Your body has its superhero – your immune system diligently fights off pathogens such as viruses, bacteria, and even aflatoxins. However, even superheroes need to be made stronger, of course. For your immune system, that power-up comes in the form of nutrition.
So, ditch the cape and grab a fork, because we’re diving into the top 10 nutritional tips to supercharge your immune system:
- Befriend the Rainbow: Fruits and vegetables are packed with vitamins, minerals, and antioxidants such as the beta-carotene in carrots and the vitamin C in oranges that make the immune system healthy. The secret is to make sure that every day you have at least one color on your plate to get a range of these immune-boosting nutrients.
- Get Your Vitamin C Fix: Vitamin C would be like a cheerleader for the immune cells, giving them the pep to fight off the invaders. This powerhouse vitamin is found in citrus fruits, bell peppers, broccoli, and strawberries.
- Don’t Skimp on Zinc: White blood cells are the second line of defense for your immune system, and zinc is needed for their production. Zinc is found in oysters, beef, chickpeas, and pumpkin seeds.
- Embrace the Power of Garlic: Alicin, found in garlic, has antibacterial and antiviral effects. You can also add a little garlic to your cooking or nibble at it raw (if it doesn’t knock you over!) for some extra boost to the immune system.
- Go Nuts for Nuts and Seeds: Nutritious ingredients like almonds, walnuts, sunflower seeds, and chia seeds are high in protein, good fats, and minerals and provide a boost to the immune system, including vitamin E and selenium.
- Hydrate Like a Superhero: The immune system is no different since water is necessary for all bodily functions. Eight glasses of water daily will help keep your body and immune system hydrated.
- Limit the Sugar Rush: Sugar will stimulate your immune system to respond, so drink fewer sweet drinks, and limit those processed foods. Natural sweeteners such as honey or fruit are preferable here.
- Spice Up Your Life: Curcumin in turmeric and gingerol in ginger are both known as potent anti-inflammatory and immune-boosting agents. Eat them in tea, sprinkle them on your food, and add a healthy and tasty boost to any meal.
- Don’t Forget the Gut: The gut microbiome is especially related to immune function. Eating probiotics in the form of fermented foods such as yogurt, kefir, kimchi, and sauerkraut can keep your intestinal flora in good health, and in turn, help your immune system.
- Listen to Your Body: In terms of strengthening the immune system, there are no general principles involved. Listen to your body and adjust your diet along the way. Take it easy If you are feeling run down, don’t force yourself, but get some extra sleep and use techniques like yoga or meditation to manage your stress.
But a healthy diet is only part of the whole picture for immune response. Sufficient sleep, stress control, and regular exercise are also important for maintaining your body’s defenses.
Therefore, drop the supplements and pick up the forkful of goodness. If you adhere to these easy nutritional guidelines and adopt them in your daily life, you will certainly succeed in assisting a strong immune system in achieving the necessary power level to fight off anything that comes along.
Bonus Tip: So be sure to talk to your doctor if you have any doubts about your immune system, or if you are suffering from any chronically debilitating ailments.
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