The immune system is your body’s watchdog from common diseases and infections. It does not only protect you from catching a cold or flu, it also helps fight away these diseases in the unfortunate instance that you do catch them. A healthy lifestyle is simply the best way to make sure that the immune system functions perfectly. What you eat and what you put in your body ultimately decides how your health.
The good thing is that the immune system can have unlimited boosts and can be supercharged to perform well in fighting away diseases. With the help of a healthy diet and these wise food choices, you can say goodbye to common cold, infections and flu. Here are 7 healthy diet and food choices that supercharge you immune system.
- Citrus Fruits- to Increase White Blood Cells
Many people take vitamin C during flu season or even all-year round to boost the immune system and fend away the common cold. Citrus fruits which are available anytime of the year is a great source of vitamin C and can naturally boost the immune system without having to take supplements and vitamins.
Citrus fruits and fruits rich in vitamin C build up your immune system by increasing the production of white blood cells. White blood cells are known to fight away infections in the body. Some types of cold and flu can lead to respiratory tract and mouth infections, so its good to pack your body with infection-fighting armor in the form of vitamin C.
- Yogurt- Defenses Against Diseases
Yogurt is much known in the health and wellness world as a superfood. This means yogurt has multiple benefits when eaten regularly such as a well-regulated blood pressure, increase in brain development and a regular metabolism, to name a few. In addition, yogurt is also known to be an effective food to fight away diseases and boost the immune system.
Yogurt is an excellent source of vitamin D which helps in the regulation of the immune system and makes sure that it works properly. When adding yogurt to your diet, be sure to choose the products that have “active cultures” and are not flavored. You can choose plain Greek yogurt and add fruits when eating it to add the sweetness and flavor that you want.
- Almonds- To Boost Vitamin E
Almonds are not only delicious to munch on for snacks, it is an excellent source of vitamin E. Although vitamin C takes center stage when it comes to boosting the immune system, vitamin E works by making sure that vitamin C is well-absorbed by the immune system. Vitamin C is a fat-soluble type of vitamin which almonds are known for with its good-fat content.
Almonds can be easily eased in to your diet because they can be eaten as mid-day snacks and can be brought anytime, anywhere in your bag. You can do your own trail mix with a combination of almonds, berries and dark chocolate.
- Blueberries- Important Role in Respiratory Tract’s Immune Defense System
Blueberries can pass as a citrus fruit but this type of fruit also works another way to boost the immune system. Berries, especially blueberries, are known to be rich in antioxidants which is a great way to naturally cleanse the body from bad bacteria. This means prevention of bacteria spread that may cause diseases.
Metabolism becomes well-regulated, immune system is improved and it can boost the health and defense of the respiratory tract. The respiratory tract is a common target of diseases that can be naturally prevented by citrus fruits.
- Dark Chocolate- Protecting the Body’s Cells From Free Radicals
Dark chocolate is well-known for its positive effects on cardiovascular health. Another reason for you to love eating dark chocolate is its natural protection of the body from free radicals. Dark chocolate engulfs the cells to protect it from free radicals and antioxidants. Overall, it protects the immune system.
Much like almonds, dark chocolate can be easily added to your daily diet. You can bring a piece or chocolate bar in your bag and munch on it anytime your want.
- Sweet Potatoes- Protection Against Skin Damage
The skin is the most exposed part of the body. From daily exposure to sunlight, pollution and even the food you eat, the skin is the first to show signs of immune system deficiency such as drying of the skin and acne. Sweet potatoes are packed with vitamin A and vitamin C. One sweet potato contains the right amount of vitamin A and vitamin C that you need for the day.
You can substitute sweet potato as your staple food on your daily meal plans. You can also learn some recipes that have sweet potato.
- Kiwifruit- Boosts White Blood Cells to Fight Infection
This sweet and juicy fruit can easily make it to your most favorite list. Aside from its taste, kiwi is packed with a lot of vitamins that can single-handedly boost your immune system. Kiwi has potassium, vitamin K and vitamin C. It also contains folate which is perfect for pregnancy or when planning to get pregnant. The mixture of vitamins boost the performance of the immune system to fight away diseases that threaten to attack your body. This means prevention of diseases which is a lot better. Other nutrients found in Kiwi ensures that the rest of your body’s functions are working properly.
The body’s defenses can be increased with the right food choices. These common fruits and food can help make your home flu-free and prevent the spread of diseases. Watch Dr. Kojian talk about the immune system and how optimal health can be attained.
Keeping the immune system healthy is not only good to prevent diseases from attacking you, it also helps prevent the spread of diseases within your household. This means no more worrying during flu season that you or any of the family members might catch a cold. Staying active, sleeping right and eating right are the trifecta to a long and healthy life.