Ten Power Foods To Increase Your Immunity
Before you even start reading this article, you might be wondering why in the world would you want to boost your immunity? Well long story short, the immune system has special cells, tissues, and organs which help your body fight against the millions of germs and microorganisms you come into contact with on a daily basis. The better your immune system, the better your chances are of staying healthy! The following Ten power foods have special nutrients that will help boost your immunity naturally.
1) Berries
Berries are packed with Vitamin C and bioflavonoids. Studies have shown that flavonoids not only help boost immunity against respiratory tract infections but also help increase defense against the common cold. Darker berries, such as blueberries, have more flavonoids. Some fun ways to incorporate more berries into your diet is by throwing them into a fruit salad, in your morning yogurt, or just blending them together into a yummy berry smoothie.
2) Yogurt
Yogurt contains live cultures such as lactobacillus. These live cultures naturally boost immunity to help protect the gastrointestinal tract against immune related infections. Furthermore, these useful live cultures can help prevent against the cold and other diseases. Try picking Greek yogurt for added calcium and protein benefits!
3) Lean Meats
Lean meats such as skinless chicken or turkey are super beneficial for the immune system. Not only are lean meats lower in fat content, but they are also high in zinc. Zinc is a mineral that boosts white blood cell and T cell production. These types of cells are already naturally produced by the immune system, but increasing the production of them will only make your immune system stronger.
4) Dark Chocolate
Not that we needed another reason to eat more chocolate, but did you know dark chocolate boosts your immune system? Dark chocolate has an antioxidant called theobromine which protects cells from free radicals (harmful molecules produced when pollutants enter the body). On top of that, cocoa in general is considered immune boosting along with being a reducer of heart disease. Go ahead and have that piece of chocolate you’ve been craving!
5) Fish
Fish contains omega 3 acids and a plethora of healthy fats that increase white blood cell activity. These healthy fats help prevent your immune system from overproducing certain compounds that make your body overreact to infections causing autoimmune diseases such as rheumatoid arthritis.
6) Nuts
Go nuts for nuts! Nuts are filled with vitamins and minerals and contain a plethora of antioxidants including omega 3, zinc, and vitamin E just to name a few. Studies have linked increased immunity and lowered risk of chronic disease with diets that incorporated nuts.
7) Garlic
Turns out garlic has more uses than just turning away vampires! Several studies have shown that garlic has excellent antiviral and antibacterial properties. Research shows that garlic may be linked to helping prevent colds. It has also been shown that garlic encourages white blood cell production. If the smell or taste of garlic makes your face wrinkle, we suggest mixing some into soup or adding some minced garlic into a salad to make the taste as subtle as possible.
8) Green Tea
Similar to berries, green tea has flavonoids which may help boost the immune system. Try switching out your black tea or coffee a couple times a week and replacing it with green tea.
9) Turmeric
A popular spice used in many South Asian dishes, turmeric does more than just adding flavor. Curcumin, one of the compounds in turmeric, has antioxidant and anti-inflammatory properties which support your immune system.
10) Broccoli
Broccoli is a great source of vitamin C and it contains sulforaphane, an antioxidant. This makes it an excellent vegetable to add more into your diet for the immunity benefits.
These foods are all excellent ways to give your immune system an extra boost. However, keep in mind that a healthy diet is just one part of having an overall good immune system. Be sure to also exercise regularly and limit smoking.
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