Immunity is built inside your body when it has to fight off everything from everyday aging to infections. And the foundation of your immunity is built by the micronutrients in your food, such as antioxidants and vitamins and minerals, and nothing delivers those better than fruits and vegetables, legumes, nuts and seeds.
On the other hand, studies show a diet high in red meat and processed foods can cause inflammation, and in the case of COVID-19, inflammation is the arch enemy. Here are eleven foods that can help you fight inflammation and boost immunity.
No matter if you are dealing with COVID-19 or another potential disease that requires your body to be healthier now and later, eat these foods regularly to have a stronger immunity.
- Citrus Fruits
As our body does not produce vitamin C, we need to get it daily to have enough to create healthy collagen. Vitamin C, also called ascorbic acid, is a water-soluble nutrient found in leafy greens and citrus fruits like grapefruit, oranges, tangerines, lemons, limes, and clementine. It acts as an antioxidant and also protects cells from damage caused by free radicals.
Almost all the citrus fruits are high in vitamin C. With such a variety to choose from, it’s easily available anywhere.
- Red Peppers
Add red bell peppers to your salad to have more vitamin C. You can have 152 milligrams of vitamin C from a medium sized red bell pepper. They are also a great source of beta carotene, a precursor of vitamin A. Vitamin A is important for healthy skin, your mucous membranes and your immune system.
Beta carotene helps keep your eyes and skin healthy, as well. One cooked red bell pepper has 19 percent of your daily recommended amount of beta carotene.
Broccoli is considered as the most super of superfoods on the planet. It’s rich in vitamins A and C as well as E. The phytochemicals in it are great for boosting and strengthening your immune system. Broccoli is also a good source of lutein, a powerful antioxidant, and sulforaphane, another potent antioxidant. It contains additional nutrients, including some magnesium, phosphorus, zinc, and iron.
The key to keeping its powerful nutrients intact and ready for helping the body’s immune response is to cook it as little as possible or if possible, eat it raw.
Garlic is essential for your health. Ancient humans regarded garlic as an infection fighter that is why so many of our traditional diets have it as a first ingredient. Value it and use it liberally to fight infections. According to experts assignment help Melbourne, garlic’s Sulphur containing compounds are the reason behind its immune boosting properties.
Having it can improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. Garlic also possesses antimicrobial and anti-viral properties that can fight off infections.
Ginger is another super ingredient that has special properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin that can be used in sweet or spicy dishes. It has been found to alleviate pain and fight nausea, which is the reason ginger ale, was given for upset stomachs, back when it contained real ginger. So, make your own ginger tea and boost your immunity.
Spinach is power packed vitamin C, along with antioxidants and beta carotene. Both of these ingredients give your immune system the healthy boost it needs to fight off deadly viruses. Remember not to overcook your spinach, as the more it’s cooked the less active it’s antioxidants will become. If you eat it raw or lightly steamed spinach, it will retain most of the nutrients.
Almonds are rich in vitamin E that will help you ward off colds and flu and is the key to your immune system humming along. It’s a fat-soluble molecule which means it requires the presence of fat to be absorbed. So, almonds are essential for E to make it into your system.
Have you ever felt healthier for eating curry? That is because of the turmeric in it. Turmeric gives the curry a burnt orange color. This highly pigmented spice is also famous for its anti-inflammatory properties. Another ingredient curcumin has been found to decrease muscle soreness after a hard workout.
- Green Tea
Whether you love green tea or black tea, your body will benefit from the compound called flavonoids which is a powerful antioxidant. According to accounting homework help, green tea is rich in high levels of EGCG (epigallocatechin gallate) which is another hard-working antioxidant.
Papaya serves over twice the recommended daily amount of vitamin C in one fruit. However, you’re likely to eat a few slices on a salad or in a smoothie. It also contains an enzyme called papain that has anti-inflammatory effects. Inflammation is a common factor in most illnesses. Avoiding it can help your body fight off bacterial infections like sinusitis.
Whenever you think of antioxidants, you should think of fruits that grow in the sun. As their vitamin pack comes from having to fight off the oxidation of the strong rays that beat down on them in the tropics. Kiwis are a great example of this. They are full of folate, vitamin K, vitamin C, and potassium.