Boost Immune System with 14 Foods

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Boosting the Immune System

Feeding certain foods into your body may help to keep your immune system strong. If you’re looking for ways to prevent Coronavirus, winter colds and flu, a visit to your local supermarket should be your first step! Plan your meals to include these 14 strong boosts to your immune system.

1.      Garlic

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Garlic is used in nearly all of the world’s cuisines. It adds a little bit of zing to the food and is a must-have for health. In the war against diseases, early cultures understood its importance. According to the National Center for Holistic and Integrative Health Trusted Source, garlic can also help lower blood pressure and allow the arteries to harden. Garlic’s immune-boosting effects appear to come from a high concentration of compounds that contain sulfur.

2.      Ginger

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After getting sick Ginger is another element others resort to. Ginger can help to reduce inflammation, which may help to reduce sore throat and other inflammatory conditions. Ginger can aid in preventing nausea, too.

The ginger packs some heat in the form of ginger, a relative of capsaicin, though it is used in many sweet desserts. According to recent animal research Trusted Source, ginger may help decrease chronic pain and may contain cholesterol-lowering properties.

3.      Citrus Fruits

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Many people turn to vitamin C after having a cold. No doubt many people believed that Vitamin C makes white blood cells more active. Which are key to combat pathogens.

Common citrus fruits include:

  1. Oranges
  2. Lemons
  3. Limes
  4. Grapefruit
  5. Tangerine
  6. Clementine

Since your body does not manufacture or store it, you need vitamin C on a regular basis to preserve your health. Citrus fruits are full of vitamin C.

4.      Red bell Peppers

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Think again, if you think that citrus fruit has the most vitamin C of any fruit or vegetable. Red bell peppers, ounce for ounce, contain half as much vitamin C as oranges. Vitamin C may help to maintain healthy skin, in addition to boosting your immune system.

5.      Turmeric

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Turmeric can be used in many curries as the main ingredient of turmeric. But this bright yellow, bitter spice has also been used for years to treat both osteoarthritis and rheumatoid arthritis as an anti-inflammatory medication. Research Trusted Source also indicates that high doses of curcumin can help to minimize exercise-induced muscle injury, which gives the turmeric its distinctive color.

6.      Almonds

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Vitamin E appears to take a backseat to vitamin C when it comes to avoiding and treating colds. Vitamin E, however, is essential to a strong immune system. It is a fat-soluble vitamin which means it requires good absorption in the presence of fat. Nuts, like almonds, are packed with the vitamin and have healthy fats too. A half-cup serving, which is about 46 whole shelled almonds, contains about 100 percent of the daily dose of vitamin E required.

7.      Sunflower Seeds

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Sunflower seeds, including phosphorus, magnesium, and vitamin B-6, are full of nutrients. They are also full of vitamin E.

Vitamin E is essential for the control and maintenance of the functioning of the immune system. Certain high-vitamin E foods contain avocados and dark leafy greens.

8.      Papaya

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Papaya is yet another vitamin C-loaded fruit. Within single papaya, you can contain 224 percent of the recommended daily dose of vitamin C. Papayas also have a digestive enzyme that has anti-inflammatory effects, called papain.

Papayas have good levels of potassium, B vitamins and folate that are all helpful for your general wellbeing.

9.      Kiwi

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Like papaya, kiwis are simply filled with a lot of essential nutrients like folate, potassium, vitamin K and vitamin C. Vitamin C strengthens white blood cells to fight infection, whilst other nutrients from kiwi help the rest of your body working properly.

10. Broccoli

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Broccoli is super loaded with nutrients and vitamins. Filled with vitamins A, C, and E, together with several other antioxidants and nutrients, broccoli is one of the healthiest vegetables you will place on your table. The trick to keeping its strength intact is frying it as low as possible — or better yet, not at all.

11. Spinach

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Spinach did not only make our list because it’s high in vitamin C. This is also filled with various antioxidants and beta carotene which can improve the ability of our immune systems to combat pathogens. Compared to broccoli, when cooked as little as possible, spinach is healthiest because it preserves the nutrients. Light cooking thus improves vitamin A and enables the release of other nutrients from oxalic acid.

12. Green tea

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A form of antioxidant, the green, and black teas are filled with flavoring. Where green tea really excels, there is another potent antioxidant in its EGCG. EGCG is shown to enhance immune function. The black tea fermentation process is going through which kills most of the EGCG. In comparison, green tea is steamed and not fermented, thus retaining the EGCG.

13. Yogurt

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Look for yogurts printed on the label, like Greek yogurt, that have “live and active cultures” Such cultures will activate the immune system to help prevent illness. Aim to find plain yogurts rather than the sugar-loaded and pre-flavored varieties. Instead, you should sweeten plain yogurt with organic fruits, and a honey drizzle.

Yogurt can be a great source of vitamin D, too, so try selecting vitamin D-fortified brands. Vitamin D serves to control the immune system, which is believed to improve the normal defenses of our body against disease.

14. Poultry

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Chicken soup is better than just a feel-good meal with a placebo effect when you’re sick. It helps relieve cold symptoms and helps prevent you from being sick first. The poultry is rich in vitamin B-6, such as chicken and turkey. Approximately 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your prescribed B-6 daily.

Vitamin B-6 is an important contributor to many of the chemical reactions that occur in the body. It is important to producing fresh and stable red blood cells as well. Stock or broth made from boiling chicken bones contains collagen, chondroitin and other nutrients that are important for healing the gut and for immunity.

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