Have you wondered how to strengthen your immune system? Today, I’ll share some tips to help. COVID-19 is still around, and now is the time to keep your body strong.
I have 19 of the best, healthiest foods that can do just that for you naturally.
Our bodies can usually fight off many of the germs that are around. However, sometimes it becomes run down. Illnesses like the flu then cannot be fought off. When this occurs, you need to get your body back to a healthy state as fast as you can.
The best place to start is by living a healthy lifestyle. This will help you stay one step ahead in keeping your immune system in tip-top shape.
Some Healthy Ways to Strengthen Your Immune System
- Wash your hands well and often with soap and water.
- Always defrost your food in the microwave or refrigerator. Never defrost food on the kitchen counter. This can help prevent illnesses like salmonella.
- Make sure you cook food completely. Cook foods like chicken to 180°F.
- Stay hydrated with water.
- Clean all bruises or cuts well. Bandage them to keep germs out. In serious cases, check with your doctor.
- Keep your children up to date with their immunizations.
- When you sneeze or cough, cover your nose or mouth. Use a tissue or elbow to avoid airborne germs.
- Consume a healthy diet. Include lots of vegetables and fruits.
- Reduce stress.
- Get 7 or more hours of sleep at the same time nightly.
- Exercise often
In addition to living a healthy lifestyle, good nutrition will also improve your immune system naturally. Now let’s look at those 19 foods I promised you earlier.
These contain antioxidants, vitamins, and minerals. Studies show that eating fruits and vegetables is healthy. Nutrients like Vitamin C, beta-carotene, and Vitamin E also help boost the immune system.
People who eat these foods have a lower risk of getting certain illnesses. These include strokes, heart problems, and cancer.
1. Ginger
Ginger is a powerful root spice for strengthening your immune system. Why not try it by adding it to your daily diet? It is also rich in antioxidants and is known to help treat various infections, inflammation, and arthritis.
The gingerol it contains helps boost your body’s immunity.
You can easily get ginger into your diet daily. About 4 grams is fine. Add it to stews or curry dishes. Making it into tea can even help keep colds and flu away.
2. Strawberries
Strawberries, like all berries, are rich in antioxidants and Vitamin C. This helps to fight off free radicals, which can harm your body.
You can add them to plain Greek yogurt. This will help to cut down on your sugar intake. Many fruit yogurts on the market are loaded with added sugar. When you add your own fruit, you know you are eating healthier.
You can also toss some strawberries in your fruit salads and smoothies.
These fruits are full of Vitamin C, which also fights off free radicals that can harm your body.
3. Lemons
Now is the best time to boost your immune system with lemons. DO NOT put your “health guard” down. Again, the coronavirus is still around.
Like other citrus fruits, lemons are high in Vitamin C. They contain antibacterial and antiviral properties. These keep your immune system strong.
The nutrients that are found in one lemon include:
- Calories: 17
- Dietary Fiber: 1.6 g
- Vitamin C: 51%
- Calcium: 1 %
- Iron: 1%
- Magnesium: 1%
Starting your morning with a glass of water and a squeezed lemon can do wonders. This puts your body in an alkaline state.
If you suffer from anemia, adding a tablespoon of blackstrap molasses can help to increase the iron in your body.
4. Black Pepper
Maybe you always have black pepper on the table in case your food needs some more flavor.
But did you know that it has great benefits for your immunity? For example, it prevents bacterial growth in your intestinal tract.
Black pepper also has antioxidant, antibacterial, and anti-inflammatory properties.
5. Sardines
Sardines are one of those oily fishes that contain omega-3 fatty acids. These are needed for a healthy immune system.
The little bones found in sardines contain calcium. This vitamin keeps our bones strong and helps to prevent illnesses like osteoporosis.
Try them with lemon juice, onions, red sweet peppers, and cayenne pepper. Use whatever healthy spices you love when adding sardines to a meal.
Sardines also contain vitamins B12, B6, A, and D.
6. Chicken
To keep your immune system strong, include poultry like chicken in your diet.
This protein is rich in zinc and iron. When the body lacks these nutrients, your immune system can weaken.
A 100-gram serving of lean chicken daily will do the trick.
