10 Foods That Boost the Immune System
In the winter, it seems like everyone is coming down with something. The flu, colds, and even the occasional case of the sniffles are all more common at this time of year. But what can we eat to boost our immune system and avoid feeling unwell? Before you go reaching for that packet of Vitamin C tablets, there are actually plenty of foods that boost your immune system – many of them being fruits and vegetables. Eating a balanced diet rich in vitamins, minerals, and other nutrients is essential to supporting your immune system to help keep you well when the colder months hit. The human body has its own built-enduring mechanisms that make it possible for us to fight infections and diseases. The immune system is a network of organs and cells responsible for recognising foreign substances (pathogens) like bacteria, viruses or parasites – from outside invaders as well as from mutated cells within our bodies.
Easy to digest food
As we already know, the best way to stay healthy is to catch infections and illnesses before they can occur. One of the best ways to do this is to eat a diet that is easy to digest. This will help to prevent digestive issues and leave your digestive system free to focus on other tasks, such as keeping your immune system running smoothly. When your body is struggling to digest certain proteins, vitamins and minerals can become harder to absorb. If you’re experiencing digestive issues, it may be a good idea to try eating a diet that’s easier to digest. A diet rich in vegetables and gentle proteins is a great way to go about this.
Vitamin C-rich food
Vitamin C is a nutrient that is crucial for boosting immunity. Vitamin C is great for warding off illnesses such as the common cold and the flu. It is recommended that you consume at least one portion of food containing Vitamin C per day. Vitamin C-rich foods include oranges, strawberries, kiwis, peppers, broccoli, and greens. It is best to eat your Vitamin C-rich foods raw because cooking them can reduce the amount of Vitamin C they contain by up to 50%. Furthermore, Vitamin C is water-soluble, meaning that your body will only store a certain amount of it at any given time. Eating a diet high in Vitamin C is a great way to boost your immune system, but it won’t last forever. After a few weeks, your body will have used up the Vitamin C you’ve consumed.
Vitamin A-rich food
Vitamin A is another crucial nutrient that can help boost your immune system. It can also help to reduce the severity and length of certain illnesses, such as the common cold or the flu. Vitamin A-rich foods include carrots, sweet potatoes, spinach, broccoli, apricots, and cantaloupe. Remember that Vitamin A is fat-soluble, meaning that it takes longer for your body to digest it. This can make it harder to get the most out of this vitamin. If you want to take advantage of Vitamin A’s immuno-boosting benefits, it’s best to consume it at the beginning of your meal. Try adding spinach to your salads or eat a piece of apricot with a small piece of cheese.
Dark leafy greens
Dark leafy greens are a powerful source of Vitamin A, Vitamin C, and iron. They are also a great source of fibre, which can help to lower cholesterol and blood pressure. Importantly, dark leafy greens are also packed with folate, which is crucial for a healthy pregnancy. There are many dark leafy greens out there, including collard greens, kale, spinach, Swiss chard, and the list goes on! It’s important to remember that not all dark leafy greens are created equal. Swiss chard and collard greens, for example, contain more Vitamin A than kale.
Beans and legumes
Beans and legumes are packed with fibre and are a great source of iron and protein, making them an excellent choice for vegetarians and vegans. Not only can they help to lower cholesterol and blood pressure, but they are also incredibly good for your digestive system. There are many different types of beans and legumes out there, but all of them have a similar nutritional profile. It’s important to remember that canned beans have been found to have less fibre than fresh beans.
Salmon and other fatty fish
Salmon and other fatty fish, such as mackerel, sardines, and herring, are great sources of Vitamin D, as well as protein and omega-3 fatty acids. Vitamin D is crucial for a healthy immune system and can help to ward off illnesses such as the flu, as well as colds and flus. It is recommended that you consume between 600 and 800 IU of Vitamin D per day. It is important to remember that consuming too much Vitamin D can actually be harmful to your health. If you consume more than 2,000 IU per day, it can increase your risk of developing certain types of cancers.
Smoothies, Juices & Soups
Smoothies, cold-pressed juices and soups contain many of the essential nutrients and vitamins needed to lose weight and stay healthy. One Co. products are widely stocked throughout South Africa and offer nationwide delivery. You can view immunity boosting options here.
Final Words
The winter months are often associated with illness and colds. This is because our immune systems are naturally weaker in the winter. However, by eating a balanced diet rich in vitamins, minerals, and other nutrients, you can support your immune system to help keep you well when the colder months hit! With all of these foods that boost the immune system, there is no excuse not to eat a healthy diet this winter. These foods are not only good for your immune system but are also good for your overall health.
