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| Wonder Immune System Booster |
Your body needs certain Foods to help keep your Immune System Strong.Ways to prevent this COVID – 19 Menace, the first step to consider is by visiting your local grocery store. Plan your meals to include these 15 WONDER IMMUNE SYSTEM BOOSTERS.
A. CITRUS FRUITS
Nearly Everyone turn to vitamin C after
they've caught a cold. This is so because it helps build-up your Immune System.
Vitamin C is thought to increase the production of white blood cells. These are
key to fighting infections. Especially the Covid – 19 Menace.
Popular
citrus fruits include:
tangerines
Clementines
grapefruit
lemons
oranges
limes
If you think
citrus fruits have the most vitamin C of any fruit or vegetable, think again.
Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.
They’re also a rich source of beta carotene. Besides boosting your immune
system, vitamin C may help maintain healthy skin. Beta carotene helps keep your
eyes and skin healthy.
C. SPINACH
Spinach made our list
not just because it's rich in vitamin C. It's also packed with numerous
antioxidants and beta carotene, which may increase the infection-fighting
ability of our immune systems. Similar to broccoli, spinach is healthiest when
it’s cooked as little as possible so that it retains its nutrients. However,
light cooking enhances its vitamin A and allows other nutrients to be released
from oxalic acid.
When it comes to
preventing and fighting off colds, vitamin E tends to take a backseat to
vitamin C. However, vitamin E is key to a healthy immune system. It’s
a fat-soluble
vitamin, meaning it requires
the presence of fat to be absorbed properly. Nuts, such as almonds, are packed
with the vitamin and also have healthy fats. A half-cup serving, which is about
46 whole, shelled almonds, provides nearly 100 percent of the recommended daily
amount of vitamin E.
Both green and black
teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of
epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been
shown to enhance immune function. The fermentation process black tea goes
through destroys a lot of the EGCG. Green tea, on the other hand, is steamed
and not fermented, so the EGCG is preserved.
Green tea is also a
good source of the amino acid L-theanine. L-theanine may aid in the production of
germ-fighting compounds in your T-cells.
Ginger is another
ingredient many turn to after getting sick. Ginger may help decrease
inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger
may also help decrease nausea.
While it's used in
many sweet desserts, ginger packs some heat in the form of gingerol, a relative
of capsaicin. Ginger may help decrease chronic pain and may possess
cholesterol-lowering properties, according to recent animal researchTrusted Source.
Look for yogurts that
have "live and active cultures" printed on the label, like Greek
yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kinds that are preflavored and loaded
with sugar. You can sweeten plain yogurt yourself with healthy fruits and a
drizzle of honey instead.
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 thought to boost our
body’s natural defenses against diseases.
You may know turmeric
as a key ingredient in many curries. But this bright yellow, bitter spice has
also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid
arthritis. Also, researchTrusted Source shows that high
concentrations of curcumin, which gives turmeric its distinctive color, can help decrease
exercise-induced muscle damage.
Papaya is another fruit loaded with vitamin C.
You can find 224 percent of the daily recommended amount of vitamin C in a
single papaya. Papayas also have a digestive enzyme called papain that has
anti-inflammatory effects.
Papayas have decent
amounts of potassium, B vitamins, and folate, all of which are
beneficial to your overall health.
Like papayas, kiwis are naturally full of a ton of essential
nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood
cells to fight infection, while kiwi’s other nutrients keep the rest of your
body functioning properly.
Sunflower seeds are
full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly
high in vitamin E, a powerful antioxidant.
Vitamin E is important
in regulating and maintaining immune system function. Other foods with high
amounts of vitamin E include avocados and dark leafy greens.
Shellfish isn’t what
jumps to mind for many who are trying to boost their immune system, but some
types of shellfish are packed with zinc.
Zinc doesn’t get as
much attention as many other vitamins and minerals, but our bodies need it so
that our immune cells can function as intended.
Varieties of shellfish
that are high in zinc include:
- crab
- clams
- lobster
- mussels
·
When you’re sick,
chicken soup is more than just a feel-good food with a placebo effect. It helps
improve symptoms of a cold and also helps protect you from getting sick in the
first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About
3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily
recommended amount of B-6.
·
Vitamin B-6 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.
Garlic is found in almost every cuisine in the
world. It adds a little zing to food and it's a must-have for your health.
Early civilizations recognized its value in fighting infections. According to
the National Center
for Complementary and Integrative HealthTrusted
Source, garlic may also help
lower blood pressure and slow down hardening of the arteries. Garlic’s
immune-boosting properties seem to come from a heavy concentration of
sulfur-containing compounds, such as allicin.
Broccoli is supercharged with vitamins and
minerals. Packed with vitamins A, C, and E, as well as 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.
