Foods and Supplements that Boost Your Immune System.

You must’ve heard that old saying, an apple a day keeps your doctor away, that may be true for old times but now, thanks to the research we know what foods you need to consume in order to boost your immune system fast. Since the spread of COVID-19, people who had pre-existing or any underlying health issues, are the ones that are affected badly by the virus. So, opinion is to consume these foods in your every day life, get your parents to eat them as they are most vulnerable and they will help you as well.

A healthy and overall balanced diet will help your immune system to stay healthy in the long run. The following foods may help your immune system to boost.

1: Dark Chocolate

Dark chocolates are famous for full anti-oxidants called theobromine, and they help body cells and boost overall immune system. They help our cells from molecules called free radicals.

They are molecules that body produces when it breaks downs pollutants and food, basically the waste over after the body has consumed energy or fought deadly pollutants, they can damage the cells and may contribute to overall disease.

Its really important to note here that despite the health benefits or Dark Chocolate benefits, it should be consumed moderately as it contains high calory count and saturated fats.

580 calories per 100G where milk chocolate only contains 534 calories per 100G

2: Fish (Oily)

Fish which are a high source of Omega-3 fatty acids, fishes like Tuna, Pillchards, Salmon, Sardines, Macherel.

As per a 2014 report ( https://ard.bmj.com/content/73/11/1949 ) long term consumption of Omega-3 fatty acids may reduce the risks (RA) rheumatoid arthritis.

RA is a disease in which body attacks itself thinking that a healthy body part is an alien part.

3: Sweet Potato

Very easy to get on your trip to the store, do buy sweet potato as they are rich in beta carotene, also a type of antioxidant. It is also the main ingredient that gives the potato its orange color.

Beta carotene is a very strong source of Vitamin A, and Vitamin A helps body in fighting against skin damage from UV (ultraviolet rays)

4: Spinach

Just like the cartoons we used to watch when we were kids, the infamous Popeye the Sailor man Spinach is very strong for nutrients such as Vitamin E, C, Flavonoids, and Carotenoids

Vitamin C helps human body in fighting against the common cold.

5: Garlic

Garlic is a very popular ingredient used in a variety of dishes and its used all around the world to add that extra bit zingy flavor to your dish.

Garlic is also known for being really beneficial for heart as it helps to slow down the hardening of arteries. It helps immune system because it contains a heavy concentration of sulfur containing compounds mainly allicin

5: Ginger

Another popular type of ingredient used in a variety of dishes also consumed in the form of tea.

Ginger really boosts immune system as it contains lowering blood pressure qualities also its used around the world especially in south east Asia to decrease chronic pain.

6: Green Tea

What us brits will be known if we don’t consume our tea, green tea is one of the most commonly available type of tea, combine it with freshly cut ginger and you got yourself an immune booster combo

Green tea is detoxifier, it helps to remove pollutants from your body and helps to reduce weight plus blueberry green tea contains immune booster ingredients like flavonoids which help to reduce the risk of catching the common cold or flu.

7: Sunflower Seeds

Sun flower seeds are also commonly used in salad bowls or they can be used in your every day breakfast bowl. Vitamin E is abundantly found in them.

As mentioned earlier Vitamin E helps the body to fight free radicals which can damage the immune system.

8: Almond

Another excellent source for Vitamin E, try to take a cup of almonds every day as a snack

9: Red bell pepper

We all love spices in our food, Red bell pepper is commonly used in all kinds of dishes, it’s an excellent source of Vitamin C.

7: Yoghurt

A healthy bowl of Yoghurt is really beneficial for your immune system, especially Greek yoghurt as it contains healthy cultures be sure to check the label.

You can always add fresh fruits like strawberries, bananas (for Potassium) and a touch of honey to make it really yummy.

Yoghurt is an excellent source of Vitamin D that helps body in fighting infections and boosts overall immune system. It also has probiotic that protects your gut.

Trials are also taking place for its effect on COVID-19

8: Turmeric

You may see it in your cook book whenever you are making curries, its bright yellow has really strong aroma and bitter taste. It’s used around the world for years to cure infections as it contains anti inflammatory properties research shows it contains high concentration of curcumin, which also gives it distinct color, its helps to reduce muscle damage. It is also antiviral, take a tea spoon add in cup of milk and gulp it straight down like a shot, trust us you’ll get used to the flavor and your body will be heathier than ever.

9: Papaya

Rich in Vitamin C, double than any other fruits, papaya are also known to contain enzymes papain which helps to digest food and are anti-inflammatory in nature. They also contain potassium which helps to treat anxiety, magnesium and folate all of these chemicals helps your overall immune system when its fighting infections.

10: Kiwi

No not the animal, the fruit Kiwi, they are rich in Vitamin K, C potassium and many more helpful chemicals which helps to boost white blood cell count that in return helps the human body in fighting against infections.

11: Poultry

Remember when we used to get sick our grandma used to get us her secret getting better soup. It contains chicken broth poultry such as chicken and turkey contains vitamin B-6 which is vital for the creation red blood cells.

Poultry broth also helps to imrove gut problems, so you can say bye to your stomach ouchies.