Boost The Immune System With Food

Feeding some foods so your body can keep your immune system strong. If you are looking for ways to prevent colds and flu, then your first step should be to visit your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

Citrus Fruits

Most people turn to vitamin C after a cold. This is because it helps build up your immune system. Vitamin C is believed to increase the production of white blood cells. These are the key to fighting infection.

Popular citrus fruits include:

• Grapefruit
• Oranges
• Tangerines
• Lemons
• Limes
• Clementines
• Red Bell Peppers

If you think citrus fruits have the highest vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. 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 to keep your eyes and skin healthy.

Broccoli

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 your power intact is to cook it as little as possible – or better yet, not at all.

Garlic

Garlic is found in almost every dish in the world. It adds a little zing to food and is essential for your health. Early civilizations recognized their value in fighting infection. According to the National Center for Reliable Sources for Complementary and Integrative Health, garlic can help lower blood pressure and slow down the hardening of the arteries. Garlic’s immune-enhancing properties are heavily derived from sulfur-containing compounds such as allicin.

Ginger

Ginger is another ingredient after getting sick. Ginger can help reduce inflammation, which can help reduce sore throat and other inflammatory diseases. Ginger can also help reduce nausea. While it is used in many dessert desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. According to a recent animal research source, ginger may help reduce chronic pain and may have cholesterol-lowering properties.

Spinach

Spinach made our list not only because it is rich in vitamin C. It is also packed with many antioxidants and beta carotene, which can enhance our immune system’s ability to fight infection. Similar to broccoli, spinach is healthier as long as it is cooked sparingly so that it retains its nutrients. However, light cooking increases its vitamin A and allows it to release other nutrients from oxalic acid.

Almonds

When it comes to preventing and fighting colds, vitamin E supersedes vitamin C. However, vitamin E is the key to a healthy immune system. It is a fat-soluble vitamin, which means that the presence of fat must be absorbed properly. Nuts, such as almonds, are packed with vitamins and also contain healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides about 100 percent of the recommended daily intake of vitamin E.

Turmeric

You may know turmeric as an important ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in the treatment of both osteoarthritis and rheumatoid arthritis. In addition, research traced sources suggest that high concentrations of curcumin, which gives turmeric its distinctive color, may help reduce exercise-induced muscle damage.