Zealand).

In addition, citrus fruits can offer much more than vitamin C to the body: they are loaded with fiber, potassium, magnesium and calcium, essential for strengthening bones, muscles and controlling the nervous system.

4. Bee honey

Although honey is generally used to sweeten foods and beverages, its benefits go beyond just a good taste.

• It has a wide variety of antioxidants, helps to relieve coughs, prevent dry throat and eliminate phlegm.

• On the other hand, honey works as a calming for our nervous system, reduces cholesterol, helps improve digestion and, of course,  strengthens the immune system. This is stated in this study carried out by the Pontifical Catholic University of Chile.

5. Onion

Onion is one of the most used natural remedies to fight respiratory infections and increase defenses,  according to this study from Niger Delta University.

• It contains vitamins, mineral salts, sulfur, magnesium, iron and sodium.
• Consequently, it helps fight diabetes (as stated in this research conducted by the University of Gezira, in Iran), infectious diseases and digestive problems.

6. Red fruits and vegetables

The color of fruits and vegetables indicates some of the nutrients and benefits that they offer to the body.

• The red ones are rich in carotene and vitamin A, which makes them excellent foods to raise the defenses of the immune system. This is stated in this study by Hoffman-La Roche Inc. (United States).
• They are antioxidants and, therefore, help maintain good health of all body systems, including the circulatory system.

To raise the defenses, in this group we also find paprika, beets and the following fruits:

• Tomato
• Watermelon.
• Strawberries.
• Cherries
• Raspberries
• Red Apple.

7. Mushrooms

Mushrooms have antimicrobial properties, according to this study carried out by the Autonomous University of the State of Hidalgo (Mexico). Therefore, they are ideal for strengthening defenses and providing the body with enough energy to carry out daily activities.

In addition, by containing potassium, they regulate body fluids, normalize blood pressure and stimulate the proper performance of metabolism.

8. Foods rich in vitamin E

If you need to increase your defenses, the following food group will be of great help:

• Nuts: sunflower seeds and almonds.
• Vegetables: chard, spinach, broccoli.
• Fruits: papaya, avocado, olives.
• Cereals: wheat germ.
• Legumes: soy.

According to this study carried out by the Higher Institute of Medical Sciences of Havana (Cuba), vitamin E stands out as a powerful antioxidant and stimulates the proper functioning of the immune system.

• Its daily consumption (in a balanced way) helps protect against deterioration and diseases of the heart, eyesight, etc. Therefore, it plays a very important role in cell regeneration.

9. Foods with iron

This mineral is essential if you want to strengthen your immune system, as it helps to treat and prevent anemia, according to this study carried out by the Ramón y Cajal University Hospital (Madrid). Also, it reduces the risks of fatigue and weakness.

It is also recommended for skin care, as it fights free radicals and also promotes body energy.

The main food sources of iron are:

• Chicken.
• Fish.
• Seafood.
• Vegetables.
• Red meat
• Nuts.
• Prunes.
• Green leafy vegetables.
• Integral products.

So, include these foods in a balanced diet and fully enjoy their benefits. Your health will thank you!