Some foods increase the effectiveness of immune defenses.
That's why choosing the right foods is an effective way to boost your immune system.
This helps fight viruses and other infections – including the infamous coronavirus.
But then, what foods should you eat to improve your immune defenses?
Fortunately, we have listed the 15 most powerful foods to boost your immune defenses.
To fight coronavirus, plan your meals to include these 15 superfoods. Watch:
Vitamin C is one of the most popular remedies for fighting viruses.
Indeed, it helps to strengthen the immune defences.
Vitamin C is known to increase the production of white blood cells , which play an essential role in fighting infections.
The body does not produce vitamin C, and it cannot store it.
This is why it is very important to monitor your daily vitamin C intake in order to stay healthy.
The good news is that almost all citrus fruits are high in vitamin C.
Here are some of the most popular ones you can eat to boost your vitamin C intake:
- grapefruit
- orange
- tangerines
- lemons
- limes
- clementines
Did you know that there are almost a thousand varieties of citrus fruits?
So now you have no excuse not to incorporate this essential vitamin into all your meals.
To discover: 43 Lemon Uses That Will Blow Your Mind!
Did you think citrus fruits are the foods with the highest vitamin C content? Well, think again!
Pound for pound, red peppers contain 2 times more vitamin C than any citrus fruit.
In addition to boosting your immune system, vitamin C is also known to boost skin radiance by improving blood circulation.
Red bell peppers are also an excellent source of beta-carotene, which contributes to healthy eyes and skin.
To discover: 10 Market Gardening Tips To Grow Beautiful PEPPERS.
Broccoli is considered a superfood because it is packed with vitamins and minerals.
In fact, it has a high content of vitamins A, C and E, but also fiber and antioxidants.
Truth be told, broccoli is one of the healthiest vegetables that you can put on your plate.
To make the most of all its health benefits, try to cook it as little as possible or steam it.
To discover: The Trick To Keep Celery And Broccoli Fresh For 4 Weeks.
Nothing like a finely chopped clove of garlic to spice up our favorite dishes!
That explains why garlic is present in almost every kitchen in the world!
But did you know that garlic also has essential health benefits?
The first civilizations used it to fight infections .
According to medical experts, garlic can also lower blood pressure and slow the hardening of the arteries.
Garlic's powerful immune-boosting properties appear to stem from its high content of organosulfur compounds, such as allicin.
To discover: The Health Benefits of Garlic, an Unsung Natural Remedy.
Ginger is one of the best-known home remedies for fighting viruses of all kinds.
Indeed, ginger has powerful anti-inflammatory properties, which makes it an effective treatment against inflammatory diseases .
Ginger is also known as a miracle cure for nausea and vomiting.
Often used in desserts, its pungent taste is due to its high content of gingerol, a compound similar to capsaicin, found in peppers.
According to this animal study, ginger also helps reduce chronic pain and lower blood cholesterol levels.
To discover: The 10 Benefits Of Ginger You Absolutely Need To Know.
Spinach is a great source of vitamin C, but that's not the only reason we've included it on this list.
Indeed, spinach is also rich in antioxidants and beta-carotene – known to strengthen the immune system and better fight infections .
As with broccoli, try steaming spinach or eating it raw to retain all of its nutrients and powerful health benefits.
But unlike broccoli, light cooking increases their vitamin A content and also allows oxalic acid to release even more nutrients.
To discover: Spinach Pasta Gratin:The Cheap Balanced Dish.
Before buying yogurt, remember to check the label for live and active cultures.
Indeed, probiotics help boost the immune system and to better fight against diseases.
Prefer plain yogurts, because flavored yogurts are full of added sugars.
Instead, it's better to sweeten your plain yogurt yourself by adding good fresh fruit or a little honey.
Yogurt can also be an excellent source of vitamin D – provided you choose plain yogurt fortified with vitamin D.
Vitamin D helps regulate the immune system. Medical experts believe that it would help to strengthen the immune defenses against diseases.
To discover: Homemade Yogurts Thanks to my Pressure Cooker!
When it comes to preventing and fighting against viruses, vitamin E is often relegated to second place, after vitamin C.
However, vitamin E is essential the proper functioning of the immune defences.
It is a fat-soluble vitamin, which means that it requires the presence of fatty substances to be properly absorbed by the body.
