The Covid-19 pandemic was a scary time for everyone around the globe but it has surely taught us to be a little more cautious of our health. People are now seen making a conscious effort in leading a healthy lifestyle to improve their immunity, reduce the risk of catching any disease and keep away from any form of the virus that might cause them to fall sick.
Needless to say, one of the most important things to do in such a case is to practice mindful eating, and eat foods for a strong immune system. The process of mindful eating involves planning and preparing your meals with the goal of eating foods that are good for your body. A category of such foods that you ‘must’ make a part of your daily diet is superfoods.
What are superfoods?
Superfoods are foods high in nutritional value and come with various medicinal as well as immunity-boosting properties:
- Inculcating these foods in your diet will help you build your immunity. Although they might not have a direct impact on curing certain diseases, they’re known to nourish your body with certain essential nutrients that prevent the chances of catching infections.
- Furthermore, if your body has been infected, the vitamins, minerals and other nutrients present in these superfoods will aid in getting rid of any ailment much quicker, as they improve your immunity response.
- Lastly, they’re even known to promote a healthier gut microbiome environment.
Best foods for a strong immune system
Here’s a list of 10 superfoods to include in your daily diet. Including these in your diet will make sure that you are eating foods that make your immune system stronger, on a daily basis.
Not only does garlic add flavor to your food, but it also aids in digestion and increases your immune response. It is also known to multiply your immune T cells and natural killer cells. Garlic also creates gut microorganisms for a healthy microbiome and lastly, it can also cure the common cold, flu and inflammation.
This green veggie comes with the goodness of vitamin A, C and E, several antioxidants and minerals, making it one of the healthiest vegetables to consume. It is suggested to consume it without cooking it too much, else it can get stripped of its nutritional value.
A staple in any kitchen; ginger is used to make tea and added to curries for that added aroma and rich flavor. It has anti-inflammatory properties and can help cure a sore throat, curb nausea and even treat chronic pain. Lastly, it is advisable for heart patients to consume ginger as it controls cholesterol levels in your body. It is one of the best foods for your immune system.
Probiotic in nature, which means that it’s packed with good bacteria that trigger your body’s natural immune response, yogurt helps your body deal with diseases and infections better. Packed with Vitamin D, yogurt is good for your body; its bones. It is known to fight diseases and boost your immunity due to the presence of live or active cultures.
Almonds are another food to eat for strong immunity. Packed with healthy fats and vitamin E, almonds fight off colds and are powerful antioxidants. They are also known to help your brain function better.
Citrus foods are again a great way to keep your immune system strong. Rich in vitamin C, fruits like oranges, strawberries and tomatoes increase the production of red blood cells in your body which help you fight infections and stay healthy.
Turmeric has antibacterial and anti-inflammatory properties which are useful in healing wounds. It is an antioxidant as well. Turmeric should be consumed to fight cancer, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic diseases. It promotes the functions of the immune system in our body.
Mushrooms are rich in beta-glucan, a soluble fiber that enables our immune system to ward off bacterial, viral, and parasitic infections. Dietary intake of white button mushrooms reportedly boosts the secretion of protective immune antibodies IgA (immunoglobulin A) in our bodies, which in turn protects the body from infections at mucosal surfaces such as saliva, tears, nose, stomach, cervix, and inside lungs.
Packed with flavonoids, a type of antioxidants that help improve the body’s immune function, green tea is good to consume. Not only does it help you stay healthy, but also aids in weight loss. It treats sore throat, promotes better digestion and aids in fighting any form of germ compounds present in your body.
It is always a good idea to add leafy vegetables to your diet. Spinach especially, is rich in antioxidants and vitamin c, making it one of the best foods for a strong immune system that fights infections with ease. It contains potassium and fiber that are good for the body to maintain healthy blood sugar levels.
A wholesome diet is a key to maintaining your overall health. Different foods have distinct therapeutic benefits against various germs and bacteria that may attack our bodies. Thus, ensure that your food palette is colorful and contains all kinds of food with health benefits; right from veggies to fruits and nuts. Our nutrition blogs will guide you about the best ways to accompany good eating habits with regular exercise and enough sleep to reap the maximum benefits of your lifestyle.