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7 Foods to strengthen your immune system

7 Foods to strengthen your immune system

Last month we have shown 7 habits to strengthen your immune system and the truth is what you actually eat make a huge difference inside your body. That is why we decided to bring for you the 7 most powerful foods you can eat to help you strengthen your immune system. We hope you like it and the tip is try to add a portion of each of these ingredients into your daily routine so taking care of your health you be a natural behaviour for you and your loved ones.

1. Greens first

 Greens are our best friends, and adding a good amount of them into your meals will not only provide you with essential vitamins, minerals and antioxidants but will help your digestive system work better and you will feel more energised throughout your day. Watercress, spinach, kale, lettuce, radicchio, vegetable greens, all are perfect choices and great additions to any meal – the more variety the better.

2. Fruits

Vitamin C is one of the key vitamins to maintain our health for many reasons: it contains antioxidants, contributes to iron absorption from food, collagen formation, neurological function and immune system. Avocado, oranges, grapefruit, mandarins, pineapple, strawberry, lemons, limes, kiwifruit and papaya are just a few fruits rich in this essential vitamin. If you can’t find fresh in season you can still consume our dried versions and absorb the goodness similar way.   

3. Spices

Garlic, Turmeric, Chilli and Ginger are key ingredients when cooking to strengthen your immune system. That is because present in all of them are healing substances known to be capable of fighting infections and reducing inflammation, in addition to adding delicious flavours to any dish. 

4. Honey

Not only a delicious taste and a great sugar substitute, honey also contains antioxidants that might help relieve allergies and act as a natural antibiotic and anti-inflammatory healing ingredient.

5. Nuts

Almonds, peanuts, walnuts and other nuts are great source of healthy fats, vitamin E and zinc – a mineral known for helping to regulate the immune system – in addition to many antioxidants necessary for our health. That is why you should add a small portion a day to your diet as they are delicious and easy to carry around, perfect for an afternoon snack.

6. Black and Green Tea

Researches had shown how good these teas can be for our immune system due to the presence of powerful antioxidants and substances capable of fighting bacteria and viruses. The polyphenols present in these teas might even protect against several cancers and fractures to help strengthen bones.

7. Chia Seeds

These little seeds offer a high amount of omega-3 fatty acids, which helps control inflammation in the body. They are also packed with antioxidants to fight free radical activity, calcium to improve your bone health and fibre to improve digestion and overall health.

It is simpler than you think to take good care of your health and wellness. Making little changes can have a huge impact on your overall health and wellbeing

 

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