Immune Boosting foods are the easiest, simplest and the most effective way to keep healthy, stay under that diet you have been following, cover all necessary nutrients, eat well, continue to have a stable immune system and all this is achieved through just having the right choice of natural fruits, vegetables, spices and recipes. Especially since research shows that what you eat during the winter months can help you survive some of Mother Nature’s cruelest whims, whether you’re dealing with runny nose or regular sneezing, we’ve got ten successful immune boosting food items for your winter-eating strategies to leave you feeling your best and stay healthy – even when the weather is at its worst.
The weather outside is freezing and frightening but what you put in your mouth shouldn’t be.
Why we need to have these Immune Boosting Foods ?
If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Feeding your body certain natural immunity boosters can help to keep your immune system running strong. Plan your meals to include the following 10 powerful immune system boosters (we’ve included lots of recipes that make it easy) and you’ll increase your family’s chances of fending off those winter bugs before they get anyone sick. Let’s check out some immune boosting Foods to keep you fit in this chilly season.
1. Citrus Food
Vitamin C helps increase the production of white blood cells, key to fighting infections. Because your body doesn’t produce or store it, daily intake of vitamin C is essential for continued health. A gram a day of this old standby does help alleviate colds. You can get them in lemons, margarine, kiwi, etc. It is tangy but it will help get rid of that cold.
Broccoli is super-charged with an arsenal of vitamins and minerals ready to do battle with any germ or infection. Packed with vitamins A, C, and E, as well as numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible, or better yet, not at all.
Garlic acts as an antioxidant by decreasing your chances of catching a winter cold and lowering the likelihood of contracting certain cancers such as stomach, colon and breast cancer. It’s a healthy, zesty way to flavour almost any meal. Snack on this spiced garlic spread that can also double as an easy appetizer when entertaining.
Ginger is another ingredient many turn to after they’ve caught a cold. But like vitamin C, ginger can also help you prevent that cold from taking hold in the first place. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin, which gives chili peppers their distinctive heat. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
When selecting yogurt look for ones that have “live and active cultures” printed on the label. Recent studies suggest these cultures help stimulate your immune system to help fight diseases. Additional studies also suggest a link between low vitamin D levels and an increased risk of catching a cold, so select brands fortified with vitamin D.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the commonly mentioned vitamin C, but vitamin E is also key to a healthy immune system. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts (especially almonds) are packed with vitamin E and a half cup serving provides nearly 100% of the daily recommended amount.
Spinach made our list not just because it’s rich in vitamin C but because it’s packed with numerous antioxidants and beta-carotene, which have been proven to increase the infection-fighting cells of our immune systems. Similar to broccoli, it is best cooked as little as possible so that its nutrients are retained. One cup portion of cooked spinach gives you 37% of your daily vitamin A needs, 30% of vitamin C needs, 20% of vitamin E needs and 15% of zinc.
8. Chicken Soup
Chicken soup can help clear nasal clog. Ginger seems to settle stomachs. Dark greens such as spinach are loaded with vitamins A and C. And salmon is a great source of omega-3 fatty acids, which have an anti-inflammatory effect. Quite simply, a well-nourished immune system is better able to ward off infections.
9. Black Pepper
Ironically, the spice best known for making you sneeze can ward off the sniffles. Mix black pepper with ground ginger and vinegar, and the concoction can help increase the absorption of both herbal and over-the-counter medications. The anti-microbial properties in black pepper destroys all kind of cola-causing germs and microbes and helps in relieving chest congestion and suffocation.it contains high amount of Vitamin C which proves to be best for fighting cold and flu. It is very effective in working against all kind of signs and symptoms related to fever. Just sprinkle some in your favourite soup or even your tea and there you go, ready for a sore throat soothing drink.
Mushrooms are high in selenium, which is effective at combating flu symptoms. Try eggs scrambled with mushrooms and zucchini for a healthy low carb breakfast, or add some mushrooms to your cheeseburger for a hearty lunch.
Well I know what you guys are thinking, there are a lot more of these immune boosting foods which I haven’t mentioned but I personally chose these ten… you can always comment below to add more awesome suggestions about immunity boosters and other natural ways to keep healthy during the chilling winters 🙂