The common cold occurring regularly, flu and frequent infections can all be a sign of a weakened immunity, where factors such as stress a lack of sleep, poor diet and zinc deficiency can contribute to a weakened immune response, hence simple adjustments to a healthier lifestyle could immensely benefit in fixing a weaker immunity. To reap the maximum benefits organic food should be selected when possible. Here are 7 foods you can add to your diet to strengthen your immune system.
1. Fruits
Fruits such as Oranges, guava and kiwi fruit are high in vitamin c an immunity boosting factor and most fruits contain polyphenols which act as antioxidants making it a great shield of immunity. Adding fruits such as Apples, grapes or pears to your daily diet would be a great option.
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2. Ginger contains shagaols and gingerols 2 essential components that boost the immunity by increasing blood circulation hence delivering key components of the immunity to all parts of the body. Ginger is a great spice for foods and perfect with tea.
3. Garlic
Garlic has been used as an ancient antibiotic where allicin which is produced when garlic is chopped or minced plays a key role in combating disease and hindering bacteria and viruses, hence to gain the maximum benefits for your immunity it is best to consume garlic with meals right after its chopped or minced as the longer it is kept the less benefits of it can be obtained.
4. Almonds
Almonds are a good source of Vitamin E, Riboflavin and Manganese which all play a key role in the immunity, however like most nutritious foods more heating and processing of it will reduce its nutritional benefits hence it is best consumed raw.
5. Turmeric
Turmeric is used in variety of foods as a spice to enhance the flavor of many dishes, however turmerics benefits far outweigh its flavor. Curcumin a polyphenol that gives turmeric its distinct color is widely known to destroy microbes and act as an anti-inflammatory agent however to reap its benefits it is essential that turmeric is consumed together with black pepper which contains piperine that assists in the absorption of curcumin otherwise its benefits would be fruitless.
6. Green tea
Green tea is a rich source of antioxidants such as polyphenol which is known to eliminate microbes. Antioxidants in green tea also provide resistance against free radicals which can be detrimental to our health. In addition to being a good immunity booster green tea is also a good detoxifying agent making it a healthier alternative to other caffeine containing beverages such as black tea and coffee which have higher levels of caffeine.
7. Mushroom
Mushrooms have always been a great source of protein for Vegetarians and Shitaake and button mushrooms placed in the sun for approximately half an hour prior to preparation can also be a good source of vitamin D which is essential for the immune system. Shiitake together with Maitake also have various other immune boosters such as beta-glucan which helps ward off bacteria and elements toxic to your health. Most mushrooms are also a great source of zinc.