Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
1. Citrus fruits
Vitamin C helps build up our immune system. Popular citrus fruits include:
• Grape
• Oranges
• Tangerines
• Lemons
• Limes
• Grapefruit
Because our bodies don't produce or store vitamin C, that’s why we need daily vitamin C for boosting our immune system.
2. Red bell peppers
Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene.
3. 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 contains natural antibiotics, in addition to helps reduce blood fat and lower blood pressure. You can use fresh garlic or baked garlic with olive oil.
5. Ginger
Ginger helps reduce a sore throat and other inflammatory illnesses. However, people with high blood pressure should not use ginger.
6. Spinach
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
7. Yogurt
Especially Greek yogurt can also be a great source of vitamin D.
8. Almonds
Vitamin E is key to a healthy immune system. 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
This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. It has high concentrations of curcumin, which gives turmeric its distinctive color. You can add turmeric powder to yogurt, cereals, cook rice to create a beautiful yellow color or make soups ... for daily use.
10. Green tea
Green tea is another powerful antioxidant has been shown to enhance immune function. Green tea is also a good source of the amino acid L-theanine which may against the penetration of germs.
11. Papaya
Papaya is another fruit loaded with vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.Papayas have also decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
12. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including vitamin C, folate, vitamin K (which is beneficial to your heart), and potassium to help the body circulate well, all functions of the human body work properl to help reduce the risk of infection.
13. Poultry
Chicken soup is a feel-good food for epidemic to help us maintain a stable health. Poultry, such as chicken and turkey, is high in vitamin B-6, which is very important for your health.
14. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, vitamin B6, vitamin E and antioxidants. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
15. Shellfish
Shellfish is high in zinc for human body. Varieties of shellfish that are high in zinc include:
• Crab
• Clams
• Lobster
• Mussels
However, we should use in moderate amounts. If we use too much, the amount of uric acid and other unnecessary substances will increase.
Summary
Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.
We wish you and your family are always healthy.Click to see more: https://namanmarket.com/
Source: healthline.com
