10 Foods That Boost The Immune System

To this date, Coronavirus (Covid-19) has already spread to almost all countries around the world. Unfortunately for us, it has already reached Mauritius. We pray that our island becomes virus-free and hope that a cure is found very soon. It’s important to stay on our guard and prepare ourselves. It’s always good to have a strong immune system not only to be able to fight Covid-19 but also all the other seasonal ones like flu, colds, sore throat, etc. Regular intake of certain foods can help you keep your immune system strong. During your visits to the grocery store, make sure you include these 10 powerful immune system boosters.

1. Garlic

garlic Garlic is used all over the world, and added to almost every meal. It is not only used to add flavour to food, garlic also fights infections. Garlic helps to lower blood pressure and slow down the hardening of arteries. The immune-boosting properties of garlic is linked to its heavy concentration of sulfur-containing compounds.

2. Ginger

ginger For many people, ginger is their go-to ingredient when they get sick. Ginger can help decrease inflammation and reduce sore throat, and helps reduce the symptoms of other inflammatory illnesses. Ginger is also good to have if you have nausea. Ginger is used in various dishes and usually adds some heat because it contains gin. Amazingly, Ginger also helps decrease chronic pain if consumed in regular doses and may also help to keep cholesterol levels at bay according to recent research done on animals.

3. Citrus Fruits

citrus fruits Vitamin C is essential to build up the immune system. That’s why many people turn to citrus fruits like oranges, grapefruits, tangerines or lemons when they have caught a cold. Vitamin C plays a big role in increasing the production of white blood cells which are key to fighting infections. Our body doesn’t produce or store Vitamin C, which is why it is important to have daily doses to stay in good health. With such a variety of citrus fruits to choose from, you can vary what you take daily to avoid getting bored.

4. Broccoli

broccoli Broccoli is one of the healthiest vegetables you can have. It is supercharged with both vitamins and minerals. Full of Vitamins A, C and E along with many other antioxidants and fiber, broccoli is close to being a complete meal on its own. When preparing broccoli, it is important to cook it as little as possible or not at all so that it can keep all of its healthy goodies.

5. Yogurt

yogurt Greek yogurt is known to be one of the best yogurt out there when it comes to health. But all yogurts that contain “live and active cultures” are as good for health, this is usually printed on the label. These active cultures are the ones who will stimulate your immune system so that you are able to fight diseases. It is best to get unsweetened yogurt rather than the preflavored ones which are usually loaded with sugar. You can always add sugar as per your liking, or honey along with fruits. Yogurt is a great source of vitamin D which helps regulate the immune system.

6. Turmeric

turmeric Turmeric is used in various Indian curries. But in the Indian culture it has been used as an anti-inflammatory to treat various illnesses for ages. In recent years, turmeric has been used in treatment of osteoarthritis and rheumatoid arthritis. Studies have also shown that the compound that gives turmeric its distinct yellow colour can help with muscle damage from intensive exercises.

7. Tea

tea Green teas and black teas are both packed with antioxydants like falavanoids. Green tea contains some more powerful antioxidants (epigallocatechin or EGCG) that have been known to enhance the immune system. Black tea contains the EGCG antioxidant too but it is destroyed during the fermentation process. Green tea is not fermented which is why the EGCG is preserved. Green tea also contains the amino acid L-theanine which is known to produce germ-fighting compounds in your body. If you are a big fan of black tea, it may be time to switch.

8. Almonds

Almonds are full of vitamin E which is key to a healthy immune system. Vitamin E requires the presence of fat to be absorbed properly. Good news is, almonds also come with fat, the good type of fat that our body needs. About 50 almonds provide you with 100 percent of the recommended daily amount of vitamin E that your body requires.

9. Sunflower Seeds

sunflower seeds Sunflower seeds are packed with powerful antioxidants. From phosphorus, magnesium and vitamin B-6, sunflower seeds have almost everything you need to regulate and maintain a healthy immune system.

10. Red Bell Peppers

red bell peppers It might come as a shock to you that red bell peppers contain vitamin C, something that most people think is reserved to citrus fruits. Per ounce, red bell peppers contain twice as much vitamin C as citrus. Red bell peppers are also a rich source of beta carotene that helps maintain healthy skin and eyes. Variety is key when trying to eat healthy. Eating just one type of food will not be enough to fight any type of illnesses. Too much of good things can be bad, pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin. Take all the precautions necessary and stay safe.