5 Foods to Keep Your Immune System Strong
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is also important to keep our immune systems strong.
With this in mind, here are some healthy foods you can eat to help support your immune system:
1. Blueberries
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
2. Turmeric
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
3. Spinach
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
4. Citrus Fruits
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
- grapefruit
- oranges
- tangerines
- lemons
- limes
- clementines
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
5. Red Bell Peppers
Ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system