Foods are essential to maintaining a healthy body, mind, and immune system. The right foods can fight off disease and other harmful microbes in our bodies, supporting the efforts of your immune system.
However, as the saying goes, “you are what you eat.” So, if you’re overeating junk food, you’re not getting enough nutrients from the foods. Plus, it’s possible to get sick when you eat a lot of junk food, which can harm your immune system.
Eating right is not just avoiding junk food but making healthy dietary choices. It’s important to eat whole, unprocessed foods that are beneficial to prevent illness. Here are six options that can boost your immunity.
1. Green Leafy Vegetables
Vegetables such as broccoli, spinach, asparagus, and kale, are excellent sources of vitamins (vitamins A, C, E), fiber, and minerals. These nutrients are essential for your immune system to help fight off infections and keep your body healthy.
Also, green leafy vegetables have a bioactive component that enhances gut immunity. Therefore add these veggies to your daily diet and try to eat them raw or cook them minimally to retain their nutrients.
Spices like turmeric, cinnamon, pepper, and cloves, among others, can be used in soups to enhance flavor. They are immunity-boosting spices as they cleanse the body and increase the body’s defense mechanism.
Spices also contain anti-inflammatory properties, which help in fighting cancer. That is why including some spices in your daily diet is recommended.
3. Dry Nuts and Fruits
Dry nuts and fruits are excellent sources of antioxidants and vitamin E; great examples include almonds, cashews, and walnuts. The powerful antioxidant properties of dried nuts and fruits make them an excellent source for fighting free radicals. Eat a handful daily to benefit from their high protein and fats that keep your energy levels up.
4. Dairy Products
Dairy products contain calcium, iron, and potassium, which help prevent bone loss and maintain healthy gums and teeth. They contain magnesium which is essential for the body’s health.
Dairy products can be found in many forms, like milk, cheese, and yogurt. They are rich in protein which keeps your immune strong. Consuming these foods is vital as they help fight infections and diseases.
5. Meat and Fish
Red and white meat are all packed with proteins necessary for our body to build and repair tissues. Seafood is also an excellent source of vitamin C, which helps fight against inflammation and other ailments.
A bowl of chicken soup offers relief if you have a cold, as the protein in chicken has amino acids that help your immune system fight off infection. It also contains calcium, potassium, and iron, good sources of antioxidants. Shellfish like crabs and oysters contain zinc to keep you strong.
6. Citrus Fruits
Citrus fruits contain vitamin C, which helps boost the body’s immunity and can help reduce cough or cold suffering duration. Vitamin C is found in citrus fruits such as oranges, lemons, grapefruit, and pomegranate. Eating citrus fruits is essential as the vitamin C in them can also protect your skin from sun damage and skin cancer.
Boost Your Immunity with Healthy Food Options
Eating a healthy diet is essential for maintaining good health. It’s not just about eating right but also about having a balanced diet. A variety of foods high in antioxidants and vitamins is necessary. Vegetables, fruits, and whole grains can help fight free radicals and boost immunity.