Best healthy foods that boost the immune system

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By VERA AWUAH –

honnyveea3@gmail.com

Feeding your body with certain foods may help keep your immune system strong.  If you are looking for ways to prevent cold, flu and other infections, then your first step should be a visit to the market place or a local grocery store.

Plan your meals to include these powerful immune system boosters:

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.  vVtamin C is thought to increase the production of the white blood cells, which are key fighting infections. Almost all citrus fruits are high in vitamin C with such a variety to choose from. 

It’s easy to add a squeeze of this vitamin to any meal.  Popular citrus fruits include grapefruit, orange, clementines, tangerines, lemon and limes. For the fact that your body doesn’t produce or store it,. you need daily vitamin C for continued health.       

 RED BELL PEPPER:

If you think citrus fruits have the most vitamin C of any fruits or vegetable, think again. Red bell pepper contains almost three times as much vitamin C which is 127mg.  They are also a rich source of beta carotene.

Besides boosting your immune system, vitamin C helps you maintain a healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.                                 

GARLIC:

Garlic is a healthy food ingredient found in almost every food recipes or cuisine in the world.  It adds a little zing to food and it’s a must have for your health. 

The early civilization recognized its value in fighting infections.  Garlic may also slow down hardening of the arteries and there’s a weak evidence that it helps lower blood pressure, although research has not proven more on that fact.  Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur containing compounds such as allicin.         

SPINACH:

Spinach is a pack filled with numerous antioxidants and beta carotene.  It is also rich in vitamin C, which both increases the infections-fighting ability of our immune system. 

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.  However, light cooking makes it easier to absorb the vitamin A and allows other Nutrients to be released from oxalic acid and antinutrient.                 

 BROCCOLI:

Broccoli is supercharged with vitamin and minerals. Packed with vitamin A,C, and E, as well as fiber and many other antioxidants, 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 still, not at all.  Research has shown that steaming is the best way to keep more Nutrients in the food.

YOGURT:

Yogurt is a healthy and delicious diet that helps to boost our immune system.  Yogurts that have the phrase live cultures or active cultures printed on the labels, like Greek yogurt, are correct sources of immune booster in the human system. These live cultures may stimulate your immune system to help fight diseases. 

Plain or Greek yogurt are healthier than any kind of flavored yogurt.  So, try to get plain or Greek yogurt rather than the kind of loaded yogurt with sugar and flavor.  You can sweeten the plain yogurt yourself with healthy fruits like bananas, strawberries, pineapple, raisins, and a drizzle of honey instead.  Yogurt as we have heard about its benefits, is a great sources of vitamin D.  So, try to select brands fortified with this.  Vitamin D helps regulate the immune system and is thought to boost our body natural defenses against diseases.               

 POULTRY:

Poultry has been considered one of the immune defense boosters for the human body.  The soup may help lower inflammation which could improve symptoms of a cold. 

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6vitamin, which 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 or broth made by boiling chicken bones contains gelatin, chondroitin and other nutrients helpful for gut healing and immunity.

MORE WAYS TO PREVENT INFECTIONS:

Variety is the key to proper nutrition.  Eating just of one of these food items won’t be enough to help you fight off the flu or other infections even if you eat it constantly.

It is advisable to pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Eating right is great, so start, and there are other things you can do to protect you and your family from cold, flu and other infectious illnesses.

Happy Healthy Eating!

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