15 Foods That Strengthen The Immune System

It has been proven that the foods we eat can help improve the immune system. If you are looking for a way to prevent colds and flu, the first thing to do is visit the fruit and vegetable store. Plan your meals to include these 15 powerful immune-boosting foods:

1. Citrus fruits

Most people start taking vitamin C after a cold. This vitamin helps build the immune system. It is thought to increase the production of leukocytes (white blood cells), which are key in fighting infections.

Popular citrus fruits are:

• grapefruit;
• oranges;
• tangerines;
• lemons;
• lime;
• clementines (similar to tangerines in taste and appearance).

Because the body does not produce or store vitamin C, it must be taken daily to maintain good health. Almost all citrus fruits are high in this vitamin. The wide variety of products rich in vitamin C helps to easily obtain it.

2. Red peppers (cambi)

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Red combs contain twice as much vitamin C as citrus fruits. In addition to boosting the immune system, vitamin C also helps maintain healthy skin. Cambs are also a rich source of beta carotene, which helps keep eyes and hair healthy.

3. Broccoli

Broccoli is rich in vitamins and minerals. They contain vitamins A, C and E, as well as many antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on the table. To preserve its useful qualities, cook it as little as possible or even better - at all. You can make broccoli juice to take in the morning before meals.

4. Garlic

Garlic is found in almost every kitchen in the world. It is a source of zinc and is essential for health. According to the National Center for Complementary and Integrative Health (USA), garlic can help lower blood pressure and slow the hardening of arteries. The immunostimulatory properties of garlic derive from the content of concentrated sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another food that many turn to after getting sick. Ginger roots can help reduce inflammatory diseases, including sore throat. It also reduces nausea.

Although used in many confectionery desserts, ginger has little heat in the form of gingerol, a relative of capsaicin. This root reduces chronic pain and has the ability to lower cholesterol, according to recent animal studies.

6. Spinach

Spinach is on the list of immune-boosting foods not only because it is rich in vitamin C, but also because it is full of many antioxidants and beta carotene. These substances help the immune system fight infections. Like broccoli, spinach is most useful when cooked with as little cooking as possible so that it retains its nutrients.

7. Yogurt

Look for yogurt that has live and active cultures, because they stimulate the immune system and help fight disease. Buy plain yogurt, not flavored and high in sugar. Sweeten with healthy fruits and honey, or another natural sweetener.

Yogurt can be a great source of vitamin D. It helps regulate the immune system and is believed to boost the body's natural defenses against disease. Try to choose brands that are enriched with this vitamin.

8. Almonds

When it comes to preventing and fighting colds, vitamin E tends to give way to vitamin C. However, vitamin E is key to a healthy immune system. It is fat soluble, which means that it requires the presence of fat to be properly absorbed. Nuts, like almonds, are rich in this vitamin and also contain healthy fats. Half a cup, which is about 46 whole and peeled almonds, provides almost 100% of the recommended daily amount of vitamin E.

9. Turmeric

You may know turmeric as a key ingredient in many curries. This bright yellow and bitter spice is used as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. Studies show that high concentrations of curcumin, which give turmeric its distinctive color, can help reduce muscle damage caused by exercise.

10. Green tea

Green and black teas are rich in antioxidant flavonoids. Green tea is superior in levels to epigallocatechin gallate or EGCG, which is another powerful antioxidant. It has been shown to increase the function of the immune system. In black tea, a large part of the antioxidant EGCG is destroyed during the fermentation process. On the other hand, green tea is brewed and does not ferment, so its antioxidants are preserved. Green tea is also a good source of the amino acid L-theanine.

11. Papaya

Papaya is another fruit rich in vitamin C. You can find 224% of the daily recommended dose of this vitamin in one papaya. The fruit contains the digestive enzyme papain, which has anti-inflammatory properties. It also contains decent amounts of potassium, B vitamins and folate. All these nutrients are good for the overall health of the body.

12. Kiwi

Like papaya, kiwi is a naturally rich source of essential nutrients, including folate, potassium, vitamin K and vitamin C. These substances support the proper functioning of the body.

13. Poultry

When you are sick, chicken soup is more than just a food that makes you feel good. Helps to improve the symptoms of colds and prevents disease. Poultry, such as chicken and turkey, are high in vitamin B6 (pyridoxine). About 85 grams of turkey or chicken meat contains 40% - 50% of the recommended daily requirement of pyridoxine.

Pyridoxine is important in many of the chemical reactions that occur in the body. It is also vital for the formation of new and healthy red blood cells. The broth, prepared by cooking chicken bones, contains gelatin, chondroitin and other nutrients that are good for healthy intestines and good immunity.

14. Sunflower seeds

Sunflower seeds are rich in nutrients such as phosphorus, magnesium and vitamin B6. It is characterized by a particularly high content of the powerful antioxidant - vitamin E, which is important for regulating and maintaining the function of the immune system. Other foods that are rich in this vitamin are avocados and dark leafy vegetables.

15. Shellfish

Some species of shellfish, such as mussels, are rich in zinc. This mineral does not receive as much attention as other vitamins and minerals, but our body needs it for our immune cells to function as intended.

Shells with a high zinc content:

• crabs
• midi
• omar

For adult men, the recommended daily allowance of zinc is 11 milligrams, and for women it is 8 milligrams. Too high a intake of this mineral can interfere with the function of the immune system, so it should be taken in moderation.

Conclusion

Diversity is the key to proper nutrition. Eating just one of these foods is not enough to fight the flu, even if you eat it constantly. Pay attention to the amount of food you serve and the recommended daily intake so that you do not take too much of one vitamin and too little of the others.

Proper nutrition is a great start, but there are other things you can do to protect you and your family from the flu, colds and other illnesses. Be active, exercise regularly, get enough sleep, dress warmly and relax.