Our immune system helps us maintain our health and keeps us strong by fighting off disease and infection. When our immune system encounters a pathogen, it triggers something called an immune response. Our immune system then releases antibodies that trap the pathogens and kill them. By eating certain foods, we can make our immune response super strong. These are the best foods to keep you in top shape.
1. elderberry
Did you know that this old-school remedy is packed with antioxidants? These nutrients may help fight inflammation and even block some flu viruses, according to a pair of laboratory studies. We’re still getting our flu shots, but a cup or two of elderberry juice shouldn’t hurt for added protection.
2. Acai berry
In addition to everyday berries like raspberry and blueberry, acai contains anthocyanin, which is a health-promoting antioxidant. This fruit tastes delicious in a smoothie bowl or paired with some nut butter and granola.
3. Wheat germ
Wheat germ is full of B vitamins, zinc, and antioxidants. This part of the wheat seed also has protein, fiber, and healthy fats. Try using it instead of flour in recipes. For example, you can make a delicious wheat germ cookie or pancake that the whole family can enjoy.
4. Garlic
In some cultures, a common flu remedy is to crack a clove of garlic with the back molars and suck out the juice. Not the tastiest remedy, but apparently one of the most effective. Raw garlic fights fungi, bacteria and viruses. And no, garlic powder does not count.
5. oysters
Happy hour is now much healthier. Order some oysters to replenish your zinc levels. Oysters contain a lot of zinc, which helps the body create white blood cells and heal wounds. These are just some of the ways that oysters boost the immune system.
6. Fermented foods
From sauerkraut to probiotic yogurts to kefir, foods fermented with live, active cultures can reduce the occurrence of a cold. Be sure to look for added vitamin D on the ingredients label, which will also boost your immune system.
7. Pomegranate juice
Years and years ago, the Egyptians used the pomegranate to treat infections. Today, research shows that pomegranate extract can protect you from bacteria and many viruses, most famously the flu.
8. Spinach
Folate, among other things, is one of the amazing nutrients in this superfood. Folate helps your body make new cells while repairing your DNA. It is also high in antioxidants and vitamin C. Try to eat it lightly cooked or raw. Not a fan of raw spinach? Throw it into your smoothies with fresh fruit; you won’t even taste it.
9. broccoli
The saying should go: “a head of broccoli a day keeps the doctor away”. Broccoli protects against damage thanks to its high levels of vitamin C, vitamin A and glutathione, a powerful antioxidant. Sprinkle some cheese on top or add it to a stir fry.
10.miso
Miso is very versatile in different dishes and should definitely be a staple in your kitchen. Miso comes from fermented soybeans and comes in the form of a salty paste. It can be added to soups, sauces and proteins. There are many valuable bacteria in their probiotics that help boost the immune system.
11. ginger
There’s a reason your stomach always feels calm after a glass of ginger ale. But beyond carbonated drinks, it’s even more effective to grate fresh ginger into your drinks or dishes. It reduces inflammation and has many other healthy benefits, including disease prevention.
12. Sunflower seeds
Nuts are a popular addition to parfaits and salads, but the seeds are underrated! These humble heroes are packed with vitamin E and flu-fighting antioxidants that fight those nasty free radicals and boost your immune function.
13. Red pepper
Perhaps for some reason you cannot consume the sugar in the fruit. In that case, cut some raw red peppers into slices, which will provide you with many vitamins. If you must cook them, roasting and sautéing them preserve more nutrients than boiling or steaming them. It also retains more flavor, in our personal opinion.
14. mackerel
Oily fish has a high content of omega-3 or good fats. They can even potentially fight autoimmune disorders like Crohn’s disease and arthritis. If you don’t like mackerel, any other oily fish such as trout, sardines or salmon will do.
15. Dried Cherry Tart
It may seem unexpected, but dried tart cherries contain a high amount of antioxidants. They also contain melatonin, which promotes a healthier sleep cycle and therefore a stronger immune system. tired people get sicker – just saying! They taste fabulous as is, but you can also mix them into nut butter or a parfait.
