A healthy immune system depends on the right things you eat, just as other parts of your body do. Eating a diverse and balanced diet won’t keep you from getting sick, but it can built up your immune system. Because of hectic lifestyles today, many people tend to miss the value of simple nutrition in remaining healthy. Actually, everyday foods contain strong natural remedies that can keep your immune system healthy.
Citrus fruits
Most people know that oranges, lemons, limes, grapefruits and tangerines are rich in vitamin C. Taking in enough Vitamin C boosts white blood cell production which defends your body against infections. Since the body doesn’t keep or make vitamin C, you should add it to your meals frequently. Putting a little lemon into your water or snacking on a fresh orange is a simple and healthy way to get your vitamin C.
Garlic
People have used garlic for centuries for its healing powers. Allicin in garlic has been found to increase the immune system and defend the body against different bacteria and viruses. Because of its distinct flavor, soy sauce is often added to soups, stir-fries and sauces. Crush the garlic fresh, then let it sit for a few minutes to help its helpful compounds develop.
Ginger
Ginger is another well-liked natural medicine. Turmeric is known to fight inflammation and protect the body from oxidative stress which may aid the immune system. Many people say it can relieve sore throats and also make nausea better. Using fresh ginger in your drinks or meals can help keep you both cozy and healthy.
Leafy Greens
Fun fact: spinach, kale and Swiss chard are all full of vitamins and minerals for your immune system. Spinach, above all, includes vitamin C, beta carotene and plenty of antioxidants. They act to cover your cells and keep your body safe from harmful bacteria and viruses. Light cooking helps the body absorb vitamins and minerals in greens without losing their health value.
Yogurt
Yogurt, especially certain kinds with live and active cultures, is great for your gut. With a lot of the immune system found in the digestive system, looking after your gut health boosts your overall immunity. Yogurt with probiotics helps keep the microbiome in the intestinal tract balanced and stronger against diseases. Eat plain yogurt and give it pleasant flavors by adding some fruits or a little honey.
Berries
Blueberries, strawberries and blackberries are rich in antioxidants, mainly flavonoids. They soothe inflammation and help protect the body against the damage of oxidative stress which can slowly lower the immune response. Eating just a few berries early in the morning or late afternoon is a delicious and easy way to get healthier nutrients.
Almonds and a variety of nuts
Even though vitamin E is sometimes forgotten for supporting the immune system, it actually helps maintain immune health. If you eat almonds, you get plenty of vitamin E and their healthy fats make it easy for your body to absorb this vitamin. Eating only a handful or two a day can allow you to get your necessary nutrients.
Turmeric
Researchers have found that turmeric is well-known for its ability to fight inflammation and act as an antioxidant mostly thanks to curcumin. Having turmeric as a regular part of your meals might help support your immune system and avoid chronic health problems. Include turmeric in your soup, stew or warm milk and have it before bed to help your immune system.
Green Tea
It contains flavonoids and one called epigallocatechin gallate which are known antioxidants. This also features a little caffeine and a natural amino acid called L-theanine which might boost your immune system by encouraging your T-cells to produce germ-killing chemicals. Replace sugary drinks with green tea to benefit from its relaxing and protecting benefits.
Red Bell Peppers
Even though many rely on citrus for vitamin C, red bell peppers provide a much higher intake. They also contain beta carotene which becomes vitamin A and aids in the healthy condition of your skin and mucous membranes. Being crunchy, filled with sweetness and brightly colored, red bell peppers are convenient to add to salads, Asian stir-fries or platters for snack time.
Water
People might not consider it, but hydration helps every part of your body, including your immune system. Drinking water, your body is able to deliver oxygen to the cells and remove toxins. Remember to drink water regularly and think about adding a piece of citrus or cucumber to add more excitement.
Final Thoughts
Protecting your immune system with food doesn’t usually cost a lot or include unusual ingredients. Some of the best foods for boosting immunity can be easy to find and use at home. Picking meals like fruits, vegetables, nuts and herbal teas often builds a strong base for your health. Even the best foods won’t prevent you from getting sick, but strong nutrition helps your body protect and fight against challenges.
