In today’s world, it’s essential to prioritise your immune system, and your diet plays a critical role in this. While getting enough sleep, exercise, and managing stress are all important components of a healthy immune system, incorporating immune-boosting foods into your diet can help support your body’s natural defence mechanisms and reduce your risk of getting sick.
Here are the top five foods to boost your immune system:
Citrus fruits
Citrus fruits such as oranges, lemons, limes, and grapefruits are packed with vitamin C, essential for immune function. Vitamin C is an antioxidant that helps protect cells from damage and supports the production of white blood cells that fight off infections. Eating just one orange provides over 100% of your daily recommended vitamin C intake, making it an excellent addition to your diet.
Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are also high in antioxidants, which help protect against damage from free radicals. They are also a great source of vitamin C, fibre, and other nutrients that support immune function. Berries can be eaten as a snack, added to smoothies or yoghurt, or used as a topping for oatmeal or pancakes.
Garlic
Garlic has been used for centuries for its medicinal properties and is known to have antimicrobial and antiviral effects. It contains sulphur compounds that can help boost the immune system and reduce the risk of infection. For flavour and immune-boosting benefits, garlic can be added to soups, stir-fries, or roasted vegetables.
Leafy greens
Leafy greens such as spinach, kale, and broccoli are packed with nutrients that support immune function. They are high in vitamins A and C and antioxidants, plus they contain fibre and other important vitamins and minerals. Eating various leafy greens can help provide your body with the nutrients it needs to support a healthy immune system.
Nuts and seeds
Nuts and seeds are a great source of healthy fats, protein, and other nutrients that support immune function. They are also high in vitamin E, which is an antioxidant that helps protect cells from damage. Almonds, walnuts, sunflower seeds, and pumpkin seeds are all great options to incorporate into your diet.
In conclusion, incorporating immune-boosting foods into your diet can help support your body’s natural defence mechanisms and reduce your risk of getting sick. Citrus fruits, berries, garlic, leafy greens, nuts and seeds are all excellent options to add to your meals and snacks. By prioritising your diet, you can help keep your immune system strong and healthy.
