10 FOODS THAT HELP YOU STRENGTHEN YOUR IMMUNE SYSTEM
If you think that just going to the doctor or getting the vaccine is enough to boost your immune system, you are wrong.
Your diet also plays a very important role!
Temperatures have dropped and with that drop come colds and the flu. It is not only the cold that is to blame, but also the temperature differences you feel when you leave a room where the heating is working in all its glory, and go to the street where the temperature has dropped by at least 10 or 15 degrees from the room.
A diet low in antioxidants and vitamins is also another factor that is often not taken seriously by athletes.
Here is a list of 10 foods you should add to your diet to help boost your immune system.
Ginger contains powerful anti-inflammatory properties which are excellent for fighting colds and flu. The inflammatory state that occurs in our body in response to illness has drastically reduced the immune system's defenses, so ginger is a great option for strengthening our body. Several studies prove its effectiveness in the prevention and fight against inflammatory states of our body, being one of the foods most recommended by several health professionals.
Vitamin C is useful in preventing colds and may help reduce the duration and severity of colds and flu, it is usually combined with citrus foods. Vitamin C is believed to increase the production of white blood cells. Its role in the immune system is to support various activities at the cellular level, thus contributing to its strengthening. It is also considered to be a powerful natural antioxidant.
Popular citrus fruits that contain vitamin C:
Kiwis are fruits that are rich in essential nutrients, including folate, potassium, vitamin K and vitamin C. As we have already mentioned, vitamin C helps in the production of white blood cells, thus boosting the fight against infections.
Papaya is another fruit loaded with vitamin C. They also contain a digestive enzyme called papain which has anti-inflammatory effects. In addition to vitamin C, it contains potassium, B vitamins, and folate, which are beneficial for general health.
The immune properties of garlic result from a high concentration of sulfur compounds such as allicin. Studies have shown that garlic reduces the risk of illness in the first place, while helping to reduce the duration of illness.
When it comes to preventing and fighting colds, vitamin E tends to take second place after vitamin C. It is a fat soluble vitamin, which means that the presence of fat must be properly absorbed.
Besides almonds, there are other sources of vitamin E:
- Vegetal oils
- Green leafy vegetables, such as spinach
In addition to being rich in vitamin C, spinach contains many antioxidants and beta-carotenes, which increase the infection-fighting ability of our immune system. The less cooked, the more the spinach retains nutrients.
Green tea is distinguished by its content of epigallocatechin gallate or EGCG, a powerful antioxidant known to improve immune function.
Green tea is also a good T lymphocyte (a group of white blood cells (leukocytes) responsible for the body's defense.
Loaded with vitamins A, C, and E, along with many other antioxidants and fiber, broccoli is one of the healthiest vegetables we can eat.
In addition to their immune benefits, broccoli contains a dose of potassium which helps keep the nervous system healthy, as well as magnesium and calcium, which are great for regulating blood pressure.
Believe it or not, dark chocolate can be extremely helpful in the fight against coughs. Dark chocolate contains a high concentration of theobromine, an antioxidant that has been shown to relieve coughs.
In addition to relieving coughs, it promotes good blood circulation, is an excellent energy booster and a good source of antioxidants.
Article published on the website of our partner GoldNutrition