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15 Superfoods To Boost Your Immune System

How to stay healthy
15 superfoods to stay healthy

In the season of cold winter days and flu viruses, it is crucial to stay healthy. This is why you should eat natural foods to boost your immune system.

The food you consume is of particular importance so that you can help your immune system to work well for you and stay healthy.

The first step you should take on this issue is to check out this superfoods list:

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 support 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

Superfoods list
Broccoli superfood

In fact, 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

For sure, 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 (info here).

5. Ginger

stay healthy superfoods
Superfoods list ginger

Of course, ginger is another typical superfood that you think of when you want to stay healthy. Above all, ginger can help reduce inflammation, which can help soothe sore throat and other inflammatory diseases. Also, ginger may help relieve nausea.

6. Spinach

As a matter of fact, 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
How to stay healthy with Yogurt

Yogurt is extremely beneficial, not just for your 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, if you really want to know how to stay healthy, vitamin E is the key to a strong immune system.

It is a fat-soluble vitamin, which means that it must be properly absorbed. Nuts like almonds contain this vitamin.

9. Turmeric

Turmeric boosts the immune system
Turmeric yellow-colored spice

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.

Don’t miss further info on how to have healthy immune system:

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.

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11. Papaya

Papaya to stay healthy
Eat papaya to stay healthy

Papaya is another fruit in superfoods list 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, which are crucial to stay healthy. In addition, vitamin C as you 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

Chicken soup to strengthen you immune system
Chicken soup is rich in vitamin B6

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

Crustaceans superfoods list
How to stay healthy with crustaceans

Finally, mussels, lobsters and all kinds of crustaceans are the last in this superfoods list, but not in importance. They contain zinc that is extremely useful for your immune system.

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