If you want to stay healthy and avoid colds, the flu, and other infections, building your first line of defence should involve visiting the grocery store, wet market or pharmacy (of course, ordering online works too). Make sure to incorporate some powerful immune system boosters into your diet.

Your entire health and immunity are influenced by the food you consume. Consume low-carbohydrate meals to help reduce high blood sugar and blood pressure. A low-carbohydrate diet can assist in reducing the progression of diabetes, while a protein-rich diet will keep you in excellent shape.

Moreover, eat vegetables and fruits high in beta carotene, ascorbic acid, and other necessary vitamins. Certain foods, such as mushrooms, tomato, bell pepper, and green vegetables like broccoli and spinach, can help the body establish a resistance to infections.

Another way of getting your required nutritional intake is through dietary supplements. Dietary supplements are packed full of nutrients that can help boost your immune system.

Here are some meals that may enhance your immune system:

1. Citrus Fruits

After catching a cold, most individuals first turn to vitamin C. This is because it aids in the building of your immune system. Vitamin C is known to boost white blood cells, which are essential in the battle against infections.

Vitamin C is abundant in citrus fruits. With so many options, including a squeeze of this vitamin into every meal is simple. Grapefruit, oranges, clementines, tangerines, lemons, limes, and other citrus fruits are popular.

2. Garlic

Garlic is used in almost every dish on the planet. It gives meals a little zing and is beneficial to your health.

Early cultures recognized its importance in the battle against infections. Garlic may also assist in preventing artery hardening, and there is some evidence that it might help decrease blood pressure.

Garlic seems to have immune-boosting qualities due to a high concentration of sulfur-containing substances like allicin.

3. Ginger

Many people resort to ginger as well when they get sick. Ginger has been shown to lower inflammation, which may assist with sore throats and inflammatory disorders. Ginger may also help with nausea.

While ginger is often used in sweet treats, it also contains gingerol, a cousin of capsaicin. Ginger has been proven to help with chronic pain, and it may even help decrease cholesterol levels.

4. Spinach

Spinach is included in the list not just because it’s high in vitamin C but also because it’s high in antioxidants and beta carotene, which may help our immune systems battle infections.

Spinach, like broccoli, is best when cooked as little as possible to preserve its nutrients. On the other hand, light cooking makes it simpler to absorb vitamin A and permits other nutrients to be liberated from the antinutrient oxalic acid.

5. Yoghurt

Choose yoghurt with the term “live and active cultures” on the label, like Greek yoghurt. These cultures may help your immune system fight illnesses by stimulating them.

Plain yoghurts are preferable to those that are flavoured and laden with sugar. Instead, you may sweeten plain yoghurt with fresh fruits and a dab of honey.

Yoghurt is a good source of vitamin D, so look for fortified types with it. Vitamin D is known to assist in regulating the immune system and strengthen the body’s natural defences against illness.

6. Almonds

When preventing and treating colds, vitamin E is sometimes eclipsed by vitamin C. On the other hand, this potent antioxidant is necessary for a healthy immune system.

It’s a fat-soluble vitamin, which means it needs fat to be adequately absorbed. Almonds have a high content of vitamin E and contain healthy fats.

7. Turmeric

Turmeric is a well-known component in many curries. This bright yellow, bitter spice has long been used to treat osteoarthritis and rheumatoid arthritis as an anti-inflammatory.

Curcumin gives turmeric its unique yellow colour and has been shown to help reduce exercise-induced muscle damage in studies.

8. Green Tea

Both green and black teas have high flavonoids content, a kind of antioxidant. Green tea excels when it comes to epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant.

EGCG has been demonstrated to improve immunological function in studies. The majority of the EGCG in black tea is lost during the fermentation process. Green tea is steamed instead of fermented, preserving the EGCG component.

Green tea is also high in L-theanine, an amino acid. In your T cells, L-theanine may help in the creation of germ-fighting chemicals.

9. Poultry

It’s more than the placebo effect that helps you feel better when you grab a bowl of chicken soup when you’re ill. The soup may assist in reducing inflammation, which may assist in alleviating cold symptoms.

Vitamin B-6 is abundant in poultry, such as chicken and turkey. Nearly one-third of your necessary daily dose of B-6 is found in 3 ounces of light turkey or chicken meat. Vitamin B-6 is involved in a variety of chemical processes that occur in the body. It’s also necessary for the development of new, healthy red blood cells.

Gelatin, chondroitin and other minerals found in stock or broth produced from boiling chicken bones aid intestinal healing and immunity.

10. Shellfish

Many people don’t think of shellfish when trying to strengthen their immune system, but some varieties of shellfish are high in zinc.

Zinc doesn’t receive nearly as much attention as other vitamins and minerals, yet our immune cells need to operate properly. Shellfish varieties that are rich in zinc include crab, oysters, mussels, lobster, etc.

In a Nutshell

Keep in mind that the key to excellent nutrition is variety. Even if you regularly consume one of these meals, it won’t be enough to help boost your immune system.

To avoid receiving too much of one nutrient at the cost of others, pay attention to serving sizes and daily intake recommendations from your dietician.

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