To keep our bodies healthy, it’s important to eat the best types of foods we can. Keeping the immune system strong is an effective way to feel energised and to help protect the body from disease and infection.
Try including the following ten foods in your diet to help keep your immunity in top shape:
1. Sweet Potatoes
Sweet potatoes are full of fibre, minerals, vitamins, and antioxidants. They are an excellent immune system boosting food, and have plenty of other health benefits. Sweet potatoes are incredibly nutrient dense; they contain vitamin A, vitamin C, potassium, manganese and protein.
Sweet potatoes are also beneficial to digestive health as they contain fibre that our bodies cannot properly digest. The result is that this fibre remains in the digestive tract, and improves your gut health. Some evidence shows that consuming sweet potatoes is also beneficial for brain function and vision.
2. Fish
Fish is an excellent source of omega-3 acids. These omega-3 acids have many benefits for the body, including boosting your immunity whilst reducing depression and anxiety. Omega-3 also helps to improve eye health and brain health, as well as lowering the risk of heart disease.
Fish is full of antioxidants, helping the body to boost the immune system, and to keep disease at bay. Additionally, eating fish has been associated with fighting inflammation and reducing the risk of cancer.
3. Almonds
Almonds are the perfect nutritious snack to support your immune system. These are rich in minerals, antioxidants and healthy fats. Almonds contain magnesium, manganese, fiber, and vitamin E.
Almonds can support a healthy diet in many ways, for example, the antioxidants help to protect the body against oxidative stress. The vitamin E content can offer protection against diseases, including Alzheimers, heart disease and cancer. Besides these benefits, almonds can also help with blood sugar control and with blood pressure levels.
4. Kale
Kale is not only a nutritious green vegetable but a superfood, with lots of health benefits. Kale contains vitamin A, which plays a key role in supporting the immune system and keeping the bones healthy. It also contains folate, which is essential for brain development.
Kale contains vitamin C and K, both of which can protect the body from free radicals. This fantastic vegetable also contains healthy minerals, including potassium, calcium and zinc.
Kale has been associated with lowering cholesterol and preventing cancer. It’s low calorie, but filling, which is great if you are trying to lose weight sustainably.
5. Broccoli
Broccoli is one of the healthiest veggies out there, it’s full of minerals and vitamins, including vitamins E, C, and A. Vitamin E is an important antioxidant, which can help to prevent damage to our cells.
Broccoli also contains plenty of B vitamins, including folic acid. Folate is important for many bodily functions, for example helping our body to make red blood cells. As well as this, broccoli is an excellent source of protein and fibre.
6. Turmeric
Turmeric is a spice that has medicinal uses, in particular it is an excellent natural anti-inflammatory. It’s a powerful antioxidant and is widely associated with boosting the immune system. It is believed that turmeric can improve the antioxidant capabilities of the body.
Tumeric has also been associated with improved brain function and a reduced risk of heart disease.
7. Ginger
Ginger has been used for medicinal purposes for centuries, it is suggested that ginger can help to treat the flu, improve digestion and ease nausea. In fact, ginger is an excellent anti-inflammatory.
Ginger is packed with antioxidants, which can help to prevent oxidative stress. As well as this, some studies have indicated that ginger is beneficial for weight loss.
8. Blueberries
Blueberries are full of antioxidants, which can help your body to fight off free radicals. They contain minerals and vitamins including vitamin C, vitamin K and manganese. Blueberries can also be a good source of fibre.
As well as boosting the immune system, there are many other health benefits associated with blueberries. Consuming blueberries is linked to reduced DNA damage and lowered blood pressure.
In addition, blueberries are useful to prevent or treat urinary tract infections. If you find yourself experiencing repeated UTI infections, it is advisable to get in touch with a urologist.
9. Citrus Fruits
Getting enough vitamin C in your diet is a great way to build up your immune system. Vitamin C aids in the production of white blood cells, which are essential for fighting infections and disease. To get enough vitamin C you can eat fruits like oranges, grapefruit and lemons.
Sources in vegetables include spinach and broccoli. For a little extra support, you can always try taking a vitamin C supplement.
10. Carrots
Carrots are a great source of antioxidants, vitamin K1, beta carotene and fibre. Eating carrots is associated with an improved immune system, better eye health and reduced cholesterol levels. Our bodies turn beta carotene into vitamin A, which supports our bone health and immune system.
With so many delicious and readily available options, why noy try creating regular eating habits that support your immune system and energy levels? Happy eating.