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Eat these to boost your immune system

Posted by admin on May 15, 2020 · Stay Home Hub

At this current time, with the pandemic situation, we should all be doing as much as we can to stay healthy. We’ve put together a list of our favourite immune system boosting foods for you to try:

Citrus Fruits

Vitamin C helps produce white blood cells, which are our body’s security guards. They fight against infections. Our body cannot store vitamin C, so we need to provide it with a daily top-up in order to stay healthy. There is such a wide range of fruits that provide vitamin C, so it’s very easy to add to anything!  

Pro tip: To help you increase your water intake as well as get that vitamin C boost, add chopped citrus fruits to it! Two birds, one stone.

Baby eating a lemon

Red Bell Peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, then, unfortunately, you’re wrong! Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus fruits do. They’re also a rich source of Beta Carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin and Beta Carotene helps keep your eyes and skin healthy. 

Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fibre, broccoli is one of, if not, the healthiest vegetables you can eat. The key to keeping its supercharged power intact is to cook it as little as possible — or if you’re feeling adventurous, not at all!

Man dressed as broccoli

Garlic

Believe it or not, garlic is not just used for warding off the Vampires! It can be found in almost every cuisine in the world and is a must-have for your health. Early civilisations recognised its value in fighting infections, and it may also help lower blood pressure.

Ginger

Ginger may help decrease inflammation, which can help reduce conditions such as a sore throat and other inflammatory illnesses. Ginger can also help decrease nausea and is great to add to smoothies or juices!

Ginger man waving

Spinach

Spinach is packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems, as well as being extremely rich in vitamin C. Similar to broccoli, spinach is at its most powerful, when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released.

Yogurt

Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures stimulate your immune system to help fight diseases. Some brands are also fortified with vitamin D, so try and keep to those ones if you can!

Dog licking yogurt off a spoon

Turmeric

You may know turmeric as a key ingredient in curry, but this bright yellow, bitter spice is also known as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin are found in turmeric, which gives it its distinctive colour and can help decrease exercise-induced muscle damage.

Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. People who eat foods rich in flavonoids are less likely to get an upper respiratory tract infection or the common cold than those who do not.

Dark Chocolate

To give you that chocolate fix and get rid of any cravings, have some dark chocolate. It’s rich in antioxidants and protects the body from free radicals, which cause diseases. However, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

Nuts

Nuts are a great source of vitamin E and provide the body with healthy essential fats, manganese, magnesium and fibre. They also make a great healthy snack, but the salted peanuts should be avoided…

Man pointing at a lettuce

If you’ve got anymore healthy food recommendations for us or our readers, let us know over on social media using the hashtag #StayAtHomeHub