While food provides fuel and nutrition for our bodies, it can also give a boost to your immunity. Eating a well-balanced and healthy diet is one of the best ways to fight off viruses and other illnesses. Focus on filling half of your plate with vegetables and fruits, and the other half with high-quality proteins. Simple changes such as those can help you strengthen your immune system.
Here are five best foods to boost immunity.
Your body doesn’t make or store vitamin C, so add fruits such as tangerines, oranges, grapefruits, lemons, and limes, for your daily dose. This micronutrient is a potent antioxidant that helps to fight off pathogens, destroy bacteria, and clears dead cells. The recommended daily amount for adults is 75 mg to 90 mg for women and men, respectively. Add mandarins to salads, eat oranges as a midday snack, or have a grapefruit alongside your oatmeal with breakfast. You can also combine the fresh juice of your citrus fruits with a splash of sparkling water to make a refreshing mocktail.
Broccoli is a powerhouse of nutrients, and antioxidants, which can destroy free radicals and protect your cells and tissues. It is also a good source of fiber, and rich in vitamins A, C, E, and potassium. This highly versatile vegetable can be eaten raw, steamed, roasted, and boiled. Serve with pasta, or add it to omelets, and puree into soups.
Bell peppers are a great source of vitamin C, containing more than twice that of an orange. They also high are high in beta carotene, an antioxidant that converts into vitamin A. Eating these veggies not only supports your immune system but skin and eye health as well. Use them in your stir fry, or stuff them with chopped tomatoes, quinoa, and black beans. Bake them until peppers are cooked. Beta carotene can also be found in sweet potatoes mangoes, apricots, spinach, kale, and carrots.
Among some of the best foods that help to support your immune system are strawberries, blueberries, blackberries, açaí, and raspberries. They are rich in flavonoids aka phytonutrients, which can help your body fight off germs and infections. Plus, they are the perfect way to start your day off with antioxidants and a dose of vitamin C. Add them to your oatmeal, yogurt or on top of whole grain toast that has been smeared, with your favorite nut butter.
There are many reasons to love watermelon. It is hydrating, contains vitamins A, B6, C, lycopene, potassium and amino acids. Vitamin B6 has been found to increase immune system responses in critically ill patients. It can also be found in poultry, fish, vegetables and whole grain cereals such as oatmeal. While watermelon can be a refreshing snack, it also works well in a salad mixed with strawberries and feta cheese.
