What To Eat Or Drink To Boost Your Immune System.


Feeding your body certain foods or drinks may help keep your immune system strong. If you're looking for ways to prevent or fight colds, flu, infections and diseases your first step should be a visit to your local grocery store.


Plan your meals to include the following powerful immune system boosters.

1. Citrus fruits.



citrus






Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
  • Grapefruits.
  • Oranges.
  • Tangerines.
  • Lemons.
  • Clementines.
Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

2. Red bell peppers.



red bell pepper






If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli.



broccoli






Broccoli is supercharged with 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 keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic.



garlic






Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger.



ginger






Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal researchTrusted Source.

6. Spinach.



spinach






Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt.



yogurt






Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds.



almonds






When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

9. Turmeric.



turmeric






You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, researchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Organic Green Tea.



green tea






A purely organic green tea is packed with flavonoids, a type of antioxidant. Where organic green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. There are two major types of teas; Black tea and Green tea. The fermentation process black tea goes through destroys a lot of the EGCG. Organic Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Organic 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. 
The market is filled with black teas, which means that they are not organic. It also makes it difficult to find or get a purely organic green tea. We recommend you get B&B Organic Green Tea. The #1 premium quality organic green tea in Nigeria. This tea usually referred to by most people as the The Healthiest Drink After A Good Drinkable Water, because of the many health benefits it provides to the body. To learn more about B&B Organic Green Tea, click here.

11. Papaya.



papaya






Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi.



kiwi






Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly. 

In addition, Probiotics are considered the “good” bacteria in your gut. These beneficial live microorganisms are the first line of defense for anything you ingest, and they protect all other organs in your body before anything has the chance to circulate through your bloodstream. Probiotic-rich foods include yogurt, kefir, kombucha, miso, and sauerkraut. Food should always come first, but if you have chosen to take a probiotic supplement, you'll want to make sure you're taking the right one.

Protein
 from lean animal sources and plant-based versions (like chickpeas, beans, lentils, and peas) can also boost immunity by regulating existing cells and generating new ones. Plant-based protein sources such as nuts and seeds also provide antioxidants, while meat, shellfish, and legumes supply zinc, the mineral that helps maintain immune cells and heal wounds.

Water
 is of the utmost importance, whether you are trying to avoid getting sick or already fighting a cold. Downing fruit juices when you're under the weather will only lead to a blood sugar crash, making you feel worse. Since our body’s fluid needs increase when we’re fighting infection, drinking an extra two cups of water plus your daily minimum can fuel regeneration of immune-fighting lymphatic cells to get your body feeling stronger. Soups and stews (which provide immune-boosting amino acids and minerals) can feel soothing, while the heat helps open up congestion.
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2 comments:

  1. Thank you so most for this, it was really helpful

    ReplyDelete
    Replies
    1. You're welcome always. We are glad you found this post very useful.

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