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Citrus fruits, Broccoli, Spinach,.Sweet Potato, Garlic,
Turmeric, Blueberries, Elderberry, Dark chocolate,
If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store.
Plan your meals to include these 7 powerful immune system boosters.
1.Citrus fruits:
Most people turn straight to vitamin C after they’ve caught a cold.
That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include: grapefruit,oranges,clementines,tangerines,lemons and limes.
Because your body doesn’t produce or store it, you need daily vitamin C for continued health.
The recommended daily amount for most adults is 2.5 ounces for women and 3 ounces for men.
2.Broccoli:
Broccoli is supercharged with vitamins and minerals.
Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
Research Trusted Source has shown that steaming is the best way to keep more nutrients in the food.
3.Spinach:
You’ll find lots of nutrients in this “superfood.” One of them is folate, which helps your body make new cells and repair DNA. It also boasts fiber, antioxidants such as vitamin C, and more.
Eat spinach raw or lightly cooked to get the most benefit.
4.Sweet Potato:
Like carrots, sweet potatoes have beta-carotene.
In your body that turns into vitamin A, which mops up damaging free radicals. This helps bolster the immune system and may even improve the aging process.
5.Garlic:
This kitchen staple does more than punch up the flavor of food. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi.
To get the benefits, you have to use the real stuff, though, not garlic powder. A garlic supplement may even help lower your cholesterol.
6.Turmeric
Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response.
This is due to the qualities of curcumin, a compound in turmeric which has antioxidant and anti-inflammatory effects.
7.Blueberries:
it contains a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.
Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or common cold than those who did not.
8.Elderberry
It’s an old folk remedy. This fruit is loaded with nutrients called antioxidants, and it may help fight inflammation.
In some lab studies, an extract from the berries appears to block flu viruses.
You definitely still need to get a yearly flu vaccination!
9.Dark chocolate:
Dark chocolate carries an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.
Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.
Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
