10 foods to boost your immune system



As more and more people are vaccinated against Covid, it is still important to take care of our bodies to give them the best chance of fighting the disease, whether it is the coronavirus or even the common cold.

While eating certain foods will not prevent you from contracting the coronavirus, it can help strengthen your immune system, making it easier to fight off the virus.

So, as you’re heading to the supermarket for your next store, it might be worth grabbing a few of these immune system boosters.

A word of warning, however – if you fall into the high-risk category, have an underlying illness, or are concerned about your health – always speak to a healthcare practitioner before drastically changing your diet.

According to the health guidance website, Healthline, most people turn to vitamin C after catching a cold. This is because it helps strengthen your immune system. Vitamin C is believed to increase the production of white blood cells. These are essential for fighting infections.

Popular citrus fruits include grapefruit, oranges, mandarins, lemons, limes and clementines.

“Zinc is necessary for a healthy immune system,” according to Melissa Snover, Founder and CEO of Nourished.

“A lack of zinc can make a person more vulnerable to disease.

“This essential nutrient helps maintain the body’s ability to make new cells and enzymes, process carbohydrates, fats and proteins in food, and also increases the speed at which muscles and wounds heal.”

Foods rich in zinc include Red meat, sea ​​food, eggs, nuts, whole grains and legumes, such as Chickpeas, Lentils and Beans.

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, along with many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible – or better yet, not at all.

Ginger is another ingredient that many turn to when they feel bad. The antioxidant is believed to fight cold and flu symptoms, fights nausea, and is full of iron, zinc, calcium, and magnesium.

However, it should be noted that a 2013 study showed that fresh ginger can help stimulate the body’s respiratory system, but dry ginger did not show the same results.

Before it became a staple in cooking, garlic was actually used for medicinal purposes. From manganese to vitamins B6 and C, including selenium and fiber, it is rich in compounds that stimulate the immune system.

“Garlic is a powerful antiviral and antifungal agent, and eating it raw or mashed uncooked with your normal food (add it to salad dressings) will kill most disbelievers,” Sara Davenport, health expert and author of Reboot Your Health told Metro.

Look for yogurts that have “live and active cultures” printed on the label, such as Greek yogurt. These cultures can boost your immune system to help fight disease.

According to Healthline, yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is believed to strengthen our body’s natural defenses against them. diseases.

Sunflower seeds are packed with nutrients including phosphorus, magnesium, and vitamin B6. They are also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining the function of the immune system. Other foods rich in vitamin E include lawyers and dark leafy greens.

“There are around 400 species of fungi that have been identified with medicinal properties, and many have antiviral, antimicrobial or anti-inflammatory qualities,” says Euan MacLennan, director of herbal remedies at Pukka Herbs and medical herbalist in an NHS practice. in London.

“Mushrooms are rich in beta-glucans, natural substances that help ‘prime’ our immune system, making sure it is ready to take action to fight infection. ”

According to Healthline, red peppers contain twice as much vitamin C as citrus fruits. They are also a rich source of beta-carotene. In addition to boosting your immune system, vitamin C can help maintain healthy skin. Beta-carotene helps keep your eyes and skin healthy.

“If you like sauerkraut, miso, kefir and their immune-boosting relatives, just add a spoonful or two a day to your diet,” says Sara Davenport.

“Fermented foods encourage the growth of good bacteria in your gut and when their levels are high, so are your immune levels, defending you against viral infections.”


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