Immune system has been a buzz word recently, so we can safely say that we are very conscious about how important role immunity plays in our overall health.
We became so obsessed which hand sanitizer to use, whether we are properly wash hands, which vitamins and food is good for out health, yet most people don’t know what is the most important for maintaining a strong immune system.
Studies have shown that 80% of immune system comes from the health of your gut.
So what you eat is CRUCIAL!
Let me share which 14 foods can help you improve your immune system.
Cabbage is rich in vitamin C and glutamine, which strengthens the immune system.
What’s great about this food is that cabbage is cheap and easily available during winter months and flu season.
By adding cabbage (white, red) to a soup you can increase intake of antioxidants and drastically improve nutritional value of your meal.
Grapefruit is rich in vitamin C and flavonoids – natural chemical compounds that keep the immune system strong. If you are not a fan of grapefruit, then give orange or tangerine a try.
3. Yoghurt and Kefir
One cup of yogurt daily reduces the risk of getting cold.
When buying yogurt, look at the label and see the list of active cultures that it has.
Also, see if the yogurt contains vitamin D. Recent studies have shown a link between lack of vitamin D in the body with an increased risk of getting colds and flu.
A handful of almonds helps to restore your immune system from the effects of stress.
The recommended daily amount of almonds is 1/4 cup, which is sufficient to cover almost 50% of the daily requirement for vitamin E which boosts the immune system.
Also, almonds contain B vitamins – riboflavin and niacin that help you recover from stress.
This refreshing food in addition to being full of fluids, it is also rich in powerful antioxidant glutathione which strengthens the immune system and fight infections. Glutathione is located in the red (soft, close crust) part of watermelon.
6. Mushrooms – Champignons
Do not discard mushrooms as poorly nutritious, because mushrooms contain mineral selenium and and a lot of antioxidants.
Low levels of selenium in the body are associated with an increased risk of illness from influenza, while antioxidants slow down the aging process.
Mushrooms also contain B vitamins riboflavin and niacin, which are important for the immune system. Also, mushrooms are generally good in fighting against viruses, bacteria and tumors.
Oysters are well known as an aphrodisiac and as a food that boosts the immune system.
Both claims can be considered accurate because oysters contain zinc (Zn), which is important for male fertility. In fact, low levels of Zinc in the body is associated with infertility in men.
The latest studies show that Zinc has some antiviral properties, although there is no evidence why.
Also Zink is known to be good in healing wounds.
Green or black?
Both teas are rich in polyphenols and flavonoids which are great for fighting against diseases.
Specifically, these antioxidants destroy free radicals that damage the cells in our body.
Should you drink tea with caffeine or without? Both are equally good.
Spinach is very nutritious. It contains folate, which helps the body in making new cells and repair DNA. In addition, spinach contains fiber, antioxidants and vitamin C. Eat spinach as raw or lightly cooked to get the most benefit from its healing properties.
Broccoli is rich in substances that build up the immune system such as: Vitamin A, C and glutathione.
It’s easily available and a useful food addition. In combination with cheese it can enrich your meals with B and D vitamins.
11. Sweet Potato
Like carrots, sweet potatoes contain the antioxidant beta-carotene, which fights free radicals in your body. In addition, sweet potatoes contain vitamin A which slows the aging process and reduces the risk of some cancers.
12. Elder Flower Syrup
Elder flower is rich in antioxidants and helps fight inflammation. Studies have shown that the elder flower juice stops the spread of the flu virus. It’s been used for fighting flu for decades.
13. White Onion
Garlic is rich in antioxidants, which assists the immune system, especially against the harmful effects of H. pylori, which is associated with ulcers and stomach cancer.
How to prepare: peel it, then chop it with garlic presser, then leave it for 15 to 20 minutes to rest before cooking so that enzymes that strengthen the immune system can activate.
14. Wheat germ
Wheat germ is part of the wheat kernel, which plays an important role of feeding the young plant. Therefore, wheat germ is very nutritious.
It’s rich in Zinc (Zn), antioxidants, B vitamins and other essential vitamins and minerals. Wheat germ offers a well-balanced combination of fiber, protein and good fats.
It is suggested that you replace some of the flour used for making bread with wheat germ.