With more people getting sick with COVID-19 and communities going into lockdown, I’m sure you’re wondering what you can do to try to boost your immune system.
Whether you’re worried about getting sick or simply want some suggestions for what to eat when sickness is spreading, these immune-boosting foods will be the perfect addition to your current diet. Try them in salads, juices, or smoothies. You can also make your own antioxidant tea with lemon, ginger, and turmeric. Be creative!
Regardless, the best way to prevent getting sick is still washing your hands with soap and water for 20 seconds. Also, remember to clean and disinfect your smartphone.
Foods That Boost Your Immune System
Citrus Fruits
The most popular way to boost your immune system with food is to start consuming more citrus fruits. These fruits are jam-packed with vitamin C, which helps increase white blood cells (called leucocytes). White blood cells help your body fight off infection. Citrus fruits include oranges, grapefruit, lemons, limes, and clementines just to name a few options.
Red Bell Peppers
Red bell peppers have more vitamin C than any other fruit or vegetable out there. These delicious veggies are also an excellent source of beta carotene. This means eating more red bell peppers during cold and flu season can help boost your immune system with their antioxidant properties and keep your eyes healthy with the beta carotene.
Garlic
I don’t know about you, but I love adding fresh garlic into as many of my favorite recipes as possible. Garlic is well known for fighting infections with its heavy sulfur-containing compounds such as allicin. This is thought to be the reason why, even in ancient times, our ancestors used garlic as a means to fight off infections naturally.
Spinach
Spinach is such a nutrient-rich and versatile vegetable. You can consume spinach raw or cooked, making it an excellent addition to any salad or favorite recipe. Consider sauteeing spinach in butter and garlic to add into your scrambled eggs for an added boost of antioxidants to boost your immune system during cold and flu season. You can also add fresh spinach to your morning smoothie.
Kiwis
These green tangy fruits are loaded with vitamin C. Kiwis also have vitamin E, K, folate, and potassium. Bonus? They’re a great source of fiber.
Ginger
Known as a powerful natural medicine, ginger fights nausea, and has anti-inflammatory properties. This flowering plant can also help fight the common cold.
Turmeric
A powerful natural anti-inflammatory, Turmeric (and its active compound, curcumin) is packed with antioxidants. This spice can be added to smoothies, juices, and chicken. It also adds a bright orange color!
These are just a few foods that you can add to your daily diet to start boosting your immune system. Blueberries, strawberries, and cranberries are also other yummy foods that have vitamin C. We have no idea when the novel coronavirus will stop spreading, but it’s a part of our life right now. I hope these natural options to boost your immune system can help us all stay as healthy as we can.
In any case, please stay informed and follow any recommendations shared by your local authorities and healthcare professionals.
En español: 7 alimentos para reforzar las defensas y el sistema inmunológico
