A healthy immune system is the cornerstone of good health, acting as our body’s first line of defense against disease-causing microorganisms. It is a complex network of cells and proteins that defends the body against infection. While maintaining a well-functioning immune system requires overall healthy habits, incorporating certain foods into your diet can give your immune system an extra boost.
Citrus fruits are packed with vitamin C, which is thought to increase the production of white blood cells, crucial for fighting off infections. Popular citrus fruits include grapefruit, oranges, tangerines, lemons, limes and clementines. Since our bodies do not produce or store it naturally, daily intake of vitamin C is essential for continued health.
Red bell peppers contain twice as much vitamin C as any citrus fruit. Besides boosting your immune system, they also maintain healthy skin due to their beta carotene content which gets converted into Vitamin A by our bodies.
Broccoli is loaded with vitamins and minerals like Vitamins A,C,E and fiber along with numerous antioxidants making it one of the healthiest vegetables you can put on your plate. The key to keeping its power intact is to cook it as little as possible – or better yet not at all.
Garlic’s immunity-boosting properties seem to come from a heavy concentration of sulfur-containing compounds such as allicin which has been proven to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses.
Ginger helps decrease inflammation reducing sore throat and inflammatory illnesses while its antioxidative properties help improve immune response.
Spinach enriched with numerous antioxidants and beta carotene offers an enhanced ability in fighting infections apart from being rich in Vitamin C. Similar to broccoli it’s best cooked minimally for retaining nutrients.
Yogurt stimulates the immune system aiding fight diseases. Try going for yogurts that have “live and active cultures” printed on the label like Greek yogurt which stimulate your immune system to help fight diseases.
Almonds are packed with Vitamin E that’s key to maintaining a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat for absorption. Almonds are packed not only with the vitamin but also have healthy fats.
A well-balanced diet filled with these nutrient-rich foods will optimize your immune system and keep it functioning at its best. However, remember that eating right is just one part of the immunity-boosting puzzle. Regular exercise, adequate sleep, good hydration, and stress management are equally important in ensuring our bodies can effectively ward off and combat infections. So while we load up our plates with citrus fruits and garlic let’s not forget to live an active lifestyle too!