Written by Crystal Willson, Content Specialist
The key defense against all diseases, our immune system discharges antitoxins or antibodies that prevent infection. So, to fight off several illness-causing viruses and bacteria, you must build and maintain rock-solid immunity.
Consuming varied, nutrient-dense foods every day will certainly help you meet this crucial health goal. Peak nutrition, as well as disease-fighting strength guaranteed! So, your regular diet is extremely critical in bolstering your immunity.
Here are 5 everyday immunity-boosting foods that can help fight diseases:
This bright yellow-colored magical spice used extensively for flavoring or coloring curries, and rice also has a myriad of health benefits. Curcumin, the primary bioactive constituent of turmeric, greatly helps improve immunity against infections.
A study shows that curcumin, with its several anti-inflammatory elements, boosts immune cell activity. It also acts as a powerful antioxidant, reducing the amount of oxidation-producing free radicals within your body. This way, your immunity builds up even further.
So, you ought to include turmeric in your flu prevention regime. Also, when you’re extremely stressed, elevated cortisol levels diminish your immunity, making you vulnerable to catching several diseases. Adding more turmeric into your daily intake during such painful times certainly lowers the cortisol levels, thus bolstering your immunity.
Ways to consume turmeric
For best results, it’s advisable to consume 500–2,000 mg of turmeric every day. Besides adding turmeric into your daily meals, you can also consume it uncooked with warm milk or tea. Turmeric tea, with its anti-inflammatory properties, greatly helps in preventing cancer.
Try taking turmeric with some honey daily. Starting your day with a hot mixture of turmeric and ghee boosts immunity and helps treat dry cough. You can also include turmeric capsules and extracts into your daily regime for a rich supply of antioxidants.
A great source of Vitamin E, almonds make a healthy, everyday snack. A convenient, tasty, and heart-healthy food, almonds also contain plenty of protein, fiber, copper, zinc, and manganese. Almonds keep you energetic throughout the day, making them a favorite pre and post-workout munching snack.
With its antioxidant properties, Vitamin E helps your body combat several infections, fortifying the immune system. It also helps in the prevention of cancer. Copper and zinc work together with Vitamin E to further boost immunity. Zinc helps prevent as well as treat cough and cold.
Researchers claim that even almond skins are extremely beneficial to health as they stimulate increased white blood cell formation. This way, the almond skins greatly help your body’s immune response to fight off diseases.
Ways to consume almonds:
You can have a small handful of almonds daily to avail of its benefits. Try using almonds creatively. For instance, how about adding them chopped or slivered to stir-fries, tomato soup, and fruit salads?
You can also prepare delicious smoothies with whole almonds or almond butter. Try using crushed almonds to crust lean protein.
Packed with antioxidants and vitamins, mushrooms greatly boost your immunity, and hence, longevity. Mushrooms heighten the formation and movement of white blood cells, thus combating infections.
Furthermore, medicinal mushrooms contain plenty of healing elements beneficial to your health. Medicinal mushrooms effectively modulate and activate the immune system and cells, respectively. This way, they strengthen your body’s inherent defense processes.
For instance, medicinal mushrooms like Chaga and turkey tail can reduce cytokine-induced inflammatory responses. It prevents the suppression of immune cells and antibodies, enabling them to work adequately. Hence you become less vulnerable to infection.
Interestingly, magic mushrooms, containing Psilocybin, a recreational drug, boost immunity. Feelings of severe anxiety are detrimental to the immune system. Magic mushrooms, while freeing the mind, greatly reduce anxiety. This way, your reduced stress levels help boost immunity. You can purchase magic mushrooms from online shroom dispensaries like Magic Mushrooms Canada.
Ways to consume mushrooms
Whether steamed, grilled, or roasted, mushrooms taste superb anyway! You can combine them with other vegetables or pasta or even eggs. Try out different recipes of mushroom soups and sandwiches. How about making a fantastic mushroom and rice pudding?
Generally, it’s hard to obtain Vitamin D, also called the sunshine vitamin, using your usual diet. Eggs are a rich source of this immunity-boosting nutrient.
Vitamin D works in regulating the activity of an infection-killing protein and white blood cells, thus preventing harmful bacteria and viruses from spreading in your system. So, eating eggs daily will certainly help you fight off infections. They’re indeed an excellent way to begin your day.
Eggs are also full of protein, which is crucial for supporting your immune response. An easily available, inexpensive, and healthy food, eggs reduce the risk of heart ailments. They also prevent the disintegration of body tissues and age-related blindness.
Ways to consume eggs
Experts suggest a daily intake of 1-2 eggs. If possible, opt for chicken eggs containing relatively higher amounts of omega-3 fatty acids and Vitamin D.
For breakfast, you can have hard-boiled eggs or eggs scrambled with vegetables. You can make egg curries or combine eggs with other vegetarian/non-vegetarian main courses for lunch or dinner. Try mixing boiled or fried eggs with your regular salads and rice preparations.
For an extremely protein-rich diet, you can try out various recipes combining eggs and lentils. Also, adding cooked eggs to any soup will certainly enhance its nutritional value. How about egg muffins for a fun treat?
With nearly every citrus fruit being high in the immunity-boosting, water-soluble Vitamin C, you certainly get a large variety to pick from. Popular citrus fruits such as oranges, sweet lime, kiwis, guavas, and grapefruits easily provide the much-needed Vitamin C that your body cannot make or store.
Vitamin C boosts the creation of white blood cells, the primary infection fighters. So, for guarding yourself against the flu, your body ought to have these immunity cells in the right numbers. It only makes sense to include citrus fruits in your day-to-day regime.
Citrus fruits also contain powerful antioxidants called flavonoids that have anti-inflammatory properties, delaying the onset of heart disease, and promoting healthy aging. Oranges, particularly, are a superstar in this aspect.
Ways to consume citrus fruits
Generally, you should eat 3-4 servings of citrus fruit daily. The best way to start your day is with a glass of fruit juice for breakfast. You can, of course, eat citrus fruit as an anytime snack.
Try adding guava slices to your lunchtime salad. Squeeze oranges over appetizers like pork chops, or mash them into vegetables such as sweet potatoes.
How about a yummy, layered fruit salad made with yogurt or a refreshing kiwi smoothie? What’s more, you can even mix sweetened citrus peels in the scone and muffin batters.
Now you know some of the most nutritious foods you should consume every day to boost your immunity. By incorporating them into your day-to-day diet, you’ll certainly keep diseases at bay.
About the Author
Crystal Willson is a full-time content writing specialist. She has been closely monitoring the Health trends for quite some time. She has worked in various domains before Health. She also likes travelling to different places. On her off days, she likes to spend her time with her family, lift weights, and read novels.