7. Broccoli
Broccoli is loaded with minerals and vitamins. It is probably one of the healthiest vegetables around. The antioxidants found in it are very good for you. Broccoli also contains fiber and vitamins C, A, and E.
Although it is not a fruit, broccoli is very high in vitamin C. It is best to cook it as little as possible or eat it raw. The heat reduces its nutrients.
8. Watermelon
If you want a fruit that can boost your immune system, try watermelon.
It is low in calories, so you don’t need to worry about gaining weight. Two cups have only 80 calories. This fruit is mostly water, which fills you up quickly. So, if you’re trying to lose weight and stay healthy, eat watermelon daily.
9. Pistachios
Pistachios contain healthy fats and protein. They also provide a good amount of Vitamin B6, which you need to support a healthy immune system. This helps your blood flow well so that oxygen can be carried through your bloodstream to your cells.
The antioxidants in these nuts include the carotenoids lutein and zeaxanthin, plus vitamin E.
You can snack on about 30 almonds daily. The high-fat content can increase the calories. I know you do not want that. 🙂
10. Greek Yogurt
The good bacteria found in Greek yogurt can keep your gut healthy. You can even lose weight. This is a must if you want overall good health.
The nutrients in Greek yogurt also support digestion and strengthen your immune system.
11. Garlic
Garlic is one of those foods used regularly in many meals around the world. When added to any dish, it gives a lovely flavor. It can help to fight off many infections.
You can chop a few cloves and toss them into pasta sauces, gravies, and meat dishes.
It helps with keeping colds away. The antioxidant allicin it contains does a great job.
Some nutrients found in garlic include potassium and calcium.
It can even help to kill parasites in our bodies.
12. Papaya
Papaya has lots of Vitamin C. Papain is an enzyme found in papaya. This can help to break down the proteins in meat. This nice, tasty fruit also contains antioxidants, folate, Vitamin A, potassium, and vitamin B. These are all good for your immune system.
13. Mangoes
The antioxidants found in mangoes help your body fight off inflammation and free radicals and prevent cell damage.
They contain mangiferin.
If you want a good source of immune-boosting nutrients, add mangoes to your list.
You will get 10% of your daily needed Vitamin A. This fights off infections, keeping your immune system in tip-top shape.
14. Raw Honey
Raw honey can help fight off viruses. Its phytonutrients provide antiviral and antibacterial benefits.
Remember that because it is sweet, you have to limit how much you consume. If this is your only source of sugar, limit your daily intake to 6 teaspoons.
15. Turmeric
Turmeric has more health-boosting benefits than you might realize. This spice is anti-inflammatory, antimicrobial, and antibacterial, among other benefits.
With these properties, using turmeric in your gravies and other dishes can make you feel great.
16. Sweet Potatoes
Sweet potatoes are not only delicious, but also good for strengthening your immune system.
A medium sweet potato has 30% Vitamin C and 120% Vitamin A of the daily value. They fight off viruses too.
They also have a good amount of fiber and are fat-free and cholesterol-free.
17. Pomegranate Juice
Lab tests have shown that pomegranate juice helps to fight off bacteria and some illnesses.
It contains antioxidants and offers great health benefits.
18. Button Mushrooms
Mushrooms are high in niacin, riboflavin, and selenium. They are also full of polysaccharides.
Try them in dishes like scrambled eggs and pasta sauces. They add a meaty texture if you are trying to reduce how much you eat. Adding them to your healthy pizza is a good place to start.
19. Avocados
Avocado is a type of fruit that can do wonders for your health. They are often called a superfood because they’re nutrient-dense.
They are high in fiber, Vitamin E, folate, magnesium, and potassium. Avocados contain 18 of the 22 amino acids our bodies need.
The powerful antioxidant glutathione they contain helps strengthen your immune system. This helps keep your lymphoid cells healthy.
Although they are high in “good fats,” you do not need to feel guilty about making them part of your meals. Just be careful not to eat the whole avocado in one sitting. :).
How could you not have a healthy immune system after making these 19 foods a part of your daily meals? With their healthy nutrients, you’re on your way to preparing your body for any viruses that may come your way.
