While there are many ways touted to improve your immune system – from supplements to weird and wonderful treatments – eating a nutritional diet is still the cornerstone to good health. These foods are proven to build your resistance to disease and are easy to incorporate into your daily intake.
- Almonds These are a great source of Vitamin E, which is well know for boosting immunity. Just half a cup of almonds provides 100% of the recommended daily intake of Vitamin E. So every handful goes a long way.
- Blueberries These contain flavonoids, powerful antioxidants, which helps reduce damage to the cells as well as Vitamin C and Vitamin B6.
- Broccoli This is a cruciferous vegetable, which is rich in anti-oxidants, zinc, iron and magnesium and helps reduce inflammation and prevent cancer cell formation.
- Citrus Fruits Fruits such as tangerines, oranges and mandarins are high in Vitamin C, which is thought to increase the production of white blood cells. These are key to fighting infections and disease.
- Garlic This bulb’s immune-boosting properties seem to come from a heavy concentration of sulphur-containing compounds, such as allicin.
- Ginger This root may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. It may also help decrease nausea. It packs some heat in the form of gingerol, a relative of capsaicin.
- Kiwi These little fruit, also called Chinese Gooseberries, are naturally full of a ton of essential nutrients, including folate, potassium, Vitamin K, and Vitamin C. Vitamin C boosts white blood cells to fight infection, while the kiwi’s other nutrients keep the rest of your body functioning properly.
- Salmon This oily fish is high in omega-3 triglycerides and protects the heart and reduces inflammation in the whole body. It is high in protein, potassium and the B Vitamins, all necessary for a well-functioning immune system.
- Turmeric This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive colour, can help decrease exercise-induced muscle damage.
- Yoghurt Look for yogurts that have ‘live and active cultures’ printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are flavoured and loaded with sugar. Yogurt can also be a great source of Vitamin D, which helps regulate the immune system and is thought to boost our body’s natural defences against diseases.
