The pandemic has made everyone sit-up and become extremely conscious on how important it is to have a healthy immune system. Staying protected from disease caused by bacteria, viruses, and other pathogens may not have been our focus earlier.

The devastation and the lives lost to COVID-19 is teaching us important lessons in meeting the health challenges confronting us.

Organs, cells, tissues, and proteins are the regulators of of our immune system. When harmful pathogens, in other words viruses, bacteria, and foreign bodies enter our system they cause infections and disease.

An immune response sets-off when the system comes into contact with a pathogen. Antibodies are released by the immune system that destroy the pathogen and kill them

Dietary experts point out that Including certain foods into your diet strengthens the immune system and its responses.

Here is a list of 15 essential foods that boost the immune system.

1. Blueberries

A type of flavonoid found in Blueberries called anthocyanin is rich in antioxidant properties. It contributes to boosting the immune system of a person. In a 2016 study by ‘PubMed’ the US National Library Of Medicine, it noted that flavonoids improve the respiratory tract’s immune defense system.

The upper respiratory tract infection or common cold may less likely affect people eating food that is rich in flavonoid, in comparison to those who don’t.

2. Dark Chocolate

According to the ‘PubMed’ study, an antioxidant called theobromine is found in dark chocolates. The immune system gets a boost, with the body cells being protected from free radicals.

When the food is broken down by the body or when it comes in contact with pollutants, free radicals are produced, these are molecules produced by the body that damage the body cells and cause disease.

However eating dark chocolate in moderation is advised, the study caution, because despite the potential benefits of dark chocolate, it is high in calories and saturated fat.

3. Turmeric

This yellow spice is commonly used in Indian curries. One of the most widely used spice in the country, it’s healing qualities are well-known, in alternative medicine it is used in many concoctions.

The immune response of a person vastly improves after consuming turmeric.

Per PubMed study, curcumin, a compound found in turmeric, has antioxidant and anti-inflammatory effects that boost the immune system.

4. Oily fish

According to ‘PubMed’, rich source of omega-3 fatty acids are available in salmon, tuna, pilchards, and other oily fishes. Omega-3 fatty acids reduce the risk of rheumatoid arthritis (RA) a study in 2014 by BMJ Journal states, if taken over a long period of time. This chronic autoimmune condition occurs when a healthy part of the body is mistakenly attacked by the immune system.

5. Broccoli

Potent antioxidants such as sulforaphane are found in Broccoli, being another source of vitamin C, it is a healthy vegetable to eat regularly for an improved immune system.

6. Sweet Potatoes

Sweet potatoes are a rich source of beta carotene, the antioxidant elements available in sweet potatoes gives the skin its orange color. Being a source of vitamin A, Beta carotene keeps the skin healthy, and protects it from ultraviolet rays, preventing skin damage.

7. Spinach

All essential nutrients and antioxidants can be found in Spinach. This immune system includes booster flavonoids, carotenoids, vitamin C, vitamin E. Vitamin C & E are two vital elements supporting the immune system. In addition, flavonoids found in spinach prevents common cold.

8. Ginger

The anti-inflammatory and anti-oxidative properties of ginger contributes to good health. However, more research is needed to corroborate the benefit value of the spice in combating illnesses. It is widely used in many dishes, desserts, and even in teas.

9. Garlic

Allicin in garlic supplements is considered to prevent the risk of getting colds or other illnesses. This common home remedy was researched on a group of participants, that took it as a placebo, and in fact had more than double the number of colds between them, in comparison to those that took garlic supplements. The researchers however concluded that more research was required to conclusively determine whether garlic does help in preventing getting cold or not.

10. Green Tea

This slightly bitter but refreshing brew has small amounts of caffeine, many people enjoy it as an alternative to black tea or coffee. Green Tea also has properties that strengthen the immune system. Similar to blueberries, green tea also contains flavonoids, which prevents the risk of getting a cold.

11. Kefir

Live cultures of bacteria that are beneficial for health can be found in this fermented drink. Preliminary findings determined that drinking kefir may boost the immune system.

Regular consumption, according to various studies indicate that it helps in fighting bacteria, reduces inflammation, and increases antioxidant activity.

However, majority of research was done on animals or in a lab. More research is needed to determine how kefir may help in preventing disease in humans.

12. Sunflower seeds

Sunflower seeds are a rich source of Vitamin E, an antioxidant. They also make a good addition to salads and breakfast bowls. As with other antioxidants, vitamin E helps the immune system resist free radicals that damage cells.

13. Almonds

Almonds contain manganese, magnesium, and fiber, and according to studies are a rich source of Vitamin E. The immune system gets a boost chewing a quarter cup of almonds as a healthy snack.

14. Oranges or Kiwis

Oranges and Kiwis are nourishing fruits with a rich source of Vitamin C in them. Many people turn to it, when they experience a cold developing. Although studies haven't determined if they really help, but Vitamin C does help in lowering the duration of common cold symptoms, and strengthens the immune system.

15. Red Bell Pepper

Red Bell Pepper is a good alternative for people that want to avoid sugar in fruit. An excellent alternative source of Vitamin C, it retains its nutrient content when it is stir-fried and roasted instead of steaming or boiling, as per a study on cooking methods

The PubMed study of the 15 foods listed above highlights the immune boosting prospects of the food.

However, the complexity of the immune system differs from person-to-person, and eating a healthy balanced diet is just one initiative to support your immune health.

Overall, lifestyle factors influence the health of our immune system, regular exercising and staying mindful on smoking and other harmful pursuits, have a significant impact on our health.

If someone is persistently experiencing ill-health, and worried about their immune health, a visit to the doctor’s office is recommended.