This is probably the oldest and easiest trick in the Nutrition books: When you eat colourful, you boost the nutrition value of your meals. In addition to good sleep and daily exercise, a balanced diet is now more crucial than ever. You need to find ways to boost your immune system as much as possible.
The more colorful your plate is with a variety of choices from the list below, the better:
Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.
1. Beta-carotene
Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene.
2. Vitamin E
Vitamin E is a fat, it is key in regulating and supporting immune system function.
Foods rich in vitamin E include nuts, seeds, avocado, and spinach.
3. Green tea
Green tea is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps
fight infection.
4. Vitamin D
It’s essential to immune function and helps regulate the body’s immune response. Vitamin D can be found in salmon, canned tuna, egg yolks, and yogurt. Your body can also synthesize vitamin D with just 13-15 minutes of sunshine three times a week.
5. Yogurt
Yogurt contains live cultures, also known as probiotics, which are thought to help stimulate the immune system to fight off disease.
6. Garlic
Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system. It helps boost the production of virus-fighting T-cells and can reduce the number of stress hormones your body produces which can help keep your immune system functioning at full strength.
7. Vitamin B-6
It’s essential in the formation of new and healthy red blood cells. Also, it aids in maintaining the lymphatic system. Chicken, turkey, cold-water fish (salmon and tuna), chickpeas (traditional hummus), bananas, and fortified breakfast cereal are great options for consuming vitamin B-6.
8. Zinc
The immune system cells need zinc to function as they are intended. Zinc is a mineral that our body does not store or produce. While oysters have the highest food content of zinc, there are several other options such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat, and beans. Zinc is also found in fortified cereals and some breads, but the best absorption comes from animal-based foods.
9. Water
Last but not least, stay hydrated and drink enough water.
