With the way things are going or COVID-19 cases rising, it is definitely a must to take more care and effort to boost your immunity.
While there may be many supplements you can take to do so, it is best to get them naturally from fruits, vegetables or even drinks! So here is a compilation of some of the best immune boosting foods that you should totally add to your diet!
1. CITRUS FOODS
Fruits such as oranges, tangerines, apples, limes and more are all great sources of Vitamin C which will help greatly in boosting your immune system. Besides boosting immunity, Vitamin C found in citrus fruits will help maintain skin health!
It is recommended for adults to get 70 to 90 mg of Vitamin C which is what a small glass of orange juice or eating an entire grapefruit can provide.
2. BLUEBERRIES
These berries are considered to be the king of antioxidant fruits thanks to it’s high polyphenol content. Antioxidants will help fight free radicals in the body, which helps to prevent damage to other cells and even reverse some of the damage. Thus, it helps in boosting immunity and also prevents colds and infections.
Grab a handful of blueberries as a midday snack or add it to your bowl of cereal or oats in the morning for breakfast.
3. GARLIC
Since ancient times, this powerful ingredient has been popular for it’s amazing anti-microbial and anti-inflammatory properties. Rich in antioxidants and sulphur compounds such as allicin, it helps to improve immunity in the body.
Simply cut a few cloves (3-4 is sufficient ) of garlic, add it to your fried rice, soup or dishes to give it that fragrant, extra flavor and nutritional boost in your food.
4. RED BELL PEPPERS
You might be surprised with this little fun fact – they have about three times the amount of Vitamin C than an orange! Plus with tons of antioxidants, this vegetable should never be underestimated for its nutritional value.
You can dice it up and add it to your salad, pasta or cook it up with other veggies to make a mixed veggie dish.
5. BROCCOLI
Another superfood to be loved! Broccoli is packed with tons of vitamins such as Vitamin A, C and E. These help to combat infections and boost your immune system. Moreover, it also contains antioxidants such as lutein and sulforaphane to help in the body’s immunity response.
Serving suggestions include steaming them with garlic and other mixed veggies or eating them raw like a snack (though I think most would prefer the earlier hahaha).
6. SPINACH
Rich in Beta Carotene, Vitamin C and antioxidants that are going to boost your immunity and help combat various illnesses. No wonder Popeye eats a ton of this hahaha!
You may cook up a wonderful dish with this, but be sure to not overcook it. They say eating food as ‘alive’ as possible is the best way to ensure you get the most amount of nutritional values it can offer. Steaming is definitely a recommended cooking method.
7. GREEN TEA
This wonderful tea has an amazingly high concentration of epigallocatechin gallate (EGCG), which is another type of antioxidant. Besides that, it also contains amino acids that help to increase the number of T cells in the immune system. In addition to immunity boosts, it also is a great drink to detoxify your body and improve skin health.
You can easily get the highly commercialized green tea bags in supermarkets and drink a cup in the afternoon daily.
Be sure to add some of these to your daily meals so that you can protect yourself and others by boosting your immunity and prevent the spread of viruses. Take care!
