Which foods increase immunity?
Article Source: Wiley Online Library
Why you should care
Boosting your immune system is more important than ever, especially in fighting infections and improving overall health. Certain foods provide essential nutrients that help your body fend off illnesses, making it easier to stay healthy and recover faster.
Answering the question… Which foods increase immunity?
Foods rich in vitamins, minerals, and antioxidants significantly boost the immune system. Citrus fruits like oranges and lemons are packed with Vitamin C, shown to improve white blood cell function. Garlic enhances immune response with compounds like allicin, while yogurt contains probiotics that strengthen gut immunity. Zinc-rich foods, such as shellfish and nuts, improve the body's ability to combat viruses, reducing recovery times by 20-30% in some studies.
How was the study done?
The article reviewed scientific studies on how nutrients in foods influence immune responses. Laboratory tests and human trials were analyzed to evaluate the effectiveness of Vitamin C, probiotics, zinc, and other key nutrients in improving immunity and preventing illnesses.
What was discovered?
- Vitamin C: Found in citrus fruits, it enhances white blood cell production, cutting cold durations by 8-14%.
- Garlic: Regular intake reduced the risk of colds by 63% in one study.
- Probiotics: Yogurt and fermented foods boost gut health, responsible for 70% of the immune system's activity.
- Zinc: Nuts and shellfish shorten recovery times from infections by up to 30%.
- Vitamin D: Found in fatty fish and eggs, it reduced respiratory infections by 12-50%.
Why does it matter?
Eating the right foods can naturally enhance your immune defenses, reducing your risk of illness and supporting quicker recovery. Including immunity-boosting foods in your diet is a simple, effective way to maintain long-term health and resilience against infections.