Did you know that a nutrient-rich diet is essential to boost immunity? Even if you already have healthy habits, such as practicing physical activities, having a regulated sleep and drinking plenty of water, the foods you eat can still influence the functioning of your immune system.
1. Seeds and nuts
Foods like almonds, walnuts, sunflower seeds and sesame are rich in vitamin E, an antioxidant that promotes several benefits for our body. This vitamin is great for boosting immunity, as it stimulates the production of antibodies that protect our body against viruses and bacteria.
2. Red and citrus fruits
Strawberries, acerola, orange and kiwi are some foods that strengthen immunity. Both red and citrus fruits have vitamin C, another important antioxidant for our health. At first, this vitamin increases the formation of white blood cells, cells that fight microorganisms that are foreign to our body.
3. Dark green vegetables
Dark green vegetables, such as broccoli, kale and spinach, are foods with numerous components that prevent disease and increase immunity. All of these vegetables have a high content of vitamin A, an important nutrient for the formation of our skin. This vitamin creates a protective layer in the cells of the skin and mucous membranes, preventing infectious conditions that are harmful to health. In addition, these vegetables are rich in folic acid, a mineral that also helps in the production of white blood cells.
4. Whole grains and legumes
Whole grains and legumes such as oats, quinoa, beans and lentils, are rich in zinc, a nutrient that acts directly on the body’s anti-inflammatory processes, fighting flu and other diseases. These foods are also great sources of selenium, a chemical that reduces inflammation and prevents overload of the immune system.
Known to be a natural thermogenic, ginger is also a food that increases the body’s immunity. This root has been used for centuries in Chinese medicine to fight colds and other diseases, such as asthma and bronchitis. In addition to being a rich source of vitamin C, this spice also has another important element for the health of our body, gingerol. This substance is full of antioxidants with anti-inflammatory and antiviral properties, protecting the organism from fungi and bacteria. Best of all, ginger is a versatile food and can be eaten raw, as seasoning, in teas or in capsule form.
Also known as turmeric, turmeric is a food from the same family as ginger and is one of the main spices in Indian cuisine. This plant has also been used for years by oriental medicine, treating various health problems, such as arthritis and psoriasis. The main ingredient of this spice is curcumin, an antibacterial and antiseptic substance that acts on the body as a natural expectorant, reducing inflammation without causing side effects. When the root is used externally, it acts as a healer to treat cuts and wounds and can be consumed in various ways, such as in teas, sauces and capsules.
7. Natural yogurt
Natural yogurt is rich in probiotics, which are those “good” bacteria that help regulate the intestine and improve intestinal flora. These probiotics increase immunity, as they stimulate the production of defense cells (macrophages), whose main function is to fight infections and other diseases in the body.