As the cold and flu season approaches, it’s important to arm ourselves with the right weapons to keep our immune systems strong and healthy. While getting enough sleep and avoiding contact with sick people are important, what we eat can make a huge difference in preventing and fighting off illnesses.
Certain foods are packed full of vitamins, minerals, and antioxidants that can help boost our immunity. In this post, we’ll explore some of the best foods to eat when you’re feeling under the weather. From citrus fruits to cruciferous vegetables, these immune-boosting foods will not only help keep you healthy but also leave you feeling satisfied and nourished. So, let’s dive in and discover the power of these foods to fight off sickness and keep you strong!
Importance of having a strong immune system
Having a strong immune system is crucial for overall health and well-being. It is responsible for fighting off harmful pathogens that can cause illness and disease. A well-functioning immune system can also help recover faster from illness.
Eating a balanced and nutrient-rich diet can significantly help boost the immune system. Nutrients such as vitamin C, vitamin D, zinc, and protein all play a critical role in the growth and function of immune cells. It is also important to maintain healthy intestinal microorganisms to promote a healthy immune system. A healthy lifestyle that includes balanced nutrition, regular physical activity, good hygiene, and adequate sleep can support a strong immune system. [1][2]
Citrus fruits
Citrus fruits are known for their high vitamin C content, which plays a crucial role in maintaining a strong immune system. Oranges, grapefruits, lemons, limes, and tangerines are all great sources of this essential nutrient that helps increase the production of white blood cells to fight against viruses and infections. Apart from vitamin C, citrus fruits are also loaded with antioxidants and flavonoids that have anti-inflammatory properties. If you want to mix things up, try incorporating red bell peppers into your meals as they have twice as much vitamin C as citrus fruits. Get creative and add a squeeze of lemon or lime to your drinks or sprinkle some zest on your salads! [5][6]
Red bell peppers
Red bell peppers are not just a colorful addition to your salad but also an excellent source of beta-carotene and vitamin C. A single medium-sized red bell pepper contains 152 milligrams of vitamin C, which is almost twice the recommended daily intake. Vitamin C is an antioxidant that contributes to the normal function of the immune system. Red bell peppers are also a great source of beta-carotene, which helps keep your eyes and skin healthy. One cooked pepper has 19 percent of your daily recommended amount of beta carotene. So, be sure to add some red bell peppers to your meals for a boost to your immune system. [7][8]
Kiwi fruit
Kiwifruit is an excellent source of vitamin C, which is essential in supporting the normal function of our immune system. One Kiwifruit provides 100% of our daily vitamin C needs, and it has been scientifically proven to improve vitality and reduce feelings of tiredness. Additionally, Kiwifruit contains over 20 vitamins and minerals, making it a nutrient-rich option for boosting our immune system. With skin that’s smooth but strong, we can easily bite into Kiwifruit just like an apple or pear. Eating both skin and fruit can provide us with 34% more folate and 32% more vitamin E. So, let’s make Kiwifruit a part of our balanced eating plan to keep our body and immune system strong. [9][10]
Strawberries
Strawberries are not only delicious but also incredibly nutritious. They are packed with vitamins, fiber, and antioxidants – making them a superfood that’s both tasty and good for you. Eating just a cup of strawberries a day provides your daily requirement of Vitamin C, which boosts your immunity and acts as an excellent antioxidant. They also contain ellagic acid, which is known to control the growth of cancer cells. Moreover, these red berries contain potassium, which can reduce blood pressure, and fiber, which can regulate digestion and even control type 2 diabetes. So, in simple terms, it’s a win-win situation to indulge in those sweet and tart strawberries any chance you get. [11][12]
