With health being a primary concern right now, most people are searching for ways to strengthen their immune system. There are a number of different ways you can go about this, but the easiest way to start is by changing or altering your diet. Here are five suggestions on what to add to your daily menu.
Hearty Greens
Foods to Consider: Spinach, Broccoli
There’s a reason these two superfoods are high on the list. They are packed with tons of nutrients that can boost overall health, not just the immune system. Spinach is loaded with antioxidants and beta carotene as well as packed full of vitamin C. All of these may boost the strength of your immune system.
Let’s not forget broccoli. It too is loaded with vitamins and minerals. Shown to be a good source of fiber and other antioxidants, broccoli is one of the most recommended vegetables on the planet. Don’t forget that it’s also rich in vitamin A, C, and E as well.
With both of these super greens, it is recommended to cook them lightly or not at all so that the veggies retain as many nutrients as possible. Light cooking (like steaming) has shown to improve the absorption of some nutrients as well as releasing others.
Smarter Ingredients for Flavor
Foods to Consider: Ginger, Garlic
Staying close to mother nature seems to work well for the foods we choose. Though not often thought of in the same way as vitamin C, ginger is also a potent food you should consume to boos your immunity. Ginger, which is believed to aid with inflammation, helps with soreness and nausea.
Garlic might be the most commonly found food on this list. Not only does it contain allicin to help your immune system, but it also is known to lower blood pressure and slow the hardening of arteries.
Citrus Fruits
Foods to Consider: Lemons, Limes, Oranges, Grapefruits, Tangerines
Vitamin C can help boost your immune system, and many folks actually take a daily vitamin C supplement because it’s believed that it acts as a preventative measure against illnesses like the flu. It helps with the production of the body’s nature infection-fighters, white blood cells. Nearly every citrus fruit is high in vitamin C, so be sure to cut up some grapefruit in the morning, or squeeze lime juice on your tacos for dinner.
Certain Proteins
Foods to Consider: Poultry and Shellfish
You probably were given chicken noodle soup when you were young and not feeling well. That’s because chicken and turkey are both good sources of vitamin B-6. This nutrient helps create healthy new red blood cells. The broth from these poultry soups also contains chondroitin and gelatin which are both good for immune health.
When you think shellfish, you want to think zinc. This nutrient is needed for proper functioning immune cells. You want to monitor your zinc intake, as too much can have adverse effects on your immune system. Oysters, mussels, lobsters, and crabs tend to be high in zinc.
Tea
Foods to Consider: Green tea
Antioxidant-rich, green tea is load with epigallocatechin gallate (EGCG). Studies have shown that this particular antioxidant bolsters immune function. Green tea also contains L-theanine. This amino acid is associated with T cell production.
Make sure you are selecting healthy foods for your diet. With any changes to your diet, it’s a good idea to make sure you are doing your research on ways to consume the immune-boosting properties from these foods. Researching websites like drdanielle.com will give you a more in-depth look at how these foods are being used in supplements and other quality products. You’ll also find other health tips that Dr. Danielle recommends when looking for ways to live healthier and strengthen your immune system.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
Speak Your Mind