These superfoods will keep you feeling healthy!
Everyone will get ill now and then, but we'd all prefer to be sick a little less frequently (and use our precious PTO for something fun). Because a robust immune system is essential for combating bacteria and viruses that cause illness, boosting your immune system in any way we can is the best method to improve your health. Fortunately, your food can help in the fight against intruders!
Although research is still working to figure out the exact relationship between nutrition and the immune system—and no one item will keep you from getting sick—there is evidence that some foods' ingredients can help the body fight disease. A diet high in antioxidants, vitamins, and minerals (and low in inflammatory foods such as sugar, alcohol, and fried meals) is essential for good health.
1. Orange
We'll tell you straight: despite popular belief, oranges and their juice aren't a magical cure-all for the common cold.
However, vitamin C strengthens your cells' barrier against viruses and decreases free radical damage. It appears to have a good overall effect on the immune system. A single orange has 68 milligrams of vitamin C (105 percent of the recommended daily allowance for women and 91 percent for males), so you can feel good about eating it for breakfast, lunch, or snack.
2. Garlic
Garlic breath may keep viruses at bay in addition to keeping your buddies at bay. According to a study published in the Journal of Immunology Research, piquant bulbs appear to boost immunological function by stimulating cells such as macrophages and lymphocytes, immune system troops on the front lines. So go ahead and pile on the pesto or stir-fry with garlic. (But don't forget to brush your teeth afterward!)
3. Ginger
Ginger is well-known for its anti-nausea properties, but it could also help your immune system. Though ginger doesn't directly attack viruses or germs, research shows that it can help lower systemic inflammation due to its antioxidant effects. The immune system can better fight off dangerous external assaults when the body has less inflammation to deal with.
4. Bell Peppers
Citrus fruits aren't the sole good source of vitamin C. Red bell peppers provide 108 more milligrams of vitamin C per cup than oranges. To put things in perspective, the Recommended Daily Allowance for this mineral is only 75 milligrams for an entire day.
With a side of hummus or a homemade ranch dressing, enjoy the immune-boosting benefits of red peppers.
5. Kale
You can't go wrong with super-healthy kale for food-as-medicine. Not only is this leafy greens high in vitamin C, but it also includes considerable amounts of vitamins A and E. Vitamin A, according to a study published in the Journal of Clinical Medicine in 2018, aids in the regulation of the cellular immune response. Anyone for a kale salad?
6. Tomatoes
Are you ready for another vitamin C hero who goes unnoticed? Tomatoes, with 25 milligrams per cup, are an unexpected source of this immune-boosting vitamin. They're also high in vitamin A and lycopene, an antioxidant that helps to reduce inflammation (and, bonus! may also help prevent cancer). Cooked tomatoes, it turns out, are easier for the body to absorb lycopene from, so don't dismiss that can of diced maters or spaghetti sauce in your pantry.