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15 best foods that boost your immunity

There are many ways to improve immunity. In addition to healthy daily living habits, a healthy diet is also an important part of enhancing immunity. This article will bring you 15 foods that improve immunity.

1. Elderberry

  Fighting colds with elderberry extract An old folk remedy has recently been given a boost by scientific research. Results of a small human study suggest that elderberry may help speed recovery from colds. But scientists warn that further research is needed. Elderberries are rich in antioxidants and may also have infection-fighting properties.

Healthy foods
Healthy foods

2. White mushrooms

  Don’t assume that mushrooms are not nutritious just because they don’t grow tall. Mushrooms contain the mineral selenium and antioxidants. Low levels of selenium in the body often increase the risk of severe colds. Mushrooms also contain B vitamins riboflavin and niacin, which play an important role in maintaining a healthy immune system.

  Animal experiments also show that white mushrooms have antiviral, antibacterial and anti-tumor effects.

3. Acai Berry

  Although grown like a blueberry but marketed as a superfood, the dark color of the acai berry reflects its high content of the antioxidant anthocyanin. While the berry has not been linked to or has any disease-fighting properties, the antioxidants in it can help fight aging and disease. The berry can be juiced, mixed with milk, or dried and added to oatmeal.

4. Oysters

  Oysters contain the mineral zinc. Male infertility is associate with low levels of zinc in the body. Zinc can also fight viruses, but scholars cannot explain why. However, it has been found that zinc is related to several functions of the immune system, including wound healing.

5. Watermelon

  Ripe watermelon also contains high amounts of the powerful antioxidant glutathione, which has moisturizing and energizing properties. It helps fight infection because it helps strengthen the immune system. Glutathione is found in the red soil near the rind of the watermelon.

6. Cabbage

  Cabbage is another plant rich in glutathione (which has immune-boosting properties). When in season, cabbage is also readily available and inexpensive in the winter. Adding a variety of cabbage (white, purple, Chinese) to soup and simmering it slowly releases antioxidants into the soup, increasing the nutritional value of the food.

7. Almonds

  A handful of almonds can boost your immune system’s ability to fight stress. The recommended 1/4 cup serving of almonds contains almost half the daily value of vitamin E, which can increase immunity. Almonds also contain riboflavin and niacin, B vitamins that also help fight stress.

8. Grapefruit

  Grapefruits are high in vitamin C. However, science currently suggests that you can get enough vitamin C from food to treat colds and flu without supplements. But grapefruits also contain a lot of flavonoids – natural chemicals that help boost the immune system. Don’t like the taste of grapefruit? Try oranges or tangerines.

9. Malt

  It is the part of the wheat seed that nourishes the young wheat seedlings, which means it is rich in nutrients, including zinc, antioxidants, B vitamins and other important vitamins and minerals. Malt also contains fiber, protein and unsaturated fats. Therefore, we can use malt to replace part of the flour in baking and cooking.

10. Low-fat yogurt

  A cup of yogurt a day can reduce your chances of catching a cold. Look for active probiotics on the label. Some researchers believe these probiotics can stimulate the immune system and fight colds. And vitamin D. Recent studies have found that low levels of vitamin D can increase your chances of catching colds and flu.

11. Garlic

  Garlic contains antioxidants that can fight off germs that attack the immune system. Including Helicobacter pylori, which is associated with stomach ulcers and stomach cancer. Cooking tips: After peeling, let it sit for 15-20 minutes before cooking to activate enzymes that boost immunity.

12. Spinach

  It is know as a superfood because of its nutritional value. Spinach contains folate, which helps create new cells and repair DNA. It is also rich in fiber, antioxidants such as vitamin C, and other nutrients. It is best eat raw or partially cooked.

13. Tea

  Black tea or green tea? Both contain disease-fighting polyphenols and flavonoids. These antioxidants can find cell-damaging free radicals and destroy them. They can be use with or without caffeine.

14. Sweet potatoes

  Like carrots, sweet potatoes contain beta-carotene, which can remove free radicals. They are also rich in vitamin A, which has anti-aging and anti-cancer effects.

15. Broccoli

  Broccoli is easily found in grocery stores and food products, and it’s an essential ingredient for boosting immunity. A study reports that chemicals in broccoli can stimulate the immune system of mice. What’s more, broccoli is rich in nutrients that can protect the body from attack. Broccoli contains vitamin A, vitamin C, and glutathione. You can round out the dish with some low-fat cheese, and vitamin B and vitamin D can improve immunity .


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