Eat Your Way to a Healthy Immune System
Without a healthy immune system, we put ourselves at risk for various diseases and illnesses. It's important to know how to incorporate different things into our lifestyles to stay fit and healthy. You would be surprised how many typical foods have all the nutrients we need to keep our immunity level strong!
Although there are plenty to name, here are some common and accessible food items you can work into your daily meals!
1. Bell Peppers
Bell Peppers actually can have double the amount of vitamin C that citrus fruits have. They are also a great source of beta-carotene, an essential nutrient for skin and optic health. Studies also show that bell peppers can boost the overall immune system.
2. Citrus
It probably comes as no surprise that citrus fruits are packed with vitamin C, which is essential in increasing your production of white blood cells. It's important to make sure your body is getting plenty of vitamin C, because of its significant power to fight off infections. If you are unable to work it into your diet for any reason, it should be considered as a supplement to ensure your immune system is up and running at its best.
3. Ginger
Much like vitamin C, ginger is thought to be useful for preventative measures and stopping colds before they even start. That being said, it also works great after you get sick. Gingerol, the functional compound found in ginger, works as a soothing agent, similar to capsaicin, found in hot peppers.
4. Turmeric
Turmeric is a versatile and highly accessible spice. It is most often found in Indian dishes and curries; although it has a mildly bitter taste, it can be amazing for your health. Many appreciate turmeric for its ability to soothe arthritis and other physical ailments. Recent research also suggests it can be used to reduce fever. Try out a new recipe and incorporate turmeric into your next dish!
5. Spinach
All leafy greens have exceptional health benefits, and spinach is absolutely packed with them. Spinach contains vitamin C, beta-carotene, and many antioxidants. The best way to consume spinach if you want to reap the most benefits is by keeping it raw or minimally cooked. Try using it in a salad or even blend it in with a fruit smoothie!
6. Broccoli
Broccoli is very similar to spinach in that is full of antioxidants and vitamins. Packed with vitamins A, C, and E, this is by far one of the healthiest vegetables to incorporate into your meals. Also similarly with spinach, broccoli retains the most nutrients the more raw it is, so try to keep the cooking to a minimum. Feel free to add different flavors to enhance your dish, like garlic and olive oil!
7. Yogurt
It's no secret that yogurt is a great part of a balanced diet. However, you want to make sure you consume the kind that offers the most benefits for your health. Make sure to look out for the kind that contains live cultures. Probiotics are essential for gut health and can alleviate many different symptoms. Recent research evens suggests that they can strengthen your immune system. The vitamin D in yogurt also contributes to a balanced and strong immune system.
8. Almonds
With the focus usually on vitamin C, many forget that vitamin E is also a crucial element to maintain a healthy immune system. a healthy immune system. Vitamin E is fat-soluble, so fat is need in order for it to be absorbed properly. Next time you're feeling peckish, reach for a half cup of almonds to fulfill your daily requirement for this essential vitamin!