Boost Your Immune System
Everyone wants to be healthy – sometimes though, it’s tricky to eat accordingly. How many of us have stuffed ourselves with processed foods full of empty calories and high in fat, salt and sugar, and then wondered why we’re feeling a bit ‘off’, or sluggish and prone to colds and infections?
People who have done their homework are aware that while most of us know people who torture themselves chugging pints of disturbingly-coloured, foul-tasting gloop every day, it’s actually perfectly possible to use food that actually looks and tastes fantastic to boost our immunity.
So what are the best ways to strengthen your immune system? Here are a few brilliant ideas that everyone should try…
They don’t call them superfoods for nothing – anything classified under this banner is usually exceptionally nutrient-dense and offers a wide array of health benefits. Whether it’s quinoa, which contains all nine essential amino acids, flax seeds, the best plant source of heart-healthy lignans, or blueberries, the king of antioxidant foods, there’s something tasty for everyone who wants to boost their health and immunity.
Broccoli is one of the very healthiest foods you can put in your body. It’s absolutely packed with high quality nutrition, and contains potent bioactive compounds including a huge amount of vitamins and minerals. It also has powerful anti-cancer and anti-inflammatory properties, promotes gut health, improves cholesterol levels and helps brain function. One 100g serving will give you your entire day’s recommended amount of Vitamin C. Oh, and it makes fantastic soup!
If you’re looking for an immunity-boosting powerhouse that also makes food taste wonderful, look no further than ginger. This spicy root is common in both sweet and savoury dishes, and studies such as this one have repeatedly found compelling evidence it has potent antibacterial and antiviral properties. Eaten regularly it will reduce inflammation and keep your immune system healthy.
Any plain nuts are excellent nutritionally, as long as they’re raw and unsalted (and not covered in chocolate), but almonds really are in a league of their own when it comes to boosting your body’s immune system. They’re very high in Vitamin E, which works as a powerful antioxidant to combat the effects of oxidative stress in your cells. They’re full of protein, which supports healthy immune system function, and their high iron content helps the blood carry oxygen to our muscles.
Vitamin C is essential for the human body. It prevents us getting ill from colds and flu by protecting our cells and boosting immune response. Hibiscus is one of the very best plant sources of Vitamin C, and is also full of plant compounds which help to manage high blood pressure and balance cholesterol levels. When made into a tea it has a deliciously tangy, cranberry-like taste. Just don’t add loads of sugar!
Another spicy ingredient commonly used in Indian dishes, turmeric is a powerhouse when it comes to boosting the body’s immunity. It’s antiviral, anti-fungal and anti-bacterial, and also works as a prebiotic, promoting the proliferation of healthy bacteria in our gut. When you consider the flavonoids, fibre, beta-carotene, Vitamin C, calcium, iron, niacin, potassium and zinc also found in this bright yellow spice, you’ll want to add it to everything!
A study in 2014 found that the EGCG, a powerful antioxidant found in green tea, exerts a protective effect on the innate immune response to viral infection in the human body. It also contains the amino acid L-theanine, which boosts our immunity by assisting in the creation of infection-fighting compounds in our cells. There’s nothing better than spending a lazy afternoon drinking pot after pot of lovely, leafy, fragrant green tea – give it a go!
If you feel you aren’t harnessing enough immune-boosting nutrition from your diet, consider taking supplements. Sometimes we may have a condition which prevents us getting all the benefits we should from our food, so occasionally it may help to fortify our immune system with a daily capsule such as this formula containing 28 nutrients, designed to help maintain immune function.