In the season of cold winter days and flu viruses, it is crucial to have a strong immune system. Therefore, the food we consume is of particular importance so that we can help our immune system to work well for us.
The first step you should take on this issue is to visit grocery stores and get these 15 foods that boost your immune system.
1. Citrus Fruits
Most people think of taking vitamin C after they had already become ill. This vitamin is extremely important as it helps to build and boost the immune system.
It is believed that vitamin C increases the production of white blood cells, which is key to fighting infections. Grapefruit, oranges, tangerines, lemons are the most popular citrus fruits that contain vitamin C.
2. Red Pepper
If you think that citrus fruits have the most vitamin C, then you are wrong! Red peppers contain twice as much vitamin C as citrus fruits. They are also a rich source of beta-carotene. In addition to boosting the immune system, vitamin C can help maintain healthy skin.
3. Broccoli
Broccoli is full of vitamins and minerals. Rich in vitamins A, C, E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can eat.
The key to keeping all the vitamins is to cook them as little as possible (steamed).
4. Garlic
Garlic is found in almost every kitchen in the world. Even in ancient civilizations, it was recognized as a way of combating infections. Garlic can also help lower blood pressure. The immune-stimulating properties of garlic come from the concentration of sulfur-containing compounds such as allicin.
5. Ginger
Ginger is another typical healthy food that we think of when we get sick. Ginger can help reduce inflammation, which can help soothe sore throat and other inflammatory diseases. Ginger may also help relieve nausea.
6. Spinach
Spinach is not only on the list because it is rich in vitamin C. There are also many antioxidants and beta-carotene that can boost your immune system.
Just like broccoli, spinach is most useful when cooked as little as possible to preserve its nutritional properties.
7. Yogurt
Yogurt is extremely beneficial, not just for our immune system. However, don’t forget to eat real yogurt, not the one with added sugar, fruit or dry milk. In addition, yogurt is an excellent source of vitamin D.
This vitamin helps to regulate the immune system and is believed to stimulate the body’s natural defense against diseases.
8. Almonds
When it comes to preventing and overcoming colds, vitamin E is ignored at the expense of vitamin C. However, vitamin E is the key to a healthy immune system.
It is a fat-soluble vitamin, which means that it must be properly absorbed. Nuts like almonds contain this vitamin.
9. Turmeric
Probably you know turmeric as the main ingredient in many meals. But this yellow-colored spice has also been used for years as an anti-inflammatory agent in the treatment of osteoarthritis and rheumatoid arthritis.
10. Green Tea
Both green and black tea have flavonoids – this is a type of antioxidant. Green tea is also a good source of the amino acid L-theanine, which helps to boost the immune system and fight off bacteria.
11. Papaya
Papaya is another fruit that contains vitamin C. One papaya contains 224% of the daily recommended amount of vitamin C.
In addition, papaya also contains a digestive enzyme called papain, which has anti-inflammatory effects.
12. Kiwi
Like papaya, kiwi has a lot of vitamin C, as well as potassium and vitamin K. Vitamin C as we already know, helps white blood cells fight infection.
Furthermore, other nutrients found in kiwis maintain the proper functioning of the rest of your body.
13. Chicken Soup
When you are sick, chicken soup is more than just a delicious soup. Chicken, as well as turkey, are rich in vitamin B6.
This is important for many chemical reactions that occur in the body. Thanks to it, new and healthy red blood cells are formed.
14. Sunflower Seeds
Sunflower seeds have phosphorus, magnesium and vitamin B6. They are also rich in vitamin E – a powerful antioxidant. This is important in regulating and maintaining the function of the immune system.
15. Crustaceans
Mussels, lobsters and all kinds of crustaceans – they contain zinc that is extremely useful for our immune system.
