Every year, we emphasize the value of immunity, but in recent years, it has received even more attention as a health issue. And when cold and flu season arrives, it’s always of particular interest. Fortunately, you may naturally guard against colds and sick days by taking care of your immune system through regular behaviors. In addition, you can strengthen your immunity for the rest of your life through diet and wise eating habits. It’s not just helpful to eat foods and liquids that support the immune system; it’s also more straightforward and enjoyable than you may imagine.
- Leafy Greens
Leafy greens like kale, Swiss chard, spinach, and arugula are some of the finest meals to eat frequently since they boost both heart health and cognitive function. Vitamin C and vitamin K, which are needed for a healthy immune system, are abundant in leafy greens. Beta-carotene, folate, or vitamin B9 are additional elements in leafy greens that support the immune system. Add at least two cups of leafy greens daily to get your fill. And keep in mind that you are by no means restricted to salads: Make a hydrating green smoothie or incorporate some greens into your favorite soups, stews, omelets, pasta dishes, and grain bowls.
- Probiotic Foods
Probiotic foods like tempeh, yogurt, kefir, kimchi, and sauerkraut are the stars in gut health. Additionally, these probiotic-rich options are multifunctional superfoods because gut health is related to immunity. The “good” bacteria in probiotic meals help to fortify the gut lining’s immune cells and also digest food to produce nutrients that would not otherwise be available to the body. This guarantees that your immune system receives the nutrition required to perform at its peak. Start your day with Greek yogurt topped with chopped nuts and berries, or add sauerkraut to your fish tacos.
- Citrus Fruits
Vitamin C is rich in citrus fruits like oranges and grapefruit. Geiger claims that because it encourages the development of disease-fighting white blood cells, this vitamin is crucial for excellent immunological performance (i.e., immune cells). Citrus fruits can be relished by adding them to water, dressing salads with them, or blending them into fruit smoothies.
- Berries
Berries, including blueberries, strawberries, and raspberries, are among the best foods for boosting the immune system. Berries are rich in antioxidants, which help shield healthy cells from potentially harmful chemicals. In addition to fiber, which supports the “good” bacteria in the digestive tract, berries also include vitamin C, a critical immune nutrient, and other nutrients. Aim for two half-cup portions of berries per week, which is simple to do with delectable foods like smoothie bowls and berry-baked oatmeal. Or you can simply eat them straight from the refrigerator.
- Green Tea
You can also drink your way to a more healthy immune system. Green tea is necessary for your tea cabinet because it is so delightfully reviving and earthy. Epigallocatech in gallate is a plant molecule in green tea, one of many antioxidants. This may aid in lowering bodily inflammation and enhancing function. Green tea can be drunk hot, chilled, or blended into a smoothie for a delightful twist.