Feeding your body with certain foods will help to 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 powerful immune system boosters in your daily diet.
Almonds:
When it comes to preventing and fighting of colds, vitamin E tends to take a backseat to vitamin C. However Vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts such as almonds are packed with the vitamin and also have healthy fats. A half-cup serving, which is 46 whole, shelled almonds, provides nearly 100% of the recommended daily amount of vitamin E
Berries:
Rich in Vitamin C and Polyphenols that help promote healthy tissues and organs.
Broccoli:
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C and E, as well as many other antioxidants and fibre, broccoli is 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.
Carrot:
Carrots contain carotenoids (Beta carotene) which converts into Vitamin A. Vitamin A is useful as it helps to promote vision and support a healthy immune system.
Citrus:
Most people turn to supplementing with Vitamin C after they have caught the cold or flu. Vitamin C helps to build up your immune system and is thought to increase the production of white blood cells. these are key to fighting infections. Because your body doesn’t produce or store Vitamin C you need to acquire it from your daily diet and with a variety of different citrus fruits that are available it is easy to add it to any meal a day.
Citrus fruit such as Oranges, Mandarins, Grapefruit, Lemons and Limes are an excellent source of Vitamin C, which helps maintain the body’s defence against bacterial infections. Citrus has a unique type of fibre that, in studies, appears to dramatically reduce cholesterol.
Garlic:
Garlic is an immune system warrior. It helps to protect the body from infections and illnesses. Garlic contains allicin, a potent phytonutrients that is great for cardiac health. It has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels. Garlic is found in almost every cuisine in the world. It adds a little zing to your food and its a must have for your health.
Ginger:
Ginger is another ingredient you turn to after you get sick. Ginger helps to decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger can also decrease nausea and vomiting. Ginger is packed with heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-loweing properties.
Studies have shown that ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage. This gut friendly spice stimulates digestion, gut motility and bowel function, while helping to relieve bloating, cramping.
Green Tea:
Both green tea and black tea are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of EGCG (epigallocatechin gallate) this is a powerful antioxidant. EGCG has been shown to enhance immune function. the fermentation process black tea goes through destroys a lot of the EGCG. Green Tea, on the other hand, is steamed and not fermented so the EGCG is preserved.
Green Tea is also a good source of the amino acid L-theanine, which aids in the production of germ-fighting compounds in you T-cells.
Kiwi:
Just like Papaya’s, Kiwi fruit are naturallyou full of tons of essential nutrients including folate, potassium, Vitamin K and Vitamin C. While Vitamin C boosts your white blood cells to help fight infections, Kiwi fruits other nutrients keep the rest of your body functioning properly.
Papaya:
This golden fruit is so nutritionally rich that it is known as the medicine tree in Africa and the Caribbean. Papaya is another fruit loaded with vitamin C as you can find 224% of your recommended daily intake in one papaya. The enzyme papain is extracted from papaya, and is beneficial for those with digestive problems. Papaya is a rich source of Beta-carotene, which converts to vitamin A in the body promoting healthy eyes, skin and tissues. You can also find B Vitamins, Potassium and Folate al of which are beneficial to your overall health.
Pineapple:
Pineapples are jam packed full with B Vitamins (B1 and B6), which are vital for energy metabolism and nerve function. Pineapples contain the enzyme bromelain, renowned for aiding protein digestion, which allows your body to utilise immune boosting amino acids effectively
Protein:
Protein helps to nourish your immune system, repair the body and assists in recovery. Choosing nutrient rich protein foods, which help to complete amino-acid profile. There is something about Chicken Soup when you are sick that is comforting and just makes you feel good, that is because it helps to improve symptoms of a cold and helps to protect you from getting sick in the first place.
Red Bell Peppers:
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Shellfish:
Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended. Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function. Varieties of shellfish that are high in zinc include: Crab, Clams, Lobster and Mussels.
Spinach:
Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
Turmeric:
You may know Turmeric as a key ingredient in many curries, however this bright yellow, bitter spices has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Curcumin is the active ingredients that has the anti-inflammatory, anti-oxidant, anti-bacterial, detoxifying and amazing for digestive health. turmeric has been linked to the prevention of cancer cell growth and management of other inflammatory conditions such as asthma, eczema and inflammatory bowel disease. For a tasting treat that you can enjoy everyday with turmeric click here
Wheatgrass:
Cold-pressed Wheat Grass Juice is one of the most nutritionally dense greens on the earth. Power-packed with naturally occurring nutrients including chlorophyll, beta carotene, vitamin C, B complex vitamins, amino acids, calcium, potassium and magnesium. They help to support liver and immune function by boosting the livers ability to flush out toxins.
Yoghurt:
Look for a yoghurt that have ‘live and active cultures’ printed on the label, like Greek yoghurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yoghurts rather than the kinds that are pre flavoured and loaded with sugar. You can sweeten plain yoghurt yourself with healthy fruit instead.
Yoghurts can be a great source of Vitamin D, so try to select brands fortified with Vitamin D. Vitamin D helps to regulate the immune system and is thought to boost our body’s natural defences against disease.
