Coronavirus, whose first case was reported in China last year, requires higher immunity for any infected person to survive.It’s important to remember that one of the best forms of protection is prevention. Enhance your immune system with wholesome foods to stay healthy, full of energy, and feel good.
It’s essential to have diversity in our meals, and there is no better season than this spring for fresh fruits and veggies. The colorful plants are rich in different vitamins that enhance our immune system and entertain the little ones as well.
Here are same of expert-approved foods to stock up on during your next grocery store trip, along with creative ideas on how to add them to your diet:
Garlic contains compounds that help the immune system fight germs.Whole garlic contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin (with a c), the main active ingredient in garlic.
These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.
“Not only is garlic full of flavor, but it’s packed with health benefits such as lowering blood pressure and reducing risk of heart disease,” according to Sarin. “Garlic’s immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, which can help fight off some infections.”
Strawberries are full of antioxidants and vitamin C, both of which are excellent for fighting free radicals. Strawberries can help prevent heart disease, macular degeneration, diabetes, and even cancer.
One cup of unsweetened strawberries contains 140 percent of the reference daily intake of vitamin C, an antioxidant that may reduce the risk of heart disease and certain cancers. Vitamin C helps protect skin from bruising, helps heal cuts and keeps gums healthy.
“Eating foods with vitamin C has the additional benefit of helping the body absorb iron,” she said. “Strawberries also provide potassium and fiber. Potassium helps maintain healthy blood pressure, and fiber helps control cholesterol and keeps you regular.”
3. Red bell peppers
Red bell peppers boost your immune system due to high vitamin A, C and antioxidant properties, including beta carotene, which helps maintain healthy skin and vision. In fact, these mighty red vegetables contain 1.5 times more vitamin C, 8 times more vitamin A and 11 times more beta carotene than green bell peppers. (Yellow bell peppers have more vitamin C than green ones, but less vitamin A and beta carotene.)
Its better slicing one up and eating it raw with hummus as a crunchy snack or mixing some into your salad. If you prefer them cooked, throw a handful in a pan for a quick stir-fry.
Mushrooms’ immune boosting abilities are highly attributable to the high level of polysaccharides (specifically Beta-glucans, one type of polysaccharide found in abundance in fungi) contained within their cell walls. This class of therapeutically active compounds are most widespread within the mushroom kingdom, and within our bodies they interact with specific fungal-polysaccharide receptors on our immune cells (macrophages, neutrophils, monocytes, and dendritic cells). For intense reading about this exact pathway, Martin Powell’s Medicinal Mushrooms: A Clinical Guide goes into fantastic detail of polysaccharides acting as nutrients to enhance our immune system.
Cauliflower, broccoli, and Brussels sprouts are all cruciferous vegetables, which means they’re not only rich in antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient essential to a healthy diet. Choline keeps your cells functioning properly and also helps support a healthy gastrointestinal barrier, keeping bacteria safely confined in the gut. Cauliflower, in particular, is a beneficial food to eat when you’re sick because it’s also rich in glutathione, a powerful antioxidant that helps fight off infection. Dip raw cauliflower florets in low-fat yogurt, drizzle them with vinaigrette, or add them to your favorite vegetable soup recipe.
One of your immune system’s key jobs is to patrol the gastrointestinal tract and prevent germs, bacteria, and other pathogens from entering the bloodstream and making you sick. So to keep your gut happy, eat yogurt as part of your healthy diet. Not only is yogurt packed with vitamins and protein, it’s also a source of lactobacillus, a probiotic (or beneficial type of bacteria) that helps fight off the bad guys and also gives your immune system a boost. Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat.
Wheat germ is a key source of fiber — a dietary essential that keeps your digestive system on track. It’s also packed with protein and vitamins, including vitamin E, and is a great source of choline and zinc, which also help boost immunity. Add wheat germ to your bread, muffin, and cookie recipes, dust it on fish instead of bread crumbs, or sprinkle it over yogurt and fresh fruit or your breakfast cereal.
Inclution Foods that are high in fat, sugar and salt (heavily processed foods) are not considered part of a healthy diet. It’s particularly important at this moment to avoid these foods, as they do not provide any nutritional benefit. Remember to do more exercise to keep your body strong.