Eating certain foods may help maintain the strength of your immune system. If you are looking for ways to prevent colds and flu, your first step should be to visit the grocery store. Plan your meals to include these 15 immune system boosters.
1. Citrus fruits
Most people turn to vitamin C after catching a cold. Because it helps build your immune system. Vitamin C increases the production of white blood cells. These are the key to fighting infection.
Citrus fruits include:
Because your body does not produce or store, then you need to vitamin C per day to maintain your health. Almost all citrus fruits are rich in vitamin C. With such a variety to choose from, it is easy to add an amount of this vitamin to any meal.
2. Red pepper
If you think that citrus fruits contain the most vitamin C of any fruit or vegetable, think again. An ounce of red pepper contains twice as much vitamin C as citrus. It is also a rich source in beta-carotene. In addition to strengthening your immune system, may help vitamin C maintain healthy skin. Beta-carotene helps keep your eyes and skin healthy.
Broccoli is rich in vitamins and minerals. Packed with vitamins A, C and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to preserving the benefits of broccoli is to cook it as little as possible – or better yet, never cook it completely and eat it fresh.
There is garlic in almost every kitchen in the world. It adds a little vitality and distinctive taste to food and is a must for your health. Early civilizations realized its value in the fight against infection. According to the National Center for Complementary and Integrative Health, garlic can also help lower blood pressure and slow atherosclerosis. The immunosuppressive and strengthening properties of garlic seem to come from the fact that it is rich in many sulfur-containing compounds, such as allicin.
Ginger is another ingredient that many resort to after illness. Ginger may help reduce inflammation, helping to reduce sore throat and other inflammatory diseases. Ginger may also help reduce nausea.
While it is used in many sweet desserts, ginger has some spicy taste of gingerol, a relative of capsaicin. Ginger helps reduce chronic pain and has cholesterol-lowering properties, according to recent animal research.
Added spinach to our list not only because it is rich in vitamin C.But it’s also full of antioxidants and beta-carotene, which may increase the ability of our immune systems to fight infections. Similar to broccoli, spinach is healthier when cooked as little as possible so it retains its nutrients. However, light cooking enhances vitamin A and allows the release of other nutrients from oxalic acid.
Yoghurt stimulates your immune system to help fight diseases. Try to get plain yogurt instead of sugar-laden varieties. You can sweeten plain yogurt yourself with fruit health and honey instead.
Yogurt can also be a great source of vitamin D, so try choosing brands that are fortified with vitamin D. Vitamin D helps regulate the immune system and is believed to boost the body’s natural defenses against diseases.
When it comes to preventing and combating colds, vitamin E tends to take the back seat to vitamin C. However, vitamin E is the key to a healthy immune system. It is a fat-soluble vitamin, which means that it requires proper absorption of fat. Nuts, such as almonds, full of vitamins and also contain healthy fats. The amount of half a cup , which is about 46 peeled almonds, provides almost 100 percent of the recommended daily amount of vitamin E.
Turmeric is a key ingredient in many curries. But also this bright yellow bitter spice has also been used for years as an anti-inflammatory in the treatment of both arthritis and rheumatoid arthritis. Also, research has shown that high concentrations of curcumin, which give turmeric its distinct color, it can help reduce muscle damage caused by exercise.
Papaya is another fruit rich in vitamin C. You can find 224% of the recommended daily intake of vitamin C in one papaya. Contains papaya also contains a digestive enzyme called papain has anti-inflammatory effects.
Papaya contains distinctive amounts of potassium, B vitamins and folate, all of which are good for your overall health.
Like papaya, the Kiwi is full of naturally in many essential nutrients, including folic acid, potassium, vitamin K and vitamin C.Vitamin C boosts white blood cells to fight infections, while other Kiwi nutrients keep the rest of the body working properly.
When you are sick, chicken soup is more than just a good food. Helps to improve cold symptoms and helps to protect you from getting sick in the first place. Poultry, such as chicken and Turkey, is rich in vitamin B-6. Needs about 3 ounces of Turkey or chicken light on the 40 to 50 % of the recommended daily amount of B-6.
Vitamin B-6 is an important player in many chemical reactions that occur in the body. They are also necessary for the formation of new and healthy red blood cells. Broth or broth made from boiling chicken bones contains gelatin, chondroitin and other nutrients that are useful for healing the intestines and immunity.
14. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorus, magnesium, and vitamin B -6. They also contain a high percentage of vitamin E, which is a powerful antioxidant.
Vitamin E is important in regulating the function of the immune system and maintain. Other foods that contain large amounts of vitamin E include avocados, dark green leafy vegetables.
15. Shellfish and crustaceans
Oysters are not what jumps to mind for many trying to boost their immune system, but only some species of oysters are filled with zinc.
Zinc does not receive attention like so many other vitamins and minerals, but our bodies need it so that our immune cells work as intended.
Shellfish species with a high zinc content include:
Keep in mind that you don’t want to have more than the recommended daily amount of zinc in your diet. For adult men, with 11 milligrams, and for women, 8 milligrams. Too much zinc can inhibit immune system function.
More ways to prevent influenza
Diversity is the key to proper nutrition. Eating only one type of these foods will not be enough to help fight the flu, even if you constantly eat it. Pay attention to portion sizes and daily recommended so you don’t get a lot of one vitamin and too little of others.
Think eating properly is a great beginning, there are other things you can do to protect you and your family from influenza and diseases