"Nuts", i.e. tree nuts like almonds, are high in vitamin E, and also contain healthy fats.
Half a cup of almonds (70g), or about 46 whole, blanched almonds, provides almost 100% of the recommended daily intake of vitamin E.
To discover: Headache ? Eat Almonds.
You probably know turmeric as one of the main ingredients in curries and Southeast Asian dishes.
But this spice, with its beautiful yellow color and slightly bitter taste, is also famous for its medicinal properties.
Indeed, turmeric has been used since ancient times, in particular for its anti-inflammatory properties in the treatment of osteoarthritis and rheumatoid arthritis.
Curcumin is the active ingredient in turmeric, which gives it its yellow color.
According to a study, high concentrations of curcumin help reduce muscle soreness after exercise.
To discover: The 3 Therapeutic Virtues of Turmeric on Your Health.
Whether black, green or white, tea has a high content of antioxidants, especially flavonoids.
But where green tea stands out is its exceptional content of epigallocatechin gallate (EGCG), also a powerful antioxidant.
Studies have shown that EGCG helps boost immune function.
During its manufacture, black tea undergoes a fermentation process, which destroys much of its EGCG content.
Green tea, on the other hand, is steam-processed. This means that it is an unfermented tea, which allows it to retain all of its natural EGCG content.
Green tea is also an excellent source of theanine (or L-theanine), an amino acid.
Studies indicate that theanine helps stimulate the production of T cells, which play a big role in the body's immune response.
To discover: Which Type Of Tea To Drink According To The Symptom You Have.
Papaya is also one of those fruits that is naturally full of vitamin C.
The proof:a single papaya represents 224% of your recommended daily intake of vitamin C. Amazing!
Papaya also has papain, an enzyme known for its anti-inflammatory properties.
Papaya is also a good source of potassium, B vitamins and folic acid, all essential for the proper functioning of the body.
Like papaya, kiwi is an excellent source of several essential nutrients, including folic acid, potassium, and vitamins K and C.
Vitamin C protects white blood cells and boosts their activity, making them more effective at destroying germs and fighting infections.
As for the many other nutrients of the kiwi, they ensure the proper functioning of the rest of the body.
To discover: The Ingenious Trick To Peel A Kiwi.
It's one of the best-known grandmother's remedies:nothing like a good chicken broth when you catch a bad cold.
With good reason, because chicken soup improves symptoms of colds and sore throats. And it's scientifically proven! Click here to discover the recipe.
Poultry, such as chicken and turkey, are a good source of vitamin B6.
So just 100g of turkey or chicken meat provides 40-50% of your recommended daily intake of vitamin B6.
Vitamin B6 is essential for the metabolism of the human body and plays an important role in the renewal of red blood cells.
Broths made with chicken bones contain gelatin, chondroitin and other nutrients that promote and strengthen the intestinal immune system.
To discover: 10 Tips For Your Chicken Coop That Your Hens Will Love!
Sunflower seeds are packed with essential nutrients, including phosphorus, magnesium and vitamin B6.
They also have an exceptional content of vitamin E, a powerful antioxidant.
Vitamin E plays an essential role in the regulation and proper functioning of the immune system.
Other foods high in vitamin E include avocados and dark leafy vegetables.
To discover: Guide to Vitamins:What Are Their Benefits and Which Foods Have The Most?
Eat shellfish to strengthen the immune system?
It's probably not the first thing that comes to mind...
And yet some types of crustaceans have a high zinc content!
Often overlooked, zinc is much less talked about than other vitamins and minerals – but it is an essential trace element for your immune defenses.
The varieties of crustaceans that contain the most zinc are:
- the crab
- clams
- lobster
- mussels
But avoid exceeding the dose limit of the recommended daily intake of zinc:11 mg for men and 8 mg for women.
Indeed, in case of excess, zinc can reduce your immune defenses.
To discover: The Calendar To Pay CHEAPER Fish And Seafood According To The Season.
There you go, you know the 15 best foods to strengthen the immune system, in order to give it all the necessary weapons against the coronavirus :-)
To keep your immune system on top, a balanced and varied diet is essential.
But remember:eating just one of these foods is not enough to protect you well against viruses.
Thus, it is important to eat a balanced diet so as not to lack (or overdo) vitamins, minerals and other trace elements.
