When your body has a strong immune system, then it is ready to fight any disease or pandemic like COVID-19. To prevent your body from mild cold to the severe flu, you have to keep your body fit and healthy. Do you know that some specific foods boost immune system?
Yes, it is true, but before telling you about the foods, let’s first understand what is the immune system? How to boost immune system? The immune system consists of cells, tissues, organs, and proteins. When it comes in contact with the pathogens (Pathogens are the external viruses and bacteria), it immediately triggers the immune response. It releases antibodies that prevent any foreign bodies from entering our bodies and damaging the organisms.
If your immune system is low, there is a high risk of getting infections and diseases easily. So, now you know how important it is to keep our bodies strong and healthy. Just incorporating some healthy foods in your regular diet, you can increase the strength of your immune systems.
So, what are the foods that boost immune system? Read on to discover 7 foods that boost the immune system:
Immune Boosting Foods:
Plan your diet according to the below list and keep healthy and strong. These foods are not only good in taste but have some remarkable qualities which will surely boost your immune system. We’re also providing some alternative and fun ways to eat them:
It is right to call spinach a “superfood.” Because it contains several essential nutrients and antioxidants such as carotenoids, flavonoids, vitamin C, and vitamin E, which supports boosting the immune system. And flavonoids may help to prevent the common cold. You can eat spinach raw or lightly cooked to get the benefits but don’t always think about the spinach salad.
Here are some ways you can eat this superfood:
- creamed spinach
- garlic sautéed spinach,
- spinach-artichoke dip,
- spinach lasagna
Many people use this yellow spice in their cooking. Turmeric has many medicinal qualities; that’s why it is also used in many medicines. It is used for years as an anti-inflammatory in treating rheumatoid arthritis and osteoarthritis. Due to the high concentrations of curcumin, it may improve a person’s immune response.
4 Ways to eat turmeric:
- Add it to rice
- Use it in soups.
- Make turmeric tea
- Add it to scrambles and frittatas
Do you know that one cup serving of watermelon has 30% of the daily value of vitamin A, 270 mg of potassium, and 25% of the value of vitamin C? Besides that, this immune-boosting fruit also provides vitamin B6 and glutathione.
4 Ways to eat Watermelon:
- Slice it and eat it
- Watermelon juice
- frozen watermelon sorbet.
- Make a tasty fruit salad with watermelon
Broccoli is a nutrient-packed powerhouse to strengthen your immune system, and it is also a source of vitamin C. It is high in potassium, beta-carotene, zinc, iron, and magnesium. In addition, this veggie carries potent antioxidants, such as sulforaphane and an array of B vitamins (B1, B2, B3, and B6).
I know many of you don’t like to eat this, but it is necessary to take this health compound for the benefit of our body.
Here are some fun ways to eat broccoli:
- lemon braised broccoli
- broccoli salad
- creamy broccoli and cheese soup
- roasted broccoli rabe
We all love to eat yogurt, right? “As per the nutrition guidelines, it is recommended to eat 3 servings of dairy products per day.” Yogurt contains vitamin B12, vitamin D, and vitamin B2 (riboflavin), and also it is rich in probiotics, including Lactobacillus casei, Lactobacillus acidophilus, and Bifidus.
All these nutrients are very good for health, and they help in proper detoxification, digestion, and immune function.
4 Ways to Eat Yogurt:
- Eat straight out of the cup
- Make yogurts pop. For that just mix it with fruit juice and a bit of honey. Then pour this mixture into molds and freeze it for a few hours.
- Use yogurt in creamy soup recipes, it will increase its taste.
- Make a cucumber salad with yogurt dressing.
6. Green Tea
We all love drinking tea, right? But did you know that drinking green tea is the most beneficial to our health as compared to other beverages? It has some amazing antioxidants such as polyphenols and flavonoids, which help in boosting our immune system, and they also reduce the risk of heart disease.
So, whether you have a cold or just want to lose some weight, grab a cup and make green tea. Not only you can take green tea as a drink, but you can also use it in many different ways:
- To infuse meats use powdered tea as a rub.
- Make tea infused dairy to use in cream sauces for rice dishes and pasta.
- To make cookies you can use powdered tea in the dough
- Instead of stock, you can also cook grains and noodles in tea.
After getting a mild cold to a runny nose, we all turn to ginger whenever we feel sick. It helps in decreasing the inflammation and also reduces a sore throat. Ginger has some amazing properties such as anti-inflammatory and antioxidative. It can also help ease nausea and vomiting. Ginger quench free radicals and help guard against neurodegenerative disorders, arthritis, and cancer.
Here are 4 ways to eat ginger:
- Grate some fresh ginger and steep it in hot water to make tea
- Add ginger to hot chocolate for an unexpected kick
- Enjoy honey ginger chicken wings
- Make a ginger orange glaze to enjoy over salmon filets
Things to Remember
It is important to remember that eating a balanced diet and maintaining a healthy lifestyle can only help in supporting the immune system. Don’t forget to add the above healthy foods that boost the immune system in your regular meals. They have the best ability to fight any kind of infection.
Also, include these things in your daily lifestyle as they are also important in boosting a person’s immune system:
- Wash your hands and improve personal hygiene
- Don’t Skip on Exercise
- Stay Hydrated
- Get enough sleep
- Avoid smoking and drinking alcohol
- maintain a healthy weight
- Minimize stress
If you’re getting frequent colds and fevers, immediately consult a doctor and take proper medication. For more updates on coronavirus and other diseases and their solutions, visit Healthclubfinder.