With the coronavirus pandemic in full swing, you need to do everything that you can boost your immune system so that you have the maximum protection. There are a number of ways that you can do this and one of the easiest are to change your diet so that you eat the right foods.
Let’s talk about some of the very best foods to eat to give your immune system a boost.
Changing your diet is never an easy thing to do but your immune system is vital to your health and well-being and to fight against deadly viruses such as COVID-19. So always bear this in mind when you are tempted to revert back to your old eating habits.
We recommend that you introduce these foods into your diet gradually. It is a good idea to replace foods that do not support your immune system with these superfoods in order to help your immune system grow stronger. So let’s get right into it, shall we?
Blueberries
Blueberries really are an immune system-boosting superfood. They are something that you can eat every day and are delicious so it should be easy for you to incorporate them into your diet. Why do
blueberries work so well in boosting your immune system.
Well, the answer is that they have excellent antioxidant properties. They contain anthocyanin which is a flavonoid that can really bolster your immune system. A study in 2016 concluded that flavonoids play a critical role in the defense of the respiratory tract.
Research studies revealed that people that had a diet that was rich in flavonoids were less likely to suffer from an infection of the respiratory tract such as the common cold than those that did not have a flavonoid-rich diet. So be sure to add blueberries to your diet each day.
Citrus
You may be already aware that vitamin C is very important for the production of white blood cells which are essential for fighting off infections. When a lot of people get a cold or the flu they increase their vitamin C intake. Getting more vitamin C will certainly help to boost your immune system.
Citrus fruits contain high levels of vitamin C. You will find the following popular citrus fruits to be a good source of vitamin C:
• Oranges
• Clementines
• Grapefruits
• Lemons
• Tangerines
• Limes
We do not produce vitamin C and we cannot store it so you need to consume foods that provide you with it each day. Citrus fruits are perfect for this as most of them contain high levels of vitamin C.
Ginger
This is another famous superfood that has a history of helping people when they get sick. Ginger is good for its anti-inflammatory properties and it is used a lot to help with the reduction of sore throats and other inflammatory illnesses too.
Ginger is pretty potent thanks to the gingerol it contains. Gingerol is related to capsaicin. Including ginger in your diet can help lower your cholesterol and it is also good for reducing chronic pain.
Green tea
Both black and green teas have high levels of flavonoids which are a type of antioxidant. Green tea is chosen over black tea due to its higher levels of EGCG (epigallocatechin gallate) which is another powerful antioxidant.
Studies have shown that EGCG can enhance the functionality of the immune system. The reason that black tea does not have as much EGCG as green tea is because of the fermentation process that it
goes through.
Green tea is not fermented but steamed which preserves its EGCG levels. You will find that green tea is also a good source of L-theanine which is an amino acid. L-theanine can improve the production of T-cell germ-fighting compounds in your immune system.
Almonds
There is no doubt that vitamin C is the boss when it comes to defending against viruses like the common cold. But to maintain a healthy immune system you need vitamin E. Vitamin E is a vitamin that is fat-soluble which means that it demands the presence of fat be properly absorbed.
Most nuts, certainly including almonds, contain high levels of vitamin E and also contain a number of healthy fats. If you were to consume half a cup of almonds (around 45 shelled almonds whole), you would almost have your recommended daily intake of vitamin E.
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You should always consult your healthcare provider before starting any diet, fitness, exercise, medical, wellness, or nutrition program. If you’re facing a medical emergency, call your local emergency services immediately, or visit the nearest urgent care center or emergency room.