14 Foods That Strengthen Your Immune System

Photo by Jannis Brandt (Unsplash)

JPTG. I Body immune is a system made automatically by the body's special organs, cells and body chemistry to fight against infections caused by viruses or bacteria. To strengthen the body's immunity, apart from exercising regularly, getting enough rest, food is also needed to strengthens your body's immune system to ward off viral diseases.

During global Covid-19 virus pandemic, WHO and Indonesia government have advised people to always wear masks, keep the distance, wash their hands regularly and maintain cleanliness to increase your body's immune.

Until the Covid-19 vaccine found to be made and produced, no other medicine or supplements specifically have been found to treat diseases caused by the corona virus. However, its advisable to keep and always maintain and increase the body's immunity through nutritious food intake.

Then to strengthen the body's immunity, what foods are recommended for us?

As reported by Kompas, here are some foods to strengthen the body's immunity which was tailored by food ingredients in Indonesia.

14 Foods That Strengthen Your Immune System

 
1. CITRUS

The highly vitamin C content in citrus fruits will increase the production of white blood cells in the body that fight against viral infections.

Like when we have a cold, vitamin C in oranges is needed to help build the body's immune system.
Which includes variants in citrus fruits are: apples, grapes, tangerines, limes and lemon.

The daily recommendation for vitamin C needed for adults is 75 mg for women and 90 mg for men. If you are taking vitamin C supplement it was recommended not to exceed 2,000 mg a day.
 

2. CHILI

Chili peppers contain vitamin C three times higher than citrus fruits. Also its contains beta-carotene which converted in the body through chili into vitamin A. Besides boosting the body's immunity, beta-carotine is also beneficial for eyes and skin health.
 

3. BROCCOLI

Broccoli rich in various of vitamins A, C and E as well as antioxidant minerals. It's better not to cook broccoli too long to keep the vitamin and nutrient content high. Broccoli is one of the healthiest vegetables on your menu to ward off viruses.
 

4. GARLIC

Garlic useful for adding the aroma of cooking and increasing the body's immune system. In addition, garlic is very important to keeping blood pressure because of its ability to slow hardening of the arteries. While the high concentration of compounds containing sulfur in garlic, such as allicin, will be increase the body's immune system.
 

5. GINGER

Ginger can help reduce inflammation, sore throat and inflammatory ailments. They also reduce chronic pain, nausea, and even have cholesterol-lowering properties. It has a slight hot taste and often used as a cover drink to withstand cold weather.
 

6. SPINACH

Spinach rich for vitamin C, contains lots of antioxidants and beta-carotene. Antioxidants and beta-carotene increase the body's ability to fight infection and boost the immune system. To retain its nutritional essence, spinach should be cooked not too long to make it easier to absorb vitamin A and allow other nutrients to be released from the antinutrient oxalic acid.
 

7. TURMERIC

Turmeric is often used in the basic ingredients of curry, has long been used as an anti-inflammatory in treating osteo-arthitis and rheumatoid-arthitis (joint pain in bones). Research has also shown that turmeric contains curcumin which gives turmeric its distinctive yellow color as an immune booster and antiviral agent.
 

8. GREEN TEA

Green and black teas contain flavonoids, which are a type of antioxidant. However green tea is superior at levels of EGCG (epigallocatechin gallate) another powerful antioxidant. Research has shown that EGCG improves immune function. Green tea is also a good source of the amino acid L-theanine, which helps in the production of germ-fighting compounds for the body's cells.
 

9. PAPAYA

This one fruit contains a lot of vitamin C which is recommended for every day consume in one of medium papaya fruit. Papaya also contains a digestive enzyme called papain which has anti-inflammatory effects (reduces inflammation, relieves pain and lowers fever). In addition, papaya fruit contains sufficient potassium, magnesium and folate which are beneficial for overall body health.
 

10. KIWI

Kiwi is naturally full of essential nutrients for the body, namely folate, vitamin C, vitamin K and potassium. The vitamin C contained in Kiwi will increase white blood cells to fight infection.
Meanwhile, the other nutrients on kiwi help keep all body organs functioning properly.
 

11. CHICKEN MEAT

The vitamin B-6 contained in chicken meat will help reduce inflammation when you are sick and relieve flu symptoms. That's why a bowl of chicken soup is highly recommended when your body has a cold or flu. Vitamin B-6 is an important element in many chemical reactions that occur in body as well as the formation of new and healthy red blood cells. The broth produced from boiling chicken contains gelatin, chondroitin and other nutrients which are useful for healing the intestines and increasing immunity.
 

12. SHELLFISH

Several types of shellfish contains zinc or iron. The body needs zinc so that our immune cells can function properly. Shellfish variants that contain zinc include: oysters, crab, lobster and green clams.
However, it must be remembered not to consume shellfish more than the recommended daily amount of zinc, which is 11 mg for adult men and 8 mg for adult women. Too much iron or zinc in the body may reduce immune function.
 

13. FISH OIL

Fish oil or commonly called omega-3 fatty acids are found in salmon and tuna or other fatty fish.
According to research, long-term intake of omega-3 fats from fish can reduce the risk of Rheumatoid Arthritis (RA). RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks healthy parts of the body.


14. SWEET POTATOES

Sweet potatoes contains lots of beta-carotene or type of antioxidant as a source of vitamin A. Beta-carotene helps made eyes and skin more healthy. Its also even provide protection against skin damage due to ultraviolet (UV) rays.