Did you know that some foods can help maintain your health and naturally strengthen your immune system? Discover how to include the greatest foods that increase immunity in your diet and why they are especially beneficial for maintaining your health in this article.
Nature’s Finest Remedies For Disease
Numerous items in your neighborhood grocery shop can support your year-round wellness. The top ten common foods are listed below.
1. Mushrooms
Selenium is abundant in mushrooms, and a lack of it may make a person more vulnerable to virus infection, according to research that was published in the journal Nutrients. Niacin and riboflavin, which are present in mushrooms, are also necessary for a strong immune system.
Consider tossing some mushrooms on top of a handmade pizza, adding them to scrambled eggs and omelets, or adding them to your pasta sauce. Simply sautéed or roasted with a little olive oil, salt, and pepper, mushrooms are also wonderful.
2. Carrots
Beta-carotene is an antioxidant found in sweet potatoes and other orange foods including carrots, squash, and pumpkin. This type of vitamin A is crucial for maintaining healthy skin that can fend against germs and viruses.
“Vitamin A helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out,” said Kara Lydon, a dietitian, certified intuitive eating counselor, and author of the e-book Nourish Your Namaste: How Nutrition and Yoga Can Support Digestion, Immunity, Energy and Relaxation. “One sweet potato has over 380% of the daily value for vitamin A.”
For a healthier take on French fries, try slicing sweet potatoes into strips and baking them with a little olive oil, salt, and pepper.
Alternatively, for a great time-saver, figure out how to microwave-cook a sweet potato and then just sprinkle some cinnamon and butter on top for a quick side dish.
3. Almonds
Another antioxidant that helps the immune system is vitamin E, which is abundant in almonds. To obtain 50% of your daily recommended intake of vitamin E, take a handful, or 1/4 cup.
4. Yogurt
Probiotics are live, active cultures found in yogurt. These can support immune system stimulation and maintain a healthy, bacteria-free gut and intestinal tract.
Yogurt bearing the Live and Active Cultures certification has some good microorganisms in it. They are also visible in the components list.
Yogurt and other dairy products are also typically strong sources of vitamin D. In fact, a study that was published in the Archives of Internal Medicine discovered that a vitamin D deficit increases the chance of getting the flu or a cold.
5. Vegetable Greens
According to a study published in The Journal of Immunology, leafy greens like spinach and kale are full of nutrients, including fiber, antioxidants, and folate, which is particularly crucial for immunological function.
To add some texture variation, both spinach and kale leaves work well when combined with another lighter, crispier green, such as romaine. In a sandwich, spinach leaves make a great substitute for iceberg lettuce, which isn’t as nutrient-dense.
Kale and spinach work well in fruit smoothies as well; just make sure you use the leafy greens exclusively, not the bitter stems.
If you prefer salty, crunchy snacks, try this recipe for baked kale chips; it’s quite simple to prepare and tastes amazing.
6. Tea
Flavonoids and polyphenols, found in both black and green tea, are antioxidants that aid in the prevention of disease. Furthermore, both black and green tea are rich in L-theanine, an amino acid that strengthens the immune system. Decaf versions also contain it.
Take several cups of unsweetened tea each day to get the advantages. While your tea bags are brewing, bob them up and down to extract even more antioxidants.
7. Cabbage
This low-cost winter vegetable contains glutamine, which has been shown in numerous studies—one published in the Nutrients magazine, for example—to support immune function. Try it with your winter stews and soups. You can also add a wonderful crunch to your salads and wraps by adding shredded raw cabbage, which won’t alter the flavor of the dish.
8. Garlic
Garlic has the key component allicin, which fights illness and bacteria with its antibacterial and antifungal qualities in addition to keeping vampires away.
Minced garlic makes a terrific complement to homemade salsa and tastes great sautéed with spinach and a little olive oil for an easy side dish. Purchase pre-minced garlic to avoid mess and time wastage.
9. Oats with Barley
Beta-glucan, a kind of fiber with antibacterial and antioxidant properties that has been shown to activate the immune system, is present in these grains. A study that was published in Physiology & Behavior suggests that beta-glucan may aid in immune system priming and enhance defense against invasive infections.
Oats can create a quick and wholesome breakfast, and barley’s deliciously chewy texture makes it a terrific addition to soups and salads.
Try overnight oats with almond milk if you want breakfast ready for you when you wake up. All it takes is a few minutes of rapid preparation the night before, and breakfast will be waiting for you in the morning.
10. Fish
Oysters, lobsters, crabs, and clams are rich sources of selenium, which aids in the production of cytokines by white blood cells. Cytokines are proteins that aid in the removal of flu viruses from the body.
Furthermore, omega-3 fats, which are abundant in salmon, mackerel, and herring, decrease inflammation and improve airflow, shielding the lungs from respiratory infections and colds.
Make a tasty and nutrient-dense salmon salad with canned salmon, half a mashed avocado, a teaspoon of Dijon mustard, and a spoonful of mayonnaise. This salad tastes wonderful on its own, in a wrap, or served with crackers.
Conclusions
It’s easier than you might think to strengthen your immune system through diet, and it’s also more significant.
“Research shows that various nutrient deficiencies – vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid – can increase your susceptibility to disease,” said Lydon. “In fact, malnutrition is the most common cause of immune-deficiency in the world, so making sure you’re eating adequately is key for immune health.”
During your next trip to the grocery store, stock up on these natural sickness fighters: sweet potatoes, mushrooms, almonds, yogurt, leafy greens, green and black tea, cabbage, garlic, barley and oats, and fish. With a master’s degree in public health in nutrition, Anne Mauney is a registered dietitian nutritionist. She resides in the Washington, D.C., region with her spouse and two kids. Since 2009, she has been posting easy and delectable healthy recipes on her blog, ANNEtastic food. Her recipes and nutritional advice have also been featured in a number of print and web magazines.