Food is something we need for our survival and sometimes we eat for fun. However food can be medicinal if the right foods are consumed at the right time, in the right way, and the required quantity. This way, we can boost our immune system.The world right now is in a major health panic, with the recent outbreak of the deadly Coronavirus also known as COVID-19.
Nature is indeed a loving mother, because she provides us with foods that can help in situations like this. Yes! Food that boosts our immune system is very readily available and we are going to share these foods with you. This would greatly help boost your immune system and that of your family, so you are strong enough to defy this virus and any other form of illnesses.
Seafoods – Shellfish
Shellfish may not be the first thing that comes to mind for many who are trying to boost their immune system, but some types of shellfish are packed with Zinc. Our shellfish focus is Oysters.
Oysters
Oysters are a nutritional powerhouse from the sea. They provide the body with Zinc, Selenium, Iron, Vitamin A and C. Oysters also contain high-quality protein. These vitamins and minerals in Oysters are critical for proper immune function.
Most people are familiar with raw oysters served in the half shell, but there are many other ways to eat oysters. These include oysters Rockefeller, oyster stew, oyster stuffing, scalloped oysters, and grilled oysters.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.Varieties of shellfish that are high in zinc include: Crab, Clams, Lobster and Mussels
Watermelon
This giant ball is an immune-boosting fruit. It provides the body with Potassium, and Vitamins A and C. Calories in watermelon aren’t much at all. Watermelon also provides Vitamin B6 and glutathione.
The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.Watermelon slices are the most common way to enjoy this fruit. Here are a few other ways to eat watermelon;
- Make a fruit salad with watermelon and top it with a lemon, honey, and mint dressing.
- Have a tall glass of watermelon strawberry lemonade.
- Enjoy frozen watermelon sorbet.
- Cool off with watermelon, ginger, lime pops.
Dairy Food Yogurt
Low-fat yogurt contains Protein, Calories, and Calcium. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin).
Adequate levels of vitamin D and other nutrients are necessary for robust immune function. Yogurt is rich in Probiotics. Certain strains of probiotics are known to boost immune function and even help reduce both the length and severity of colds.
Beneficial gut flora is needed for proper digestion, detoxification, and immune function. Probiotics even help reduce eczema symptoms in babies.
How do you eat your Yogurt?
Most people eat yogurt straight out of the cup, but there are many other ways to enjoy this immune-boosting food.
- Mix yogurt, fruit juice, and a bit of honey. Pour into molds and freeze to make yogurt pops.
- Enjoy cucumber salad with yogurt dill dressing.
- Make coleslaw with yogurt instead of mayonnaise.
- Serve fish topped with minted yogurt sauce.
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar.
You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Sweet Potato
One medium sweet potato packs about 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just about 100 calories. These vitamins contained in sweet potatoes are crucial for immune function and great for your skin.
Sweet potatoes are a cholesterol-free and fat-free food, so you get all the helpful, immune-boosting vitamins without the guilt. Sweet potatoes serve up a healthy portion of fiber, too.
The deep, rich color of sweet potatoes reflects the high vitamin A content. These bright, orange root veggies can be consumed in a variety of ways; savory sweet potato fries, sweet potato casserole, baked sweet potatoes, sweet potato pie, and sweet potato beet chips
Poultry – Chicken
Chicken soup helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It is also crucial to the formation of new and healthy red blood cells.
Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
When cold viruses invade tissues of the upper respiratory tract, the body responds by triggering inflammation. This inflammation signals white blood cells to move to the area and stimulates the production of mucus. Ingredients in chicken soup appear to halt the movement of white blood cells, thereby decreasing mucus associated with colds.
Citrus fruits
More often than not, we turn to vitamin C after we already have caught a cold. This is because it helps build up our immune system. Vitamin C is thought to increase the production of white blood cells. White blood cells are key to fighting infections.
Popular citrus fruits include: Grapefruit, Oranges, Tangerines, Lemons, Limes etc.
It is important to note that the human body does not produce or store Vitamin C. Consequently; there is need for daily intake of vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Red bell peppers
The red bell peppers are popularly known in this part of the world as tatase. If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.
Red bell peppers are also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Variety is the key to proper nutrition. Eating just one of these foods will not be enough to help fight off most healthy infections, even if you eat it constantly.
Also remember this. Don’t consume too much of one nutrient at the expense of others. Always have a balanced diet.