What foods to Eat strengthen your immunity

 What foods to Eat strengthen your immunity

In the cold season, not only the gift rush is part of our priority set. The problem of strengthening the immune system also arises. For who enjoys giving or receiving gifts, attending parties and gatherings in a precarious physical condition? If we want to get through the challenges of unfriendly weather, it would be great to focus on boosting immunity. The good news is that we can achieve this goal with the right nutrition.

Traditional remedies

Chicken Soup

You may not have expected it, but there is a scientific basis behind Grandma's favorite remedy. Homemade chicken soup with plenty of vegetables can relieve your cold symptoms, while increasing your body's resistance to flu viruses.

Garlic

Or maybe we should call it the miracle ingredient? Although we use it in small quantities, it has a remarkable strength in the fight against bacteria, viruses and fungi. Bonus: can help lower cholesterol. The condition is to use it in its natural state, not in powder form.

Teas

The fact that hot tea helps in the fight against colds is an already well-known truth. White, green or black tea provides the body with polyphenols and flavonoids. These antioxidants spot free radicals that damage our cells and neutralize them.

shock

Shock seeds are rich in antioxidants, which means that they theoretically have beneficial effects in combating inflammation in the body. And practice proves this. Laboratory studies have shown that shock extract appears to block influenza viruses. In addition, it reminds us of childhood tastes, being an old folk remedy.

Vegetables and staple foods

Mushrooms

They contain the mineral selenium, plus riboflavin and niacin, two class B vitamins with multiple benefits. Did you know that people with low selenium levels have a higher risk of developing a severe flu? Riboflavin and niacin play an important role in the health of the body. And the mushroom garnishes are ideal for the fasting period or, later, to accompany the steaks.

Spinach

It is no coincidence that spinach is so praised by Popeye the Sailor. It is rightly considered a superfood, due to its nutrient-rich composition. Folation helps cell regeneration and DNA repair. Fiber, antioxidants and vitamin C are the enemies of colds. So, eat spinach salad or prepare delicious garnishes, seasoned to your heart's content.

Broccoli

Vitamins A and C, plus glutathione, an important antioxidant, turn broccoli into a handy solution for boosting immunity. Along with marinated tofu, seasoned with aromatic herbs, it is a hearty meal for the fasting period. For the holidays, include it on your shopping list, because it is a good companion to meat dishes, counterbalancing their fat content.

Sweet potatoes

It resembles carrots not only in appearance, but also in terms of nutritional content. Sweet potatoes can also boast significant amounts of beta-carotene. The body converts beta-carotene into vitamin A, with effective action against free radicals. This helps support the immune system and slows down the aging process.

Yogurt

Put in the basket yogurts with probiotics, bacteria beneficial to our body, known for their ability to alleviate the severity of colds. In addition to natural probiotics from fermented dairy products, bacteria good for the immunity and health of your digestive system are also found in pickles. But pay attention to the salt content, in case of hypertension or heart or kidney disease.

Wheat germ

They represent that part of the seed from which the future plant grows. On the principle "hard essences are in small bottles", germs are rich in nutrients. We can rely on them to assimilate zinc, antioxidants and B vitamins and fiber. Now they are easy to find at the supermarket and can add flavor to your favorite salads or sandwiches.

Exotic foods and spices for immunity

Ginger

This spicy plant-spice is a sure source of antioxidants. Add grated ginger to teas and use it to spice up homemade dishes. Do not resort to supplements or commercially available dust. Antioxidants work optimally when we get them directly from fresh fruits and vegetables.

Berries

The dark color of these superfruits gives us the guarantee of the existence of a series of nutrients called anthocyanins in their composition. Antioxidants, which are an essential part of a healthy lifestyle, are entering the scene again. Enjoy the berries in a yogurt smoothie or mixed with whole grains for breakfast.

Sea fruits

If you have the opportunity to consume them in the more special contexts that appear at this festive time of year, don't say no. I know they are controversial because of the taste and either have die-hard fans or go on the list of foods considered unpleasant. But we should keep in mind that seafood contains significant amounts of zinc. And this mineral has superpowers when it is in direct confrontation with viruses. It thus helps to create and activate the white blood cells involved in the immune response.