Our immune system remains a mystery to scientists and researchers around the world. But one thing is clear: our immune system is a complex, unified system that includes many organs and functions. As fears around the coronavirus are growing, it’s high time we boosted our immune system by taking proper diet, besides taking other precautions such as washing our hands regularly, and self-isolating.
Plan your meals to include the following powerful immune system boosters.
- Citrus fruits
Most people tend to turn to vitamin C once they have come down with a cold, essentially because it helps develop your immune system. It is considered that this vitamin raises the production of white blood cells, as these are important to resist infections.
Popular citrus fruits include grapefruit, oranges, tangerines, lemons, and limes. Since your body doesn’t generates or stores it, you need daily vitamin C for sustained health. Nearly all citrus fruits are rich in vitamin C.
Related Story: How Good Food and Physical Activity Can Affect Your Health
- Red bell peppers
Most people think that citrus fruits have the most vitamin C; this is a misperception. Red bell peppers contain twice as much vitamin C as citrus, and they are also full of beta carotene. While vitamin C may help keep skin healthy, beta carotene is great for the health of your eyes.
- Broccoli
Broccoli is one of the healthiest vegetables which is full of vitamins and minerals. It’s also rich in vitamins A, C, and E, as well as many other antioxidants and fiber. However, to take full advantage of its healthy effects, broccoli should be cooked as little as possible. It’s best if it’s eaten ripe.
- Garlic
Found in virtually all foods in the world, garlic adds a little flavor to any cuisine and is key to your health. It’s also thought to be an antidote to various infections, and may help reduce blood pressure and decelerate thickening of arteries. No doubt, if you want to strengthen your immune system and avoid the onslaught of disease and infections, make garlic part of your regular diet.
- Ginger
Ginger is another ingredient a lot of people consume once they get sick. This food may help reduce inflammation, which can help do away with a sore throat and other infections. Ginger may also help reduce nausea and chronic pain. Not including ginger in your daily diet would be detrimental to your health.
Related Story: Should Junk Food be Completely Avoided?
- Spinach
In addition to being rich in vitamin C, spinach is also full of many antioxidants, which may help our immune systems fight infections. Similar to broccoli, spinach will give its full efficacy when it’s cooked little so its nutrients are not dead. Light cooking increases spinach’s vitamin A and lets other nutrients to be released from oxalic acid.
- Yogurt
Yogurt is a great booster of your immune system that helps fight diseases. Instead of taking flavored yogurts that are full of sugar, try to get plain yogurts. Yogurt can also be a great source of vitamin D that helps boost the immune system and is believed to curb possible infections.
- Almonds
Vitamin C enjoys an edge over vitamin C when it comes to preventing and battling colds. Nevertheless, vitamin E is important to a healthy immune system, and it needs fat to be absorbed correctly. Almonds are full of the vitamin and also contain healthy fats.
Related Story: Foods To Maintain Healthy Blood Flow
- Turmeric
Turmeric is used as a major ingredient in many curries. But for years, people have used this bitter spice for many years to treat both osteoarthritis and rheumatoid arthritis. Also, research reveals that high absorptions of curcumin, which gives turmeric its characteristic color, can help cut muscle damage due to excessive workouts.
- Papaya
Papaya is another fruit loaded with vitamin C. There is approximately 225 percent of the daily suggested amount of vitamin C in a single papaya. Papayas also contain anti-inflammatory effects and are considered to be highly effective in treating stomach disorders. Besides, they have reasonable amounts of potassium, B vitamins, and folate, all of which are extremely good for your health.
- Kiwi
Like papayas, kiwis are also replete with many vital nutrients, such as folate, potassium, vitamin K, and vitamin C. Vitamin C enhances white blood cells to battle infection, while vitamin K helps the rest of the body work effectively.
- Poultry
When you’re sick, nothing gives you a better feeling than a bowl of chicken soup. Not only does it help improve symptoms of a cold, but it also helps save you from falling ill in the first place. Chicken and turkey are rich in vitamin B-6; nearly 3 ounces of light turkey or chicken meat contains 40 to 50% of your daily recommended amount of B-6 which is key to many of the chemical reactions that occur in the body.
- Sunflower seeds
Sunflower seeds are rich in nutrients, such as phosphorous, magnesium, and vitamin B-6, and are amazingly high in vitamin E, a strong antioxidant which plays an important role in regulating and keeping immune system function. Avocados and dark leafy greens also contain high amounts of vitamin E.
- Shellfish
Shellfish is the least one thinks of when it comes to boosting immune system. However, some types of shellfish are full of zinc, which sadly less attention compared to several other vitamins and minerals. However, we need zinc so that our immune cells can work as effectively as possible. avocados and dark leafy greens. Varieties of shellfish that are high in zinc include crab, clams, and lobster.
Conclusion
As they say, variety is the spice of life. And this holds particularly true when it comes to foods that help boost your immune system so that your body could function properly. Eating the foods above will tremendously help you ward off diseases and help fight infections. Be cautious about serving sizes and recommended daily consumption so that you don’t get too much of a single vitamin and too little of others. For after all, you are what you eat.