Improve Your Immunity:- During wintertime, colds and flus are more prevalent. While these illnesses can be unpleasant and last several days, you can help your body fight them off faster by eating nutritious foods rich in vitamins and minerals that boost the immune system – these five superfoods will fortify your body against any viruses lurking outside.
Due to their abundance of vitamins A, C, E, zinc and beta-carotene – essential elements for keeping the immune system strong enough to fend off germs – immunity-boosting foods should become a staple part of your diet during winter months…
Improve Your Immunity
1) Tomatoes
Tomatoes contain vitamin C, an anti-inflammatory antioxidant. If you’re suffering from cold or flu symptoms, additional inflammation will likely arise in your nasal passages, throat and lungs – but taking vitamin C will help ease that discomfort and shorten its duration by 50%!
Vitamin C can also play an effective role in protecting against respiratory infections like pneumonia, bronchitis and sinusitis. According to one study, participants who consumed over 100 mg per day of Vitamin C saw a 45% lower risk of getting sick compared to those who didn’t consume such amounts daily. While tomatoes are great year-round foods to add into your diet plan – during cold and flu season they become even more beneficial!
2) Dark Leafy Greens
Spinach, kale and collard greens are some of the best foods for strengthening immunity. Their abundance of carotenoids like beta-carotene and lutein which can be converted to Vitamin A within your body are known to reduce cancer risks as they act as powerful antioxidants that prevent damage to cells in your body.
DARK leafy greens contain high concentrations of Vitamin K, an essential nutrient for bone health and inflammation reduction. Furthermore, Vitamin K has also been proven to lower risk of blood clotting; thus doctors often recommend its supplementation for people who are at an increased risk. Furthermore, Vitamin K plays a vital role in helping your body ward off infections more easily.
3) Oranges
Oranges are an excellent source of Vitamin C, an anti-oxidant which is essential in fighting off colds. Citrus fruits like oranges are known to reduce the risk of colds by up to 50 percent since this antioxidant works against free radicals in your body that damage cells and lead to illness.
Vitamin C can play an integral role in protecting against certain types of cancer, heart disease, and inflammation within the body. Oranges are an ideal snack to have on hand during cold and flu season to bolster immunity while adding a bit more Vitamin C into your daily diet – simply throw some into an oatmeal breakfast bowl or smoothie recipe!
4) Salmon
Salmon provides plenty of Vitamin D, making it an invaluable asset in terms of immune support. Vitamin D deficiency is incredibly prevalent these days due to people spending too much time indoors. Salmon and other fish that contain it provide important nutritional support for bones, muscles, skin and immunity systems alike.
Vitamin D helps strengthen and regulate the immune system, helping protect you against colds, flu and flu vaccination not working effectively. Salmon and other fish with rich protein content also support your defenses and can speed recovery from illnesses more quickly.
5) Ginger
Ginger contains compounds called phenols which are known to reduce inflammation and act as antioxidants – helping your body fight free radicals that contribute to cancer formation and potentially prevent further health issues such as cardiovascular issues or metabolic dysfunction. Furthermore, its antimicrobial compounds can fight infections caused by bacteria and fungi present within the body.
Ginger has long been used as an herbal remedy, and studies have demonstrated that it provides numerous health benefits. Ginger can reduce both blood pressure and cholesterol, reduce motion sickness symptoms, as well as aid with digestive disorders like IBS.
6) Eggs And Peanuts
Eating eggs, peanuts, and other nuts can help strengthen your immune system and fight any illnesses that arise. A study conducted by the American Journal of Epidemiology discovered that those who consumed two or more eggs per week had lower risks of dying from any cause – including heart disease and stroke – than those who consumed less than one egg each week.
Peanuts and eggs provide plant-based proteins, vitamin B6 niacin and resveratrol – three components known to reduce inflammation, prevent certain types of cancers and can even help lower high blood pressure. With all their health benefits in mind, peanuts and eggs make great additions to your diet during cold and flu season.
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