Health : Drinks and foods strengthen immunity to know absolutely!
The consumption of certain foods can help our body maintain its immune system and fight against attacks by viruses. The topic of boosting immunity foods is particularly popular today, at a time when the whole world is fighting the new coronavirus. This is why, we decided to devote a detailed publication to it.
Foods and drinks to know to strengthen your immunity
If you’re looking for ways to prevent colds, flu and other infections, we recommend that you read a little more about immunity boosting foods and drinks that you should know about. Consider planning your meals to include these 15 powerful foods to boost your immune system!
The arguments, these super foods strengthen immunity
Most people turn to vitamin C directly after catching a cold. This is because it helps strengthen your immune system.
Vitamin C is prized for its ability to increase the production of white cells in the blood, which are essential in fighting infections.
Almost all citrus fruits are rich in vitamin C. With such a variety of options, it’s easy to add a small amount of this vitamin to any meal!
The most popular citrus fruits rich in vitamin C:
- clementines and mandarins
- the lemon
Did you know ? The body does not store large amounts of vitamin C. For this, you need vitamin C daily to boost your immune system. The daily amount recommended for most adults is as follows:
- 75 mg for women
- 90 mg for men
If you opt for supplements, avoid taking more than 2000 milligrams (mg) per day.
Also keep in mind that while vitamin C can help you recover from a cold faster, there is still no evidence that it works against the new coronavirus, SARS-CoV-2. It would probably take several more months to find out how it works and to know precisely the vitamins that help protect it.
Broccoli, a superfood to boost your immune system
Broccoli is full of vitamins and minerals. It is a food filled with vitamins A, C and E, as well as fiber and many other antioxidants. Broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its potency intact is to cook it as little as possible – or better yet, not at all! Research on this food has shown that steaming is the best way to store more nutrients in this food. This is also the case for other vegetables too.
Garlic to boost your immune system
Garlic is found in almost every kitchen in the world. It adds a little spice to food and is a must for your health.
The first civilizations recognized its value in the fight against infections. Garlic can also slow hardening of the arteries. There is weak evidence that it helps lower blood pressure as well.
Garlic is an immune stimulant. Its properties appear to come from a high concentration of sulfur-containing compounds, such as allicin.
Foods Strengthen Immunity: Spinach
Spinach is on our list not only because it is rich in vitamin C. These products are also packed with many antioxidants and beta-carotene. This can increase the fight against infection by the capacity of our immune system.
Similar to broccoli, spinach is healthier when cooked as little as possible so that it retains all the nutrients. Besides, spinach can also be eaten raw, in salads, which allows you to fully enjoy their benefits.
Yogurts as Foods Boost Immunity
Yogurts can also help you boost your immune system. Eh yes ! These are foods to boost immunity par excellence. To get the most out of these foods, look for yogurts that contain live and active cultures. Generally, manufacturers indicate this quality of products on the labels.
Examples of this type of yogurt are Greek yogurt and Bulgarian yogurt. The two are not made the same way and their production results from the action of different beneficial bacteria. But both types of yogurt have beneficial effects on stomach health and wildlife. Moreover, their consumption is recommended for people taking antibiotics because it helps restore the stomach fauna attacked by antibiotics. These cultures can also boost your immune system to help fight disease.
Try consuming plain yogurt rather than industrial products that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruit and a drizzle of honey. It’s a great option for a healthy, balanced breakfast!
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system, especially in winter when you are not usually exposed to the sun. This vitamin stimulates our natural body and its defense against diseases.
Clinical trials are even underway to study its possible effects on COVID-19.
Nuts help us boost our immune, heart and brain systems
When it comes to preventing and fighting the common cold, vitamin E tends to be less popular than vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It is a fat-soluble vitamin, which means that it requires the presence of fat to be absorbed properly. Nuts, like almonds, are packed with vitamins and also contain healthy fats.
Adults only need about 15 mg of vitamin E per day. Half a cup of almonds is about the amount you need per day.
