The ketogenic (keto) diet, known for its low-carb, high-fat approach, is widely recognized for promoting weight loss, enhancing mental clarity, and providing sustained energy. However, one of its lesser-known yet significant benefits is its ability to bolster the immune system. A well-structured keto diet, rich in nutrient-dense foods and essential vitamins and minerals, can help your body fight against illness. But what food options are the most effective ketogenic foods that can enhance your immune function? We got in touch with Rahul Kamra, Keto Coach and Founder of Ketorets who shares five keto foods to boost your immune system.

Avocados are unique in the fruit world due to their high levels of healthy fats. They are loaded with vital nutrients, including potassium, magnesium, and immune-boosting vitamins C and E. What sets avocados apart is their relatively low net carbohydrate content combined with a high fibre content, making them an excellent choice for keto dieters.

Research has shown that people who consume an avocado daily can see improvements in heart health, such as lowered LDL (bad) cholesterol levels. “You can easily incorporate avocados into your meals. For example, blend them into a refreshing smoothie, or simply mash one with lime juice, salt, and pepper, and serve it alongside keto-friendly vegetables like cucumber,” Rahul said.

Berries, including strawberries, raspberries, blackberries, and blueberries, are a nutritional powerhouse and an excellent addition to a ketogenic diet. They are rich in manganese and vitamins C and K, and a single cup provides about four grams of fibre, benefiting your digestive health.

Rahul shares, blueberries, in particular, are renowned for their high antioxidant content, which has been shown to reduce inflammation, protect against disease, and slow down the ageing process. Incorporate them into your keto-friendly smoothies, sprinkle them over Greek yogurt, or enjoy them as a refreshing snack alongside a handful of nuts.

Ginger is a low-carb spice brimming with antioxidants that can enhance your immune system. It is particularly beneficial for respiratory health, making it an excellent choice during flu season. The active compound gingerol helps reduce inflammation and combat oxidative stress.

In addition to its health benefits, ginger can improve digestion and alleviate nausea, making it a valuable addition to a keto diet. You can add ginger to flavourful stir-fries or brew a soothing tea by steeping fresh ginger in hot water, adding lemon juice, and sweetening it with stevia according to your taste preferences.

Garlic is another potent food on the ketogenic diet that can enhance immune function. With extremely low carbohydrate content, it fits perfectly into a keto lifestyle. “Garlic possesses antiviral, antifungal, and antibacterial properties, making it a natural immune booster. Its high antioxidant levels further support the body's defence mechanisms,” he said.

This ingredient can elevate the flavour of your meals while also contributing to a healthy immune system. Whether you roast garlic for a sweeter flavour, mix it into a salad dressing, or add it to sauteed vegetables and meats, it’s an easy addition to any keto dish.

Bell peppers are a fantastic choice for anyone following a ketogenic diet due to their low calorie and carbohydrate content. These colourful vegetables offer several health benefits, particularly in terms of immune support. They are rich in vitamins A and C, as well as antioxidants, which are essential for bolstering immune function.

Moreover, bell peppers contain fibre that promotes digestion and gut health, both crucial for a robust immune system. Their versatility allows you to enjoy them raw in salads, grilled alongside chicken or tofu, or sautéed with garlic and olive oil for a flavourful side dish.

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