If you’re looking for ways to prevent colds, flu, and other infections, your first step is to plan your meals to include these 17 powerful immune system boosters.
1.CITRUS FRUITS
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C.
2.RED BELL PEPPERS
Red bell peppers contain almost 3 times as much vitamin C as a Florida orange. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
3.BROCCOLI
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants including glutathione. Broccoli is one of the healthiest vegetables.
4.GARLIC
Raw garlic can help beat skin infections. It has the ability to fight bacteria, viruses, and fungi.
5.GINGER
Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well. Ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.
6.TURMERIC
This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help to decrease the exercise-induced muscle damage. Curcumin is an immune booster and an antiviral.
7.SPINACH
Spinach made our list not just because it’s rich in vitamin C & also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.
8.YOGURT
Yogurt is a great source of vitamin D, so try to select brands fortified with this vitamin. Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for labels that say “live and active cultures.”
Also look for added vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. Studies show that people with low vitamin D levels may be more likely to get colds or the flu.
9.SUNFLOWER SEEDS
Sunflower seeds are full of nutrients, including phosphorous, magnesium, vitamins B6 and E and also has lots of selenium. Selenium has the capacity to fight against viral infections like swine flu, corona virus.
10.ALMONDS
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is a key to healthy immune system. It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with this vitamin and also have healthy fats.
11.PAPAYA
You can find double the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, 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 folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection.
13.CHICKEN SOUP
The soup may help lower inflammation, which could improve symptoms of a cold. Chicken meat contains vitamin B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
14.MUSHROOM
They give you the mineral selenium and the B vitamins riboflavin and niacin. That helps you in several ways. If you’re low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.
15.WATERMELON
It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection. To get the most glutathione, eat the red pulpy flesh near the rind.
16.TEA
Feel free to choose white, green, or black. Each delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell damaging free radicals and destroy them.
17.POMEGRANATE
The ancient Egyptians used this colorful fruit to treat infections. Most modern research has focused on pomegranate extract, it may help your body fight bacteria and viruses.
