Are you looking for ways to boost your immune system through your diet? Immunity is important to us to ensure we stay fit and healthy, so why not include foods in your diet that count towards your health? There are many types of immune system booster foods that are easy to find in the shops. You might even find some foods already in your cupboards at home that you didn’t realize had these benefits!
Immune system booster foods
We have put together the top 10 foods good for the immune system along with our favorite ways to eat these foods.
Almost all citrus fruits contain vitamin C. Vitamin C increases the production of white blood cells which help to fight infection. That is why you hear of a lot of people turning to vitamin C to prevent or speed up the recovery time of colds and flus. There are so many varieties of citrus fruits to choose from like grapefruit, oranges, clementines, tangerines, lemons and limes. You can eat citrus fruits as they are or even squeeze them into your drinking water. Grace from Eats Amazing has shared a great recipe for citrus infused water for kids over on her blog.
Red bell peppers
Red bell peppers are packed with vitamin C. Half a cup has over 150% of your daily recommended intake. Eating red peppers increases your antibody production. You can enjoy this juicy fruit sliced up with a healthy homemade hummus dip or just on its own like an apple! There are many creative ways to enjoy some red bell peppers.
Broccoli is one of the healthiest vegetables. It is packed with vitamins A, C and E, fibre and lots of antioxidants. To keep all the nutrients alive, cook it as little as possible. Steaming is probably the healthiest way to cook broccoli as it retains nutrients and vitamins. Broccoli florets are lovely to eat with all sorts of dips like vegetable dips, salad dressing, yogurt (try it before you judge it!).
Garlic is a popular ingredient around the world. Earlier civilizations recognized the importance of garlic in the diet and used it as an antiseptic, antibacterial and anti-fungal agent. Garlic can be crushed, chewed, or sliced to produce allicin, which is thought to give garlic it’s immune boosting properties. Try this garlic chicken stir-fry, make garlic bread or even garlic soup.
Ginger is another great food for its anti-inflammatory and antioxidant properties. The special immunity ingredient found in ginger is called gingerol. A great way to add ginger to your diet is by making fresh ginger tea everyday. A simple soothing recipe for these dark cold mornings or evenings.
Similar to broccoli, spinach retains most nutrients when cooked as little as possible. It is rich in vitamin C, antioxidants and beta carotene. You could try making a spinach smoothie, have it with your eggs, add it to a Dal or just add it to the base of your salad.
Look out for yogurts containing ‘live and active cultures’, like Greek yogurt for example. These cultures stimulate the immune system and help to fight diseases. Search for plain yogurts and stay away from those loaded with sugar. Yogurt can be a great source of vitamin D, or even fortified with it. Vitamin D helps to regulate the immune system.
These guys are packed with vitamin E which is crucial for immune system functioning, just like vitamins A and C. Vitamin E acts as an antioxidant which helps to fight off infections. You could eat a handful of unsalted almonds raw or try spreading almond butter over toast or apple slices. So yummy!
A popular spice in India, Turmeric contains a polyphenol called curcumin which gives it its beautiful bright yellow color. It has antioxidant, anti-inflammatory, antibacterial and wound-healing effects. A really popular way to make sure you get your daily dose of turmeric is by slurping back a morning energy shot. If you don’t have a juicer at home, here is another way to make turmeric and ginger energy shots.
Beans and peas
Beans are an excellent source of protein which plays an important role in building cells including those of your immune system. Peas are great for enhancing the immune system. They contain high levels of antioxidants and are rich sources of minerals like calcium, iron and copper all which contribute to immunity. Beans and peas are great immune boosting foods for kids. They are types of legume that our little ones will generally eat! Now you can snack on both with Blendi!
Blendi is dedicated to providing as much information as possible, particularly during this Covid-19 outbreak. It is important to us that we make sure everyone is aware about the natural immunity boosters in certain foods that are needed to build a strong immune system. Having these foods will not just strengthen your immunity, but also help you achieve your nutritional goals.