15 foods for a strong immune system
What we eat for a strong immune system
Foods that contain essential vitamins and minerals, which help strengthen the immune system, such as vitamins A, C and D, zinc, Omega-3 fatty acids and antioxidants, are especially recommended.
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1. Beans and legumes
Including beans in the menu, regardless of color or other legumes (lentils, chickpeas) can offer many benefits. In addition to high fiber intake, a cup of beans provides 13% of the recommended amount of zinc in a day. And consuming enough zinc can help shorten the duration of a cold. Beans also provide micronutrients such as iron, magnesium, phosphorus, B vitamins and folate, as well as protein. 15 foods for a strong immune system
Tip: you can use beans and other legumes in soups, dishes, sauces or mixed with meat for an increase in protein.
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2. Berries
Berries, including blueberries, strawberries and raspberries, contain vitamin C and a variety of flavonoids and antioxidants, compounds that help neutralize harmful free radicals in the body and reduce the risk of chronic diseases. Flavonoids may be helpful in reducing the incidence of upper respiratory infections.
Tip: add berries to salads, smoothies, cereals or yogurt.
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3. Broccoli
Broccoli belongs to the category of nutrient-rich calciferous vegetables. It contains large amounts of vitamins A, C and E. Consumption of raw broccoli brings a high intake of vitamin C, and cooking releases more vitamin A. 15 foods for a strong immune system
Tip: add broccoli to pasta, to your breakfast sandwich or omelet, or eat it raw, along with hummus, as a snack.
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4. eggs
Eggs are a nutritious food, an ideal "fuel" for the immune system, so be sure to be part of your personal diet. Most nutrients are found in egg yolk, among which we mention vitamins A, D, zinc and selenium. Eggs are a good protein snack, but can be eaten at any time, from breakfast to dinner.
Tip: from scrambled eggs to avocado sandwich, Quiché, the options for eating eggs are very varied.
The egg, the complete food
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5. Fatty fish
Fatty fish such as salmon, mackerel and herring are excellent sources of Omega-3 fatty acids (DHA and EPA), which can help activate certain cells in the immune system and lower inflammation. Fatty fish is also a good natural source of vitamin D and zinc. A serving of wild salmon provides the recommended daily dose of vitamin D.
Tip: Have a quick dinner with vegetables and salmon, or use smoked salmon slices when you feel like a sandwich or snack.
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6. Ginger
Ginger is known for its many medicinal properties, including a reduction in sore throat and inflammation; it also helps to optimize immune function. Ginger can also help reduce inflammation in respiratory infections.
Tip: add freshly grated ginger to soups or use it for tea.
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7. Greek yogurt
Having a proper balance of good bacteria is important for a healthy immune system to help it fight off invaders. Look for Greek yogurt or other types of yogurt with living and active cultures that contain a variety of probiotic strains and several billion CFU. Yogurt is also one of the few food sources that provides vitamin D, which can help improve the immune response to infections and improve mood.
Tip: use yogurt as a low-calorie alternative to mayonnaise in salads, for breakfast, plain or with cereals; but also as a healthier version of ice cream, combined with fruit and frozen.
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8. Honey
Honey contains many antioxidants and antibacterial compounds. These compounds help strengthen the immune system and fight allergies.
Tip: add a tablespoon of honey to warm water or tea for optimal hydration or use it as a natural sweetener for baked goods, cereals, yogurt and smoothies.
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9. Vegetables with green leaves
Green leafy vegetables such as kale, spinach or kale are excellent sources of vitamins A and C. vitamin A plays a key role in improving immune function, regulating the cellular immune response and lowering inflammation. Green leafy vegetables also come with several antioxidants and flavonoids.
Tip: use them in salads, with potatoes (preferably baked, not fried), in smoothies and soups.
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10. Lean meat
When you think of good foods for a strong immune system, the first answer that comes to mind is not meat. But lean meat is a good source of zinc and B vitamins, which play an important role in many reactions in the body and help the immune system. It is also an magnificent source of protein, essential for repairing tissues and fighting inflammation.
Tip: add chicken or beef to soups along with lots of vegetables.
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11. Oats
A breakfast of oatmeal, to which you have added seeds and berries, can be a powerful boost to your immune system. A cup of oatmeal provides a lot of antioxidants and polyphenols, but also 2-3 mg of zinc, which is almost 25% of daily needs. Zinc supports the immune system by limiting inflammation and helps fight infections, stimulating the development of white blood cells. Oats also provide beta-glucan (a type of dietary fiber), which can help lower cholesterol and strengthen the immune system.
Tip: leave the oats to soak overnight, or prepare uncooked granola bars.
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12. Oranges
Oranges, like other citrus fruits, such as grapefruit, lemon, limes and mandarins, due to their rich content in vitamin C are probably the best known foods for a strong immune system. Research shows that vitamin C deficiency can affect immunity, while additional doses can reduce the duration of the disease. Vitamin C is a water-soluble nutrient, which means that the body does not store it, so you need to replace it.
Tip: add citrus fruits to smoothies, salads, or turn them into a healthy snack.
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13. Pumpkin seeds
Pumpkin seeds are rich in vitamin E, an antioxidant that supports the proper functioning of the immune system. They are also rich in unsaturated fatty acids and zinc. One serving (25-30 g) provides 15% of the recommended daily intake of zinc, several antioxidants and other important nutrients such as iron, copper and magnesium.
Tip: add pumpkin seeds to breakfast cereals, yogurt or eat them as a snack.
14. Sweet potatoes
A medium-sized sweet potato contains the recommended daily amount of vitamin A and also provides almost half of the daily requirement of vitamin C. Sweet potatoes provide, also fiber, manganese, potassium, B vitamins and more antioxidants.
Tip: turn sweet potatoes into wave, toast, enchilada or tortilla.
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15. Whole grains
Whole grains, including oats, millet, quinoa, barley, buckwheat, brown rice and freaked or Farid, have their well-deserved place in the top of the best foods for a strong immune system. They are excellent sources of plant compounds such as polyphenols, sterols and fiber. A high-fiber diet contributes to the proper functioning of the digestive tract and supports a good immune response. Whole grains also provide selenium (which is also an antioxidant), B vitamins and minerals such as iron, zinc, copper and magnesium.
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