Nourishing your body with specific foods may help keep your immune system strong and healthy. If you’re looking for ways to prevent colds and the flu or the Pandemic COVID-19, your first move should be a visit to your local grocery store. Prepare your meals to include these 10 powerful immune system boosters.
1. Citrus fruits
Most people turn to vitamin C after they’ve caught a cold. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. These are key to fighting infections.
Common citrus fruits include:
2. Red, Orange, and Yellow Bell Peppers
Red, Orange, and Yellow Bell Peppers are full of great health benefits—they contain twice as much vitamin C as citrus. They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron.
Garlic has long been a common seasoning worldwide. Garlic’s immune-boosting properties come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger adds flavor to foods and can relieve nausea and gastrointestinal irritation and reduce a sore throat and other inflammatory illnesses.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber, and Vitamin C. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Papaya is rich in fiber, Vitamin C and antioxidants which prevent cholesterol build up in your arteries. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Chicken soup is more than just a feel-good food with a placebo effect. Chicken and Turkey are high in vitamin B-6. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place.
Shellfish are low in calories and rich in protein and omega-3 fatty acids. They also contain high amounts of certain micronutrients, including iron, magnesium, and vitamin B12 and zinc, that our bodies need it so that our immune cells can function as intended.
9. Green tea
Green tea is a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells. It is loaded with antioxidants and nutrients that have powerful effects on the body.
Yogurt provides protein and calcium, and it may enhance healthy gut bacteria. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
These vitamins are necessary for developing cells that make up your body’s immune defense. Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses.