To strengthen your immune system, you need to eat foods rich in vitamins and minerals and reduce your intake of fat, sugar, and processed foods containing colorings and preservatives.
Doctors recommend foods rich in vitamin C to boost defenses. selenium, zinc, vitamins C and E, probiotics and omega 3, because they promote the efficient production of defense cells. Selenium is present in Brazil nuts, wheat, rice, egg yolk, sunflower seeds, and chicken.
Some of the foods that contain zinc are oysters, Shrimp, beef, chicken, fish, liver, wheat germ, whole grains and nuts.
Vitamin C is found in oranges, tangerines, pineapple, lemons, and strawberries. Vitamin E, in sunflower seeds, hazelnuts, peanuts or almondsProbiotic foods include natural yogurt and fermented milk. Omega-3 fatty acids are found in sardines, salmon, tuna, and flaxseed.
Likewise, consuming the following foods will allow you to boost your immune system.
1. Citrus fruits
Most people turn to vitamin C after a cold. That's because it helps strengthen their immune system. Vitamin C is believed to increase the production of white blood cells These are key to fighting infections.
Popular citrus fruits include:
- grapefruit
- oranges
- mandarins
- lemons
- files
- clementines
Because your body doesn't produce or store it, you need vitamin C daily to maintain your health. Almost all citrus fruits They are rich in vitamin C. With so much variety to choose from, it's easy to add a little of this vitamin to any meal.
2. red peppers
If you think citrus fruits have the highest amount of vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus fruits. They are also a rich source of beta-carotene. In addition to boost your immune systemVitamin C can help maintain healthy skin. Beta-carotene helps keep eyes and skin healthy.
3. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C and E, as well as many other antioxidants and fiberBroccoli is one of the healthiest vegetables you can put on your table. The key to maintaining its potency is to cook it as little as possible, or better yet, not at all.
4. garlic
Garlic is found in almost every kitchen in the world. It adds a little zest to food and is essential for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health Trusted Source, garlic can also help lower blood pressure and delay hardening of the arteriesGarlic's immune-boosting properties appear to come from a high concentration of sulfur-containing compounds, such as allicin.
5. Ginger
Ginger is another ingredient that many turn to after getting sick. Ginger can help reduce inflammation, which can help reduce a sore throat and other inflammatory diseases. Ginger may also help reduce nausea.
6. Spinach
Spinach is on our list not only because it is rich in vitamin C. It is also packed with numerous antioxidants and beta-carotene, which can boost the ability of fights infections with our immune system. Similar to broccoli, spinach is healthiest when cooked as little as possible to retain its nutrients. However, Light cooking improves its vitamin A and allows oxalic acid to release other nutrients.
7. Yogurt
Look for yogurts that have "live and active cultures" printed on the label, such as Greek yogurt. These cultures can boost your immune system to help fight off diseasesTry plain yogurts instead of pre-flavored ones loaded with sugar. You can sweeten your own plain yogurt with healthy fruits and a drizzle of honey.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin DVitamin D helps regulate the immune system and is believed to boost our body's natural defenses against disease.
8. almonds
When it comes to preventing and fighting colds, vitamin E tends to leave vitamin C behind. However, vitamin E is key to a healthy immune system. It is a fat-soluble vitamin, which means that requires the presence of fat to be properly absorbed. Nuts, like almonds, are packed with vitamins and also have healthy fats. A half-cup serving, which is approximately 46 whole shelled almonds, provides almost 100 percent of the recommended daily amount of vitamin E.
9. Turmeric
You may know turmeric as a key ingredient in many curries. But this yellowish spice has also been used for years. as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis.
10. Green tea
Both green and black tea They are full of flavonoids, a type of antioxidantWhere green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process that black tea undergoes destroys a large amount of EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
11. papaya
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the recommended daily amount of vitamin C in a single papayaPapayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins and folic acid, all of which are beneficial to your overall health.
12. Kiwi
Like papayas, kiwis are naturally packed with a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.Vitamin C increases white blood cells to fight infections, while the other nutrients in kiwi keeps the rest of the body functioning properly.
13. Poultry
When you're sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve the symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, like chicken and turkey, are rich in vitamin B-6About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of the recommended daily amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that occur in the body. It is also vital for the formation of new, healthy red blood cells. Broth or stock made by boiling chicken bones contains gelatin, chondroitin and other nutrients helpful for intestinal healing and immunity.
14. sunflower seeds
Sunflower seeds are full of nutrients, including phosphorus, magnesium and vitamin B-6They are also incredibly high in vitamin E, a powerful antioxidant.
Vitamin E is important for regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark green leafy vegetables.
15. seafood
Seafood isn't what comes to mind for many people trying to boost their immune system, but some types of seafood are packed with zinc.
Zinc doesn't get as much attention as many other vitamins and minerals, but our bodies need it so our immune cells can function as intended.
Seafood varieties high in zinc include:
- crab
- clams
- lobster
- mussels
Keep in mind that you don't want to have more than the recommended daily amount of zinc in your diet. For adult men, it's 11 milligrams (mg), and for women, it's 8 mg. Too much zinc can suppress immune system function.