Are you feeling under the weather? Here are a few foods known to boost your immunity, help you fight off sickness, and stay healthy.
Maintaining good health is one of the most important things we can do. It helps us feel better and make fewer trips to the doctor. It also helps us stay energized and alert to do more during the day. The best way to maintain good health is to eat a balanced diet with plenty of fruits and vegetables. These foods are packed with vitamins and minerals, which help strengthen your immune system, so you don’t get sick as often or as easily.
Eat these foods to boost your immune system
The winter months can be hard on your immune system. Not only is there the flu and cold season to contend with, but you’re also spending more time indoors in close quarters with others (including pets). This can lead to an increase in respiratory issues. When this happens, you must do what you can to stay healthy—but don’t worry! Plenty of foods boost immunity, so your body will be ready for anything.
While there are hundreds of options, here are 16 foods nutritionists recommend being the best at supporting optimal health:
Rather than using the word “fermented” as a verb, use it as an adjective. Fermented foods are foods that have been allowed to ferment.
There are several ways you can make fermented foods at home:
- You can purchase pre-made sauerkraut in most grocery stores or online (make sure it doesn’t contain any sugar) and begin eating it immediately;
- Alternatively, you can buy a jar of kombucha tea and add a small piece of ginger root to it before sealing it;
- Or you can grow your vegetables using an airlock system if you have access to one—this is most likely one of the cheapest methods if purchased from an online retailer like Amazon because they include everything except for jars!
Green tea is a rich source of antioxidants and polyphenols, which help to fight free radicals. Green tea has been shown to boost the immune system, reduce the risk of certain types of cancer, and even help with weight loss.
So what does all that mean? Well, it means that green tea can be good for you! If you need an immunity boost or want to continue feeling strong during cold and flu season (which lasts from September through April), turn to this healthy drink for an energy boost.
Ginger is an immune system booster that can help you fight colds and flu. It has anti-inflammatory properties, which means it helps to relieve pain. Ginger also improves circulation, which aids digestion and slashes heartburn.
Ginger is a spice made from ginger root and has been used for thousands of years in Asian cooking and herbal medicine because of its numerous health benefits.
Carrots are a great source of vitamin A, which helps your body develop and maintain healthy skin, bones, and teeth. They’re also packed with antioxidants—substances that protect your body against cell damage caused by free radicals. Antioxidants can be found in plants and fruits, but carrots are particularly rich in antioxidants like beta-carotene (vitamin A) and vitamin C.
Carrots also have plenty of fiber to fill you up while keeping your blood sugar levels steady—this is important for boosting immunity because you don’t want these two things to affect each other negatively! Fiber can help prevent constipation and diarrhea by making stools softer so they move through the digestive system faster without putting too much strain on the colon.
Even though it seems counterintuitive, having regular bowel movements makes it easier on your immune system. This is because it lets bacteria from harmful microorganisms leave your body more quickly than usual instead of letting them hang out in your intestines, where they could cause problems down there or even all over your body and end up back in your mouth (yuck!).
Berries are great for any diet because they contain vitamins and minerals. They’ve been shown to help boost your immune system and prevent illness, but most importantly, they taste good!
You are adding more berries to your daily routine with smoothies. You can make so many variations for yourself and your family that it’s hard not to get addicted. Here are just some of the recipes we like:
- Berries & Bananas Smoothie – This one is simple yet effective; it has only three ingredients and tastes fantastic!
- Spiced Ginger Berry Cooler – If you like spicy foods, this one might be up your alley; the combination of ginger and berries works well!
- Blueberry Breakfast Parfait – This recipe also turns out pretty (and delicious)! It’s an ice cream sundae without all that heavy creaminess that makes you feel sick after eating it (like ice cream).
Citrus Fruits (Oranges, Grapefruits, Lemons)
Citrus fruits are rich in vitamin C, which is needed to make collagen, the building block of skin. Collagen helps keep your skin moisturized and elastic. Vitamin C is also an antioxidant that helps fight free radicals and prevent cell damage.
Similarly, lemons have been shown to reduce stress levels by lowering cortisol levels by as much as 25%. Cortisol is linked to weight gain because it causes your body to store fat and makes you feel hungry more often. Lemons contain flavonoids that help reduce inflammation and boost immunity by preventing bacterial growth inside the body’s tissues.
Nuts and Seeds
Zinc and magnesium, both important for the immune system, are found in high amounts in nuts and seeds. Nuts and seeds also contain vitamin E, an antioxidant that helps protect your cells from damage by free radicals.
It would help if you ate nuts and seeds whether you’re sick or not because they’re high in protein, healthy fats, and fiber—all of which can help keep you feeling full longer so you don’t overeat later on—and they contain a variety of vitamins (A, C, and calcium).
Yogurt is an excellent source of probiotics, microscopic organisms that live in your gut. They’re suitable for your digestive system and can also help boost your immune system. Probiotics are what they sound like: they help keep you healthy by keeping harmful bacteria out of the body and crowding it with good bacteria.
