Health And Care
Introduction
An individual who has a robust immunity system is less likely to fall sick at any point in time especially during the cold and flu season. It is known that exercise, sleep and cleanliness are important in maintaining ones health.
What is frequently overlooked is the influence of one’s diet on one’s immune system. The consumption of superfoods in the diet can help offer the vitamins and minerals and antioxidants that would enable the body to perform at its best. This article mentions the top super foods to strengthen one’s immunity.
Citrus Fruits: The Best Source of Vitamin C
Why Citrus Fruits?
Citrus fruits are fruits such as oranges, lemons, grapefruits and limes. That contain a high level of Vitamin C, a vitamin that is known to enhance the production of white blood cells. That protect the body from infections. Therefore, it is quite obvious that vitamin C has many important tasks to overcome and one of these is known as antioxidant action.
How to Include in Your Diet:
- Drink a glass of fresh orange juice each morning.
- Lemon slices with water as well as the tea.
- Grapefruit may be consumed together with breakfast.
Garlic: Nature’s Antibiotic
Why Garlic?
The health benefits of garlic have been recognized for many centuries. It also contains a compound called allicin that enables the body to resist infection. In most experiments that have been conducted, garlic has been used to treat cold and flu symptoms and even prevent them as well.
How to Exclude from Your Diet:
- Puree garlic and add to soups, stews and sauces.
- Roast garlic and use as a spread on toast or crackers.
- Add garlic in its raw form to salad dressings.
Ginger: The Miracle Spice
Why Ginger?
Ginger is usually praised and has been attributed as an anti-inflammatory and an antioxidant. It works to the body’s advantage, especially in the issue of inflammation which is a very important aspect in enhancing the body’s immune response. Ginger also comes with some antimicrobial properties that prevent the consumer from falling ill.
How to Exclude from Your Diet:
- Prepare fresh ginger and lemon tea and add honey.
- Use grated ginger in your stir fries and in marinades.
- Put ginger in smoothies to liven things up.
Berries: Fruits loaded with Antioxidants
Why Berries?
Berries like the blueberry, strawberry, and raspberry contain vitamins and flavonoids which are antioxidants in high amounts. These defence processes keep the cells safe from damage as well as assist the immune system in battling infections.
How to Exclude from Your Diet:
- Use berries to top spilling oatmeal for breakfast or soy and yogurt.
- Puree them into smoothies.
- Nibble on them as an afternoon snack.
Spinach: The Super Green One
Why Spinach?
Spinach has vitamin C, beta carotene and many antioxidants which all help to increase the entire chain of immune response indepth. This green leafy vegetable is also rich in iron and magnesium among other nutrients which are crucial for good health.
How to Include in Your Diet:
- Add it to any salad or a pasta preparation.
- Make spinach smoothies to increase the nutritional value.
- Spinach can be added as a side dish to other dishes and it can be seasoned with garlic and olive oil.
Almonds: VITAMIN E Booster
Why Almonds?
Almonds are rich in vitamin E, a fat-soluble vitamin that is critical for promoting immune capabilities. They also provide healthy fats, fiber, and protein, so they are a good snacking food.
How to Include in Your Diet:
- Simply munch on a handful of almonds.
- Put sliced almonds on salads or in oatmeal.
- Spread almond butter on bread or add it to smoothies.
Turmeric: The King Of Spices
Why Turmeric?
Turmeric harbors a chemical called curcumin, which is a potent compound that enhances and strengthens immune abilities by fighting inflammation. Curcumin is also known to improve the body’s tolerable capabilities of reactive oxygen species and viruses, bacteria and other pathogens.
How to Include in Your Diet:
- You can utilize turmeric from soups, stews or through curries.
- Prepare a milk and honey based turmeric latte.
- Use turmeric in any of the above ingredients, when making scrambled eggs, fried rice or boiled rice etc.
Conclusion
The regular consumption of the super foods helps to strengthen the immune system. Making it possible for one to maintain proper health. Let’s not forget that a healthy body starts with a complete and varied diet. Which includes whole foods, fruits and vegetables. Couple these super foods and working out regularly, sleeping well and proper levels of water intake for your best immune system health.
