In an unpredictable world, it is more important than ever to take care of your health. There’s no magical cure to keep you healthy, but there are foods that can boost your immunity and keep your body strong.
Terry Wahls, M.D. is a nutritionist who emphasizes the importance to nourish your body with foods that boost immunity. She says, “There are so many things you can do to improve your overall health and reduce your risk.” “Just feeling in charge can be calming.”
What foods can you eat to boost your immune system? Here are nine powerful foods you should include in your diet.
- Non-starchy Vegetables Eat lots of greens such as spinach and kale as well as onions, mushrooms and garlic. These vegetables support your immune system, from your skin all the way to your gut.
- Fermented foods Add kimchi, sauerkraut or other fermented veggies to your meals. They can help you build a healthier microbiome in your gut, which will protect you from infections.
- Plenty Of Protein Whether your diet is meat-based or plant-based you need to ensure that you are getting enough protein. It is essential for the rebuilding of healthy cells.
- Fatty fish Salmon and tuna contain vitamin D, as well as other micronutrients that are crucial for activating immune cells.
- Cheese Hard cheeses contain zinc, which is a powerful anti-viral. If you don’t like cheese, try navy bean instead.
- Berries These antioxidant-rich fruit can help your immune system fight infections and speed up recovery when you are sick.
- Citrus Fruits Oranges and grapefruits are rich in vitamin C which has been shown as a treatment for pneumonia.
- Sweet potatoes and squash These foods are rich in vitamin A and boost the immune system and provide protection against infectious diseases.
- Balance is the key. Choose foods that you enjoy, but include a mixture of fruits, vegetables and carbohydrates in order to meet your nutritional needs.
Avoiding certain foods can also weaken your immunity. Alcohol and sugars in excess can affect gut health and reduce the body’s ability fight infections.
If you get sick, choose soothing foods such as soups and smoothies. Stay hydrated and boost your intake of vitamin C and D. Also, ensure you get enough protein to support the immune system.
Take care of yourself, especially in stressful times. Self-care practices such as meditation, regular sleep and gratitude journals can help reduce stress and strengthen the immune system.