Probiotics are found in some types of cheese and yogurt, but you probably want to check the labels on packaged foods before eating them regularly.
If you want to get more probiotic foods into your diet without buying every kind of yogurt ever produced by humanity, try making some fermented veggies at home!
Red Bell Pepper
The red bell pepper is rich in vitamin C, an antioxidant that helps the body fight off infection. It’s vitamin A, which helps keep your skin, hair, and nails healthy. This vegetable is also high in lutein (a carotenoid), which may help prevent age-related vision loss.
Sweet potatoes are one of the best foods you can eat to boost your immunity. They contain vitamin A, essential for maintaining healthy eyes, and vitamin C and potassium. Vitamin A helps keep your skin healthy and reduces your risk of developing cataracts. It also strengthens the immune system by making more white blood cells, which are better at fighting viruses. And with their high fiber content, sweet potatoes help keep you regular. However, most people mustn’t consume raw sweet potatoes as they may be contaminated with a fungus called Rhizopus stolonifer.
Broccoli contains vitamin C, an antioxidant that helps fight off infections. In addition to being high in beta-carotene, broccoli also has a good amount of fiber and protein.
Garlic is an excellent place to start if you’re wondering what to add to your diet to build your immunity. Garlic is rich in vitamins, minerals, antioxidants, and other compounds that can help fight off infections. It’s also been shown to lower blood pressure and cholesterol levels, making it an essential food for people with cardiovascular disease.
Many studies have found that eating garlic regularly can improve immune function and reduce the risk of getting colds or flu. In one study conducted by researchers at Kyungpook National University in South Korea, women who ate about five grams (less than two teaspoons) of fresh garlic every day for six months had fewer bacteria in their nasal cavities than those who didn’t take any supplements—which means they may be less likely to get sick from cold viruses! It’s thought that toss could be partly because the active ingredients in garlic act as natural antibiotics against certain types of bacteria associated with infectious diseases like pneumonia.
Tomatoes are a rich source of vitamin C, which is an antioxidant that helps to boost your immune system. They also contain high amounts of vitamin A, which has been shown to improve eyesight and boost the immune system. Tomatoes contain vitamin K, another antioxidant that helps with healthy blood clotting and bone strength.
Tomatoes also have lycopene, an antioxidant that may help prevent cancer (more on this below). Additionally, they have potassium—an essential mineral for maintaining healthy blood pressure levels—and magnesium. On top of that, tomato juice is a good way to lower cholesterol levels.
Spinach is a great way to get nutrients, especially for people who want to improve their immune system. Spinach is high in beta-carotene, which your body converts into vitamin A. Vitamin A is essential for healthy eyes, skin, and immune system function. Spinach also has many other vitamins and minerals that can contribute to your overall health and well-being, such as vitamin C, iron (which you need to build red blood cells), calcium (which keeps bones strong), fiber (which helps lower cholesterol levels), and protein (which helps build muscle).
Spinach contains several phytochemicals that have been shown to have antioxidant activity against free radicals in the body. Antioxidants help reduce damage caused by free radicals to cells throughout the body. They act as scavengers for these harmful molecules, so they do not cause any harm when they are present in large quantities within our bodies.
Bone Broth Soup
Bone broth soup is a great way to boost your immune system as it provides collagen and minerals that support your immune system and keep you healthy. It’s rich in vitamins, amino acids, and glycine—all of which help produce white blood cells. Bone broth soup tastes excellent too, so it’s easy to enjoy coconut oil.
Coconut oil is a powerhouse of nutrients, including vitamins E and K, iron, selenium, and calcium.
The coconut oil has been used for centuries to treat skin conditions like eczema or psoriasis. It also has antiviral properties that can help fight off viruses that cause flu and colds. It’s even been shown to boost metabolism, which may help people lose weight faster than other fats.
Extra Virgin Olive Oil
Extra virgin olive oil is a staple in Mediterranean diets for a reason. It’s packed with antioxidants, which help boost your immune system and reduce inflammation. The monounsaturated fat in olive oil helps keep cholesterol levels low, so you don’t have to clog your arteries as saturated fats do.
In addition to being good for heart health, extra virgin olive oil also contains oleocanthal and oleuropein, which help reduce pain linked with arthritis and other inflammatory diseases like psoriasis and eczema. Studies show that adding extra virgin olive oil to your diet can lower your blood pressure by up to 10% in as little as two weeks!
A proper diet and adequate nutrition are essential to maintaining a healthy immune system.
Proper nutrition is essential to maintaining a healthy immune system. A diet rich in vitamins and minerals can help you stay fit and robust and prevent certain diseases.
With proper nutrition, the body can fight off infection more efficiently. The proper nutrients support the activity of white blood cells (which fight infections), red blood cells (which carry oxygen), antibodies (which are produced by the immune system), and other components of your body’s defenses anybody’s
It is essential to maintain a healthy immune system. You should ensure that you are eating a balanced diet and getting enough exercise. This will help your body fight off any illness or infection that may come along.
Vitamin E. Vitamin E works as an antioxidant to protect the integrity of cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetables oils and peanut butter.
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Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.