All of us need to feed our bodies certain foods. These can help keep our immune system strong. Do you seek some foods that can help strengthen your immunity and guard you against flu, cold, or any other infection? The first obvious thing you need to do is take a tour of the grocery store. Next, pick the items listed below, and prepare your meals around them.
These contain flavonoids known as anthocyanin. It has antioxidant properties and does a fine job at boosting your immune system.
In a study conducted in 2016, it was found that flavonoids have a prominent role in the immune system of your respiratory tract. Several researchers have also found that people who consumed foods rich in flavonoids are less susceptible to developing a common cold or respiratory tract infection than those who did not.
Moira, an educator who offers online assignment help services, states that ‘Blueberries is a mandatory inclusion in my diet, regardless of the season. I consume it in my salad bowl, or yogurt, or in the form of smoothies, and it tastes delicious.’
Elderberry is an old folk remedy and is dense in antioxidants. More so, it also aids in fighting inflammation. There are actual lab studies to prove that an extract from elderberries helps to curtail flu viruses from attacking your body. However, please know, this is no replacement for your flu vaccination.
3. Root vegetables and Greens
Root vegetables and greens have beta-carotene in them, which is a rich Vitamin A source. This is an anti-inflammatory vitamin that can enable the antibodies to respond to toxins like viruses. Spinach, carrots, apricots, sweet potato, kale, cantaloupe, and squash are all phenomenal beta-carotene sources.
Vitamin A is a fat-soluble vitamin. Thus, when you consume healthy fats, this Vitamin will facilitate absorption.
‘One of the phenomenal immune-boosting combinations that I love is traditional hummus with carrots or a spinach salad with olive oil or avocado in the dressing,’ shares Davis, an online python tutor.
4. Citrus Fruits
Many people pick up Vitamin C anytime they catch a cold. It is because it helps strengthen your immune system. Vitamin C is also known to improve white blood cell production, which helps combat infections.
Every citrus fruit is rich in Vitamin C. So, you have a lot to pick from. You can conveniently add Vitamin C to your diet by squeezing this Vitamin into your meal.
Some of the prominent citrus fruits are:
Please understand that as your body does not store or produce Vitamin C, it is vital to include this in your diet for your better immunity.
The recommended dosage for adults is:
- 90 milligrams for men
- 75 milligrams for women
If you take Vitamin supplements, you should curtail your consumption to only 200 milligrams in a day. Lastly, even though Vitamin C is great to guard you against cold and cough, there is no evidence that it can protect you from the COVID-19 virus.
5. Dark Chocolate
Dark chocolate has theobromine in it. It is a prevalent antioxidant, which boosts your immunity, and guards your cells against free radicals.
Free radicals are molecules that the body releases when it comes in contact with pollutants or breaks down food. These tend to damage the cells in the body, which can result in the development of diseases. You must know that dark chocolate has high saturated fat and calorie content. Thus, it is advised to consume in moderation.
I love dark chocolate, and as it keeps me safe from diseases like cold and cough, I love it even more,’ states Genelia, an educator who offers statistics homework help services.
6. Button Mushrooms
Button mushrooms are a rich source of Vitamin B – niacin and riboflavin. They also have mineral selenium in them, and these can help you in a bunch of different ways. When your body has low selenium content, you may catch severe flu. Niacin and riboflavin keep your immune system stronger.
Turmeric is a pivotal spice in most Indian diets. It adds a delicious punch to the meals. However, the good thing about turmeric is that it has curcumin in it. Curcumin is a potent anti-inflammatory, which is responsible for its signature orangish-yellow hue.
Following a study, it was found that curcumin triggers T-cell production. These are the essential cells responsible for strengthening your immune system.
8. Red Bell Peppers
Which food contains the maximum Vitamin C? Citrus foods? Well, you are mistaken. It is the red bell peppers. These have approximately three times more Vitamin than Florida orange, and they are also a great source of beta carotene.
In addition to strengthening your immune system, Vitamin C also provides you with healthy skin. The beta carotene found in red bell peppers converts to Vitamin A, which is excellent for your skin and eye health.
9. Oily Fish
Tuna, salmon, pilchards are some of the best oily fish. They are excellent sources of Omega-3 fatty acids. The consumption of Omega-3 fatty acids can lower your risk of rheumatoid arthritis (RA). Rheumatoid arthritis is a chronic health condition. It occurs when the immune system attacks your body’s healthy parts.
So, these are some of the foods that can strengthen your body’s immunity. Have more to add to the list? Let us know in the comment section below.