Sunflower seeds are packed with nutrients, including phosphorus, magnesium, and vitamins B-6 and E.
Vitamin E is important for regulating and maintaining the function of the immune system. The list of other foods high in vitamin E includes avocados and dark green leafy vegetables.
Sunflower seeds are also incredibly rich in selenium. Only 1 ounce of sunflower seeds, just under 30 grams, contains almost half the amount of selenium that the average adult needs daily. A variety of studies, mostly done in animals, have examined its potential to fight viral infections such as swine flu (H1N1).
Turmeric, a spice that helps us stay healthy
You may know that turmeric is a key ingredient in many curries. This bright yellow spice has a slightly bitter taste. It has also been used for years as an anti-inflammatory in the treatment of both osteoarthritis and arthritis and polyarthritis.
Studies on its action show that it is the high concentrations of curcumin that give turmeric its distinctive color. They can help reduce muscle damage caused by exercise. Curcumin shows promise as a food for strengthening the immune and antiviral systems. This is indicated by research on animals. To assert with certainty what its effects are, more research is needed.
Green tea and black tea, drinks to strengthen immunity
Both types of tea, green tea and black tea, are packed with flavonoids. These are a type of antioxidant. Green tea really excels in its levels of epigallocatechin gallate (EGCG), another very powerful antioxidant.
According to studies, these two teas can improve the functioning of the immune system. Fermentation is a process used in the making of black tea. It destroys many of its qualities. Green tea, on the other hand, is steamed and not fermented, so that the EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine. L-Theanine can help in the fight against compound germs in your T cells.
Papaya, a product to add to the list of foods to strengthen immunity
Another fruit loaded with vitamin C is papaya. You can find the recommended daily amount of vitamin C in just one medium-sized fruit! Papayas also contain a digestive enzyme called papain which has anti-inflammatory effects.
Papayas contain amounts of potassium, magnesium and folate. These are all ingredients that are beneficial for health overall.
Kiwi, an immune system booster
Like papayas, kiwis are naturally loaded with a ton of essential nutrients. They contain, among others, folate, potassium, vitamin K and vitamin C.
Vitamin C stimulates white blood cells to fight infection. Other nutrients in kiwi fruit help keep the body functioning overall.
Poultry meat, food strengthen immunity
We often hear it when we’re sick: chicken soup can work miracles to help us fight the flu. It’s more than a placebo effect! In fact, soup can help reduce inflammation. This could improve the symptoms of a cold.
Poultry, like chicken and turkey, is rich in vitamin B-6. About 3 ounces, or nearly 85 g, of turkey or chicken meat contains almost a third of the recommended daily allowance of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that occur in the body. It is also essential for the formation of new and red cells in the blood.
Chicken broth is also very beneficial for the body. When you make a broth, you incorporate the chicken bones. These contain gelatin, chondroitin and other nutrients useful for intestinal healing and immunity.
Seafood to boost your immunity
Seafood may not be what immediately comes to mind for many people who are trying to boost their immune systems. But some types of seafood contain large amounts of zinc.
Zinc is not so well known when compared to other vitamins and minerals. But our bodies need it so that our immune system can function at its best.
Varieties of shellfish rich in zinc include:
- The crab
It is important to know the recommended daily amount of zinc in the diet and not to exceed it:
- 11 mg for adult men
- 8 mg for most adult women
Note that too much zinc can actually suppress the function of the immune system.
How to eat to make the most of foods to strengthen immunity?
Variety is the key to good nutrition. Eating one or two of these foods will not be enough to help the body fight flu or other infections, even if you eat them often or even daily. Be careful to serve recommended servings daily to get a large amount of healthy food.
Eating properly is a great start to protecting yourself from disease. But there are other things you can do to protect yourself and your family from the flu.
Start by eating properly and paying attention to your hygiene. You could also start playing sports or, if you don’t have time for sport, try walking more or cycling.
Finally, if you are a fragile person or if you wish, you could also opt for an annual flu vaccine to protect yourself and others.