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.