When it comes to protecting your health, natural is best. What you put on your plate can make a real difference to keeping you safe from flus and colds, low energy and infections. These immune boosting foods can strengthen your body’s defences, naturally.
Citrus Fruits
Vitamin C is a powerful immune booster and one of the best places to get it is in citrus fruits. Getting your share of these immune boosting foods full of vitamin C aids collagen synthesis, wound healing, and the absorption of iron. Vitamin C also protects eye health and maintains cardiovascular health.
Because the body doesn’t produce vitamin C, nor stores it, we need to get our dose on the daily. That’s 75mg for women and 90mg for men. Get yours from grapefruit, oranges and lemons.
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Papaya
Another fruit loaded with vitamin C is papaya. Apart from boosting your immune system with vitamins, papayas also have a host of minerals that will benefit overall health. This includes potassium, magnesium and folate.
Papayas are also immune boosting foods thanks to their digestive enzyme. Called papain, this digestive enzyme is great for gut health and touted as an anti-inflammatory.
Spinach
We all know our dark green leafy veg are great for our health. They’re also immunity boosting foods you and your family should be eating everyday. While spinach is packed with vitamin C there’s more to it than that.
It’s also rich in numerous antioxidants and beta carotene. Beta carotene converts into vitamin A in the body, an essential component to a strong immune system. To get the most out of your spinach it is best to eat it raw, or cooked as little as possible. Choose baby spinach if you struggle with the texture and flavour, or pop it in your smoothie!
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Broccoli
This is one of the healthiest veggies out there, and a marvellous immune boosting food. Broccoli is supercharged with vitamins A, C and E – all essential for a healthy body and immunity. But it also offers fibre and plenty antioxidants that will keep your body protected.
Just like spinach, the key is to cook broccoli as little as possible to gain the maximum benefits. Studies have shown that steaming is the best way to get your nutrients.
ALSO SEE: THE HEALTH BENEFITS OF BROCCOLI COMPOUND
Green tea
Where green tea surpasses others is in its levels of the powerful antioxidant epigallocatechin gallate (EGCG). Studies have shown that the presence of EGCG makes for some potent immune boosting foods.
Green tea also contains the amino acid L-theanine. ‘Different teas contain L-theanine, but green tea has the highest amounts,’ says nutrition expert Mina Khan. Not only may it aid the production of your body’s germ-fighting compounds but it is proven to help regulate your mood, sleep, energy and focus, as well as sense of relaxation. Given that stress wrecks havoc on our immunity, we’d say it’s time to drink up!
ALSO SEE: FEELING STRESSED? YOU SHOULD KNOW ABOUT L-THEANINE
Sunflower seeds
This little seed packs a punch to support immunity, especially vitamin E. Vitamin E is important in regulating and maintaining our immune systems. It aids the brain, eyes and heart to keep strong too. Some studies even say vitamin E can protect against certain cancers.
Sunflower seeds are also full of nutrients like phosphorus, magnesium and selenium. Just 1 ounce of sunflower seeds has nearly half the recommended daily intake of selenium! This has been shown to potentially combat viral infections.
Yoghurt
Much of your immune system is in your gut. So naturally, looking after your gut creates a healthier immune system. Yoghurts that contain live and active cultures – and very low sugar – will stimulate your immune system and help fight diseases. That’s because your gut loves the probiotic benefits.
But be aware, not all yoghurts are made equal! Go for plain, authentic varieties that have no added sugar. Or even better, you can always try your hand at making your own.
Cover image by Fauxels on Pexels.
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