Immune-Boosting Foods to Improve Body’s Natural Immunity
The rise of the global pandemic sure has brought us all some unfortunate life-changing events, but more importantly, it is an eye-opener for all of us. The coronavirus, respiratory conditions, and illnesses of that sort call for certain measures to prevent or recover from it. Sure, medicine is effective, but that may be a temporary solution. What is more important is to rejuvenate your immune system while improving your body’s natural defenses and method of functioning. A healthy immune system could prevent you from acquiring several types of illnesses and also contributes to living a healthy, exemplary lifestyle for you and your family.
Apart from illnesses, we also highly encourage you to reconsider your eating habits and focus on the tiny details that make the most difference. You do not have to do a lot to improve your natural immunity. Still, by incorporating these simple immune-boosting foods in your daily diet or replacing unhealthy meals with some of the options listed below, you can significantly (positively) impact your body’s natural defense system.
Plan your next meal accordingly, and be sure to include at least one of the following items for you to build a habit in engaging you and your family with healthy eating.
Citrus Fruits
You probably are aware that the COVID-19 outbreak led to people consuming more vitamin C in an attempt to cure or ‘prevent’ themselves of it, though this is not factually based yet. This is not just the case for the coronavirus, but for almost every other respiratory illness, we often turn to Vitamin C.
Vitamin C significantly increases white blood cells, which are essential to combat illnesses. Almost every citrus fruit contains ample amounts of vitamin C, and even a squeeze of it over your food can be beneficial and could allow you to recover from a cold faster, some choices include:
- Grapefruit
- Clementines
- Lemons
- Limes Tangerines
- Oranges
Vitamin C production is not something your body can normally produce or store. Therefore, to improve health on a long term basis, having 90 mg of vitamin C (men) and 75 mg (women) is the daily dose every expert recommends you take. If you are using supplements, do not take more than 2000mg per day. Too much vitamin C can be harmful.
Red Peppers
Red Peppers contain three times the amount of vitamin C while simultaneously containing lots of beta carotene. That makes it a great immune-boosting food.
The betacarotene converts minerals in your body into vitamin A, which ensures healthy skin and eyes. Boost your immune system and improve your skin with consumption of Red Peppers every day.
Garlic
Garlic is a common ingredient present in every household; it adds a slight zing to your food and is also essential for your well-being and health.
Its infection combating properties were discovered long ago with history experts. Garlic also comes in handy with other serious situations too. The immune-boosting capabilities present in garlic are thanks to the concentration of compounds that contain silver/gold like Allicin.
Broccoli
Broccoli is known as a superfood, also an immune-boosting food. It contains loads of minerals and vitamins A, C, and E, inclusive of fiber and numerous antioxidants. Broccoli is one of the best vegetables that you could ever eat, and there are plenty of ways you can incorporate it into your meal.
To maintain all of the broccoli’s traits and powers, you have to cook it less. Food experts suggest steaming the broccoli to maximize its nutrient potential.
Ginger
Next, in vitamin C, we have ginger in line – a pathway people choose to prevent getting sick. Ginger tea and other foods that include ginger aid in sidelining inflammatory conditions that could soothe and cure a sore throat and other colds. Ginger can also help to treat nausea with its natural properties.
Ginger is used generously in a ton of desserts, which is a great use of this ingredient if used effectively with other healthy options. It contains a sort of ‘kick’ or heat to it in the form of gingerol that is directly related to capsaicin.
Just as when you could not get enough, ginger is also known to decrease chronic pain and may even contain cholesterol-lowering traits.
Spinach
Guess Popeye wasn’t wrong after all of these years of watching. Spinach is one of the dark leafy greens that double as a superfood. If you are wondering why spinach is here in this article, it is not because of the vitamin C it contains, but because of the beta carotene and several antioxidants that come with it. The properties of spinach can improve your body’s natural defenses and strengthen your immune system.
Just like broccoli, this leafy green prefers staying away from the heat. The less you cook it, the better chance you have at retaining its natural goodness and wishful nutrients. Cooking it slightly allows easy absorption of vitamin A while releasing other nutrients from an antinutrient oxalic acid.
Yogurt
Yogurt is another miracle food that you should regularly have. However, you must find the right kind of yogurt and something that is not artificially flavored. Yogurt is an excellent source of vitamin D.
A tip for buying yogurt is to buy a variant that contains the most vitamins to make use of its properties to the fullest. Vitamin D looks after the immune system while boosting our natural defenses to defend our bodies against other illnesses.
These were some of the immune-boosting foods that could help naturally boost your immunity. This is important, especially for children and the elderly who are now exposed to a greater risk of viruses and pandemics that are stronger than ever. A key to all of this is to ensure you and your family are consistent with incorporating such of the above items in your menu every day. Staying persistent for a couple of weeks will get you to notice evident changes in your body and fitness lifestyle.
About the Author
Lori Bogedin is a health and wellness writer and editor of TwigsCafe.com. She is in the restaurant business since 1999. In 2016 she was named one of the "Top Women in Business" by Northeastern Pennsylvania Business Journal.
