These days it is very important for all of us to be health conscious. Everyone is aware of the importance of washing our hands and wearing a mask, but what else can we do to stay healthy? The food we consume is fuel for our body and has a huge impact on our overall wellbeing. Our immune systems are powered by the food we consume, so taking the time to ensure we are consuming the right minerals and vitamins in the right amounts will benefit us greatly. Here are 8 food that you should include in your diet to ensure you are boosting your immune system:
- Garlic
Garlic is popular for its strong and unique flavour, but it is also great for the immune system. Because of its sulphur compounds it is antiviral and antibacterial! It can also reduce blood pressure, along with its medicinal properties.
- Ginger
Ginger is similar to garlic in that it is antiviral and antibacterial. Raw ginger can be included in teas, soups, or even smoothies. It also prevents mucous production and helps clear up congestion, for when you have a cold.
- Pomegranate
Pomegranate may not be so common in Ireland, but its benefits are well known in warmer parts of the world. The fruit which can be consumed as Juice, or as seeds, is very beneficial for health. Pomegranate is very high in anti-inflammatory compounds, which will be helpful in most illnesses. It is also great for gut health and for digestion.
- Citrus Fruits
Citrus fruits such as oranges, lemons, grapefruits, and mandarins, are all very high in vitamin C! As well as being hugely beneficial for the immune system, this vitamin is also proven to help in anti-aging, and will help keep you looking young. Just one orange has all the Vitamin C you need for a day, which will strengthen the immune system.
- Broccoli
Like citrus fruits, broccoli is loaded with vitamin C. As the first vegetable on this list, broccoli is very common, as it should be. It is also beneficial for bones, joints, and brain function. One cup of broccoli contains more than a day’s recommended daily intake of vitamin C.
- Spinach
Like many of the others on this list spinach is high in vitamin C, but it also contains high amounts of beta carotene. Spinach is healthiest when it is not cooked, so try to eat it raw if possible. This is convenient in salads and in sandwiches. It can also be used as an ingredient in countless dishes.
- Sweet Potatoes
Sweet potatoes, or yams, are also very high in beta carotene. This compound is converted to vitamin A by the body. Vitamin A plays a huge part in the immune system. The root vegetable is also rich in fibre, other vitamins, and minerals. Potatoes can often be overlooked as a health food, but sweet potatoes in particular are a great addition to your diet.
- Blueberries
Blueberries have long been thought of as a superfood, and rightfully so! It is the high concentration of antioxidants in blueberries that makes them so good for us. Blueberries get their rare colour from anthocyanin, which is antibacterial and good for eyesight!
So now we have a list of some of the best foods for boosting our immune systems. You're probably already including many of these in your diet, but making an extra effort to eat some of these every day will do a world of good. Check back to learn how to include some of these in convenient and wholesome recipes!
