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In the face of increasing health challenges and pandemics, it has become crucial to maintain a strong immune system. Eating smart is one way to achieve this feat. A robust immune system does not only protect us from diseases but also helps in speedy recovery. The food we consume plays a significant role in strengthening our immunity. By including specific foods in our diet, we can supercharge our immunity and stay strong.
Firstly, citrus fruits like oranges, lemons, limes, grapefruits and tangerines are packed with vitamin C which is known to increase the production of white blood cells – key players in fighting infections. Since our bodies do not produce or store vitamin C naturally, daily intake of these fruits can boost your immunity significantly.
Secondly, red bell peppers contain twice as much Vitamin C as any citrus fruit along with beta carotene that keeps your skin healthy and boosts your immune system.
Garlic is another superfood for boosting immunity. Its high concentration of sulfur-containing compounds such as allicin makes it a powerhouse for boosting immunity.
Ginger can help decrease inflammation and sore throat – common symptoms of colds. It’s packed with gingerol – a relative of capsaicin that gives it its heat – making it an essential ingredient for treating chronic illnesses.
Spinach is rich in Vitamin C and packed with numerous antioxidants and beta carotene that may increase the infection-fighting ability of our immune systems.
Yogurt stimulates the immune system to help fight diseases due to its probiotics or ‘friendly bacteria’. Look out for yogurts that have “live and active cultures” printed on their label like Greek yogurt which also contains Vitamin D – another immune booster.
Almonds are full of Vitamin E which is key to maintaining a healthy immune system. It’s fat-soluble meaning it requires fat for absorption hence almonds being the perfect package providing necessary fats along with vitamins.
Turmeric, a key ingredient in many curries, is known for its anti-inflammatory effects but also has been shown to increase immunomodulating capacity.
Green tea is packed with flavonoids – a type of antioxidant along with epigallocatechin gallate (EGCG) that enhances immune function. The fermentation process black tea goes through destroys much of the EGCG while green tea remains unfermented preserving these beneficial compounds.
Poultry like chicken and turkey are high in Vitamin B-6 which plays an important role in many chemical reactions happening inside the body including the formation of new healthy red blood cells. Chicken soup’s mild inflammation reduction properties can also help improve symptoms of common colds.
Eating smart by incorporating these foods into your diet can supercharge your immunity and help you stay strong. However, it’s essential to remember that balance is key – no single food or supplement can prevent illness but maintaining a healthy lifestyle overall will give your immune system the upper hand.
