We all want to be healthy, so we try to eat better every day especially now that most people are working from home. But it often happens to a lot of people that they forget some food groups, or get stuck on the same menu for months. It isn’t always easy to pay attention if the food we eat is good enough for us. But, if you include in your weekly menu some specific foods, you will for sure boost your immune system and become healthier. So, without further ado here is a list of foods you should eat more often.
Garlic, spinach and ginger
Due to its strong and conspicuous odor, many people bypass and avoid garlic, but they also make a big mistake. Along with lemon, garlic is at the top of the list to help your immune system function better. Garlic is good at treating inflammatory processes of the throat, ear, tonsils, and relieves herpes symptoms. It contains large amounts of vitamins C and B6, which are necessary to make our body more resistant.
Ginger is a food that many people reach for when they get sick. Pleasant aromas and an aromatic taste, ginger reduces nausea, inflammation and sore throat, while, according to recent research, these vegetables also reduce cholesterol.
Spinach is also on our list of foods that boost immunity, but not just because of vitamin C. It is very similar to broccoli, and despite popular belief, spinach can be eaten raw without cooking. This allows it to not lose its nutrients and enzymes, which helps our body absorb all the vital nutrients. It contains vitamin B9, which helps the body make new cells and repair DNA. Also, spinach contains fiber, antioxidants and of course vitamin C.
Yoghurt, Honey and Cocoa
If you haven’t thought of yoghurt as something that can be much more than a delicious breakfast, then you will certainly start after this. Its secret is in live, active bacterial cultures that make yoghurt from ordinary milk. These bacteria are important for maintaining healthy gut microbiota.
If you are a fan of sweets, then you are probably wondering if any immunity foods are sweet. If a natural product has been known for its healing properties since ancient times, then it is certainly honey. It is a natural antioxidant, antibacterial and antimicrobial agent and is suitable for both external and internal use. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, calcium, magnesium and selenium.
Cocoa, when it is of the right variety and when not thermally treated, contains a large number of minerals. Cocoa contains copper, magnesium, potassium, manganese, chromium and zinc, in an amount that meets 20 to 60 percent of the daily requirement. Many different minerals in this amount are not easy to bring in naturally, even with plenty of fruits and vegetables.
Mushrooms, Sweet potatoes, and sunflower seeds
Don’t dismiss mushrooms as nutritious: they contain mineral selenium and antioxidants. Low levels of selenium in the body are associated with an increased risk of influenza, and antioxidants slow down the aging of the body. Mushrooms contain B which is essential for the human immune system. Also, mushrooms are generally good at fighting viruses, bacteria and tumors.
Sweet potatoes contain the beta-carotene antioxidant that destroys free radicals. Also, sweet potatoes contain vitamin A, which slows down aging and reduces the risk of some tumors and can help with some allergies.
Snack lovers, pay attention! If you are in the habit of constantly nibbling on something, give up chips and artificial flavors for sunflower seeds. These seeds are full of magnesium, phosphorus, vitamin B6 and vitamin E, all of which are essential for the normal functioning of the immune system. Now, we know that sunflower seeds are most tasty when salty, but be careful with salt!
Almond, turmeric and papaya
Speaking of preventing and combating colds and flu, Vitamin E is also important. Nuts, like almonds, have a lot of this vitamin as well as healthy fats. Half of a regular cup of peeled almonds represents almost 100 percent of the daily recommended dose of Vitamin E.
Turmeric is one of the main ingredients of many dishes. However, this spice, of a bitter taste and bright yellow color, has also been used for many years as an anti-inflammatory substance in the treatment of osteoarthritis and rheumatoid arthritis. Turmeric reduces the damage and muscle inflammation caused by training.
Papaya is another fruit that is a true vitamin bomb – it contains, of course, an abundance of vitamin C. It is interesting to note that in one papaya you can find as much as 225 percent of the daily recommended dose of vitamin C. Also, papaya contains a digestive enzyme called papain. It is known for its anti-inflammatory effects. In addition to vitamin C, papaya also contains potassium and vitamin B.
Citrus fruits, red peppers and broccoli
It is well known that vitamin C is the most important organic compound and the main substance for strengthening the immune system. Namely, this vitamin accelerates the production of white blood cells, which prevent infections. Deficiency of this vitamin causes fatigue and severe weakness of the body. This is why you should eat fruits and vegetables that naturally contain an abundance of Vitamin C.
Lemon, grapefruit, tangerines and oranges are perfect for boosting the immune system. Lemon is best consumed as lemonade with a little honey, so as not to cause gastric sensitivity. But believe it or not, red pepper contains twice as much vitamin C as citrus fruits. Also, these vegetables are a rich source of beta carotene, which makes our eyes and skin healthy.
Broccoli is a vegetable that is rich in vitamins and minerals. It contains a lot of vitamins A, C, E, as well as antioxidants and fiber, making broccoli one of the healthiest vegetables. Broccoli has also been shown to have alkaline properties, which means that it purifies our body from all toxins, reducing its acidity.