To keep our bodies healthy, it’s important to eat all the right foods. Keeping the immune system strong is the best way to feel energized and to protect the body from disease and infection. To create an immune system boosting diet, try focusing on the following foods.
Fish is an excellent source of omega-3 acids, these have many benefits for the body including boosting the immune system, and reducing anxiety and depression. Omega-3 also helps to improve brain health, eye health, and lower the risk of heart disease. Fish is packed with antioxidants, helping the body to strengthen the immune system, and ward off disease. Additionally, eating fish has been associated with fighting inflammation, and reducing the risk of cancer.
2. Citrus Fruits
Getting enough vitamin C in your diet is a fantastic way to build up your immune system. Vitamin C is responsible for the production of white blood cells, these are essential for fighting infections and disease. To get enough vitamin C you can eat fruits like grapefruit, lemons, and oranges. Sources in vegetables include spinach and broccoli. For a little extra, you can always try taking a vitamin C supplement.
Kale is a super nutritious green vegetable, with plenty of health benefits. Kale contains vitamin A which plays a key role in supporting the immune system and keeping the bones healthy. It also contains folate which is essential for brain development. Kale contains vitamin C and K, both of which can protect the body from free radicals. The vegetable also contains healthy minerals, including calcium, potassium, and zinc.
Kale has been associated with preventing cancer and lowering cholesterol. It’s low calorie, but filling, meaning it’s beneficial for weight loss.
Broccoli is one of the healthiest veggies out there, it’s full of minerals and vitamins, including vitamins E, C, and A. Vitamin E is an important antioxidant, which can help to prevent damage to our cells. Broccoli also contains plenty of B vitamins, including folic acid. Folate is important for many bodily functions, for example, helping our body to make red blood cells. As well as this, broccoli is an excellent source of protein and fibre.
Turmeric is a spice that has medicinal uses, in particular, it’s an excellent natural anti-inflammatory. It’s a powerful antioxidant and is widely associated with boosting the immune system. It’s believed that turmeric can improve the antioxidant capabilities of the body. The ingredient has also been associated with improved brain function and a reduced risk of heart disease.
Blueberries are full of antioxidants, which can help your body to fight off free radicals. They contain minerals and vitamins including vitamin C, vitamin K, and manganese. Blueberries can also be a good source of fibre. As well as boosting the immune system, there are many other health benefits associated with blueberries. Consuming blueberries is linked to reduced DNA damage and lowered blood pressure. In addition, blueberries are useful to prevent or treat urinary tract infections. If you find yourself experiencing repeated UTI infections, it’s best to get in touch with a urologist.
7. Sweet Potatoes
Sweet potatoes are packed with fibre, minerals, vitamins, and antioxidants. They are excellent immune system boosting food, and have plenty of other health benefits. Sweet potatoes are incredibly nutrient-dense, they contain vitamin A, vitamin C, potassium, manganese and protein. Sweet potatoes are also beneficial to your digestive health, they contain fibre that our bodies cannot properly digest. The result is that this fibre remains in the digestive tract, and improves your gut health. Some evidence shows that consuming sweet potatoes is also beneficial for brain function and vision.
Almonds are the perfect nutritious snack to support your immune system. These are rich in minerals, antioxidants, and healthy fats. Almonds contain magnesium, manganese, fiber, and vitamin E. Almonds can support a healthy diet in many ways, for example, the antioxidants help to protect the body against oxidative stress. The vitamin E content can offer protection against diseases, including Alzheimer’s, heart disease, and cancer. Besides these benefits, almonds can also help with blood sugar control, and with blood pressure levels.
Carrots are a great source of antioxidants, vitamin K1, beta carotene, and fibre. Eating carrots is associated with an improved immune system, better eye health, and reduced cholesterol levels. Our bodies turn beta carotene into vitamin A, which supports our bone health and immune system.
Ginger has been used for medicinal purposes for centuries, it’s suggested that ginger can help to treat the flu, improve digestion, and ease nausea. The active ingredient is gingerol, it’s believed that this ingredient is an excellent anti-inflammatory. Ginger is packed with antioxidants, which can help to prevent oxidative stress. As well as this, some studies have indicated that ginger is beneficial for weight loss.