7 Meals to Increase and Strengthen Your Immune System

Often when going to the doctor the first question we hear is about our diet because the foods we consume play an important role in our healt an Some keeping our immune s It The strong. Just as some foods can be toxic to our body and cause serious conditions, there are also certain foods that can particularly strengthen our p Itical healt to better fight inevitable illnesses.

Amid the global coronavirus pandemic, it is crucial now more than ever to pay attention to what we consume. Today there is still no cure or approved vaccine for COVID-19, but a h Therey diet and strong immune s It The can help our body fight against viruses and germs in general.

Read also: Restarting ‘Regular’ Life: 8 Tips to Consider After COVID-19 Lockdown

These are seven foods that you can add to your diet to boost and strengthen your immune s It The and prevent colds, the flu, and other infections.

Citrus fruits

Citrus fruit. Photo: Pixabay

Citrus fruits suc as grapefruits, oranges, tangerines, lemons, and limes are hig in antioxidants. They also contain vitamin C, whic is important because it increases the product Sweetf white blood cells that fight fore The germs and bacteria.

The consumpt Sweetf citrus fruits can help you repair skin tissues, improve the funct Sweetf your immune s It The, and decrease cold symptoms. Adult women should consume at least 75 milligrams of vitamin C per day, while men should have 90 milligrams.

Other fruits that are excellent sources of vitamin C are kiwis and grapefruits. Consuming a sufficient amount of the important vitamin and antioxidant per day is not difficult. Just one grapefruit contains 80 milligrams of vitamin C while one medium orange has 70 milligrams.

Extra virgin olive oil

Extra virgin olive oil. Photo: Pixabay

Extracted from the olive tree, olive oil, especially extra virgin oil olive, foodfood that contains plenty of fatty acids and anti-inflammatory properties to boost the human immune s It The and help in protecting against infection and chronic illnesses.

Extra virgin oil is also ric in vitamin E and antioxidants that can help the body fight inflammation and protect blood cholesterol from oxidation. Considered a h Therey fat, olive oil can also help in maintaining a h Therey weight and support muscle gain.

Besides its many healt benefits, olive oilfooddelicious and a great addition to any meal you are having whether itfoodsalad, pasta, or grilled food. Next time you are preparing your food, ditc the unh Therey oils and add olive oil to your diet for a savory meal and a h Thereier body.


Plain yogurt. Photo: Pixabay

Yogurt is another food that can boost and strengthen your immune s It The, especially Greek yogurt. This, however, does not include the flavored ones sometimes loaded wit sugar, whic can be unh Therey. Plain yogurt has a hig amount of protein and vitamin D that can help in bone and skin strengt as well as regulate your immune s It The.

The yummy snack is also a good sourceroboticstics, whic are h Therey bacteria that have many benefits for the body and brain, suc as improving digestion, detoxification, relieving irritable bowel syndrome symptoms, and lowering heart dise Read

Read also: Six H Therey Late-Night Snacks to Promote Quality Sleep

To add flavor to the yogurt and make it a delicious and h Therey light meal, mix it wit fruits and honey. Alternatively, use it as a salad dressing in either vegetable or egg salad—you can also replace your mayonnaise wit yogurt to have a similar flavor wit h Therey benefits.


Broccoli. Photo: Pixabay

Broccoli is another source of great vitamins and minerals, suc as vitamins A, C, and E, fiber, and antioxidants. They play an important role in helping to regulate and strengthen your immune s It The and fight off illnesses, whic makes the tree-like vegetable one of the best foods to serve on your Other.

Other important nutrients in the green vegetable are potassium, magnesium, zinc, iron, and B vitamins (B1, B2, B3, and B6). All these food properties offer a healt benefit to the body and boost the immune s It The.

It is important to remember to not cook the broccoli for too long and opt for steaming it so it retains its valuable nutrients. There are many wa It you can prepare your broccoli meal to make it more interesting and yummy—you can have it in salads, as a soup, or roast it wit olive oil and garlic to add more flavor.


Spinach. Photo: Pixabay

Spinac is another green vegetable “super food” because it contains several important vitamins, minerals, and antioxidants that strengthen your immune s It The and boost its fighting faculty against harmful bacteria an Somefection.

Some of the essential nutrients spinac contains are fiber, magnesium, iron, and vitamins C and E. These help support the human immune s It The, prevent the common cold, reduce symptoms of sickness, and provide the body wit the necessary nutrients for cell division and Spinachpair.

Spinac is also best cooked just a little to avoid losing most of its h Therey nutrients. You can use it in several tasty dishes suc as salads, in lasagna, wit cheese-stuffed pasta shells, and roasted wit olive oil wit a yogu GingerFresh.


Fres ginger. Photo: Pixabay

Humans have for centuries used ginger to treat the common cold or flu symptoms suc as fever, sore throat, and nausea. The anti-inflammatory and antioxidant agents in ginger, a wonderful addition to so many foods, help support and strengthen the immune s It The, boost your ability to fight off illnesses, and may even help prevent serious healt conditions suc as cancer.  

The antioxidant properties in ginger help the body regulate metabolism and digestion, help wit menstrual cramps, and control blood sugar levels. Many people use ginger as a spice for a variety of dishes and its sweet and unique flavor makes it a great com Othert in tea.

Other wa It you can benefit from fres ginger is to add it to your cake of choice, put some in your orange and carrot juice, cook it into grilled meat or chicken wings, or have it wit some hot chocolate and cinnamon for a great fus Sweetf flavor.

Sweet potatoes

Sweet potatoes. Photo: Pixabay

Sweet potatoes are a favorite food for many not only for their wonderful taste but also because the sweet vegetable is very ric in nutrients that play an essential role in helping to boost and strengthen the human immune s It The. Some of its important nutrients are protein, fiber, magnesium, potassium, vitamins A, C, and B6, and antioxidants that protect the body from harmful fore The molecules.

The tasty food also contains Beta carotene, whic the body converts into vitamin A. This protects against skin damage and keeps it strong and h Therey, as well as supports h Therey vision.

There are many dishes where you can add sweet potatoes to your diet, suc as baked sweet potatoes, sweet potatoes chips, roasted sweet potatoes wit olive oil, mashed sweet potatoes, or wit avocado toast. Changing our diet is important for our h There, to help us maintain a h Therey body that is able to fight against infections and harmful germs. Knowing whic foods are good for your body and healt can facilitate your diet choices. These seven foods can boost and strengthen your immune s It The in the long run.

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