Foods You Need to Eat for Better Immunity

 

One way to care for ourselves is to help support optimal immune function by maintaining a fair amount of physical activity, managing stress and anxiety, and focusing on healthy eating.

Your lifestyle and the things you eat can have a direct effect on your immunity, thus help your body gain more resistance against viruses and stay healthy.

Citrus fruits

Vitamin C helps improve the immune system, and that’s why many people turn to this refreshing vitamin when they catch a cold or to help prevent catching it. Experts say that Vitamin C can help your body make more white blood cells, which are necessary when it comes to managing and kicking off infections.

So try adding limes, lemons, tangerines, oranges, to your diet so you can provide your body with enough vitamin C, especially that the human body doesn’t produce or store it. You can supplement with vitamin C if you cannot purchase citrus fruits.

Chicken

Many people turn to chicken soup as a comforting meal when feeling sick, but it’s much more than a hearty food that makes you feel good. Chicken soup can actually help get rid of the annoying symptoms of a cold and even help you prevent getting ill or catching a cold.

Both chicken and turkey contain an interesting amount of vitamin B-6, which has a crucial role in various chemical reactions that take place inside your body. Plus, Vitamin B 6 is also important to the development of healthy new red blood cells.

Chicken broth is also very healthy and can enhance both immunity and gut healing thanks to its nutrients, such as chondroitin and gelatin.

Broccoli

This veggie is one of the best foods you can eat to help boost your immune system and stay healthy. Broccoli actually contains vitamins E, C, and A, in addition to fiber and antioxidants. Trying eating some broccoli if you haven’t started as yet.

Garlic

Garlic is known for its incredible power when it comes to fighting infections and boosting immunity. It can be added to almost any meal or even be eaten raw with some olive oil during sickness as a potent home remedy.

In fact, garlic can help decrease blood pressure and prevent the hardening of the arteries. Garlic can thin the blood so if you are taking aspirin, please consult with your health care provider before taking.

Ginger

Ginger can actually help reduce inflammation

, which in turn can help decrease various inflammatory issues and get rid of mild flu or cold symptoms. Plus, it can even help minimize nausea.

Ginger is rich in gingerol, a cousin of capsaicin. Plus, it can help lower bad cholesterol and help in managing chronic pain.

Spinach

Besides being a rich source of vitamin c, spinach also consists of plenty of antioxidants and beta carotene, which can help boost your immune system’s ability to fight infections and keep your body healthy.

Just like broccoli, spinach is one of the healthiest foods you can add to your diet, just don’t forget to avoid overcooking it to preserve its nutrients. It’s best to keep the cooking light.

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C, and Vitamin E

Green tea

High in antioxidants which has been found to boost immunity. Green tea is also rich in flavonoids, just like black tea. What’s more, green tea also contains L-theanine, the amino acid that may help your body produce germ-fighting compounds in T-cells.

Almond

Almond contains Vitamin E and may not be as effective in relieving colds as vitamin C, but it plays an important role in promoting a healthy and robust immune system. Moreover, vitamin E is a fat-soluble vitamin (this means it needs the fat to be present in order to be absorbed perfectly.) Amazingly, almonds can be a wonderful source of both vitamin E and healthy fats.

Turmeric

Turmeric is a powerful spice has always been used as an anti-inflammatory home remedy to help treat rheumatoid arthritis and osteoarthritis. Moreover, according to research, this spice can also help relieve muscle damage that’s caused by exercise.

Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

Papaya

Papayais another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

kiwis

Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Start adding these foods to your diet today to boost your immune function.

 

References

Foods to boost immunity retrieved from https://www.medicalnewstoday.com/articles/322412#other-ways-to-boost-the-immune-system

Foods to boost immunity retrieve from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

Foods that boost immunity retrieved from https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods

 

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