Immune boosting foods
It’s a very uncertain time for everyone at the moment and with shops working 24/7 to re-stock shelves, it’s not always possible to get what you want, when you want it.
However, if you’re looking at natural ways to boost your immune system and want to know what items you should be putting in your basket, then here are a few ideas below.
Go crazy for citrus
Packed with vitamin C, citrus fruits are a natural choice if you’re looking to build up your immune system. Vitamin C is thought to increase the production of white blood cells and as your body doesn’t produce or store vitamin C then fruits such grapefruits, oranges, lemons, limes and tangerines will give you some of the what you need.
Munch more Mushrooms
Mushrooms are high in selenium and B vitamins like riboflavin and niacin, necessary to keep the immune system working at its best. They’re also extremely tasty and versatile so you can rustle up lots of great dishes using them. And, as an added bonus, they are also high in polysaccharides which are also known to boost immune function.
Wolf down some watermelon
When the weather is as lovely as it has been then a slice of watermelon goes down a treat, and we all could do with a treat at the moment. The added bonus of watermelon is that it is one hell of an immune-boosting fruit, boasting a host of benefits such as potassium, vitamin A and vitamin C. And to top it off it isn’t calorific at all with only 80 calories in just one 2-cup serving. So, what are you waiting for, munch away!!
Bring on the broccoli
Broccoli is supercharged with vitamins and minerals, making it the go-to vegetable for any meal. Packed with an array of B vitamins including folic acid, as well as A, C, and E and many other antioxidants and fibre, it’s also high in beta-carotene, iron, potassium, zinc, calcium, selenium and magnesium making it a powerhouse vegetable perfect for keeping your immune system in tip-top form. Eat it raw for the biggest boost or cook as little as possible to retain as much of the goodness as you can.
Grab the garlic
This smelly little bulb is well known to boost the function of the immune system, specifically the part that is tasked with fighting viruses. As well as this it also has antibacterial, antiviral, and anti-fungal properties. So, make sure you add that little ‘zing’ to your dishes as it sure is a must-have for your health.
Cook a shedload of spinach
Spinach is packed with so much good stuff that we think you should add it to your meals as much as you can. It’s rich in vitamin C as well as vitamin K and vitamins B6, B9, and E along with high amounts of carotenoids, folic acid, iron, and calcium. It also contains minerals including potassium, magnesium and numerous antioxidants and beta carotene which may increase the infection-fighting ability of our immune systems. Similar to broccoli, the less you cook it the better it is for you, but a little light cooking can help to enhance vitamin A and allows other nutrients to be released from the oxalic acid.
Yay for yoghurt
Yoghurt has made our list not just because it’s a great source of vitamin D, but also because the live and active cultures may stimulate your immune system to help you fight diseases. It’s also high in protein with a bit of added vitamin A and zinc. Try to opt for plain yoghurt over those containing fruit and then add your own nuts, berries or just a little honey to sweeten.
Put ginger to good use
Many know to turn to ginger to help with nausea, but the antioxidant compounds in the ginger root have powerful anti-inflammatory and immune-boosting properties. This means it may help with things like a sore throat and relieving pain as well as other cold and flu-related symptoms. And the beauty of ginger is that it can be used in savoury and sweet dishes making it extremely versatile.
Make green tea your go to
If you’re struggling to buy essentials like milk at the moment, then opting for green tea instead could have lots of benefits. Green Teas are rich in polyphenols, antioxidants that are really efficient when it comes to fighting infections. This means that they may help boost your immune system and protect the body against potential viruses, infections and sickness.
Kiwis are king
These small fruits are not just packed with lots of flavour, they are known to have plenty of health benefits too, Full of nutrients like vitamin C (an essential nutrient when it comes to boosting your immune system), vitamin K, vitamin E, potassium and folate, they also contain a lot of antioxidants and are a really good source of fibre. One Canadian study even found that kiwis could support immune function and reduce the chance of developing cold or flu-like illnesses.
