10  FOODS THAT BOOST YOUR IMMUNE SYSTEM

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 While more and more people are getting the COVID Vaccine each day, there is still something to keep in mind: The coronavirus itself is still spreading across the country and the world. And while there aren't foods that can prevent you from contracting COVID-19, there are ways to make viral symptoms less painful and keep you at your healthiest. In the same way you'd do during flu season, now is still a great time to load up on nutrients like vitamin C, as well as to keep practicing hygiene measures like proper hand-washing.

Of course, the best way to stop the spread of coronavirus is by practicing social distancing and staying home as much as possible. But you can also protect your body by loading up on these foods that will strengthen your immune system. Feeding your body certain foods may help keep your immune system strong.If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 10 powerful immune system boosters.

 

 1.Citrus Fruit

 

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

 Citrus fruits include: Orange, Lime, Lemon etc.

2. Ginger Tea

When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers summarized that ginger's potent anti-inflammatory properties were key in the root's powers to combat a cold or flu. Because inflammation can affect your body's immune response, anti-inflammatory ginger can play a key role in boosting your immunity. 

3.Turmeric

This spice is more than just a delicious kick to your next dinnertime meal; it contains a powerful anti-inflammatory compound called curcumin. (This same compound is what lends turmeric its signature vibrant orange-yellow color.) According to a study published in the Journal of Clinical Immunology, curcumin activates the production of T-cells, which are the main cells fighting for your health in your immune system.

4.Tomato

Tomatoes are a great food to eat when you're sick due to their high concentration of vitamin C. Just one medium tomato contains more than 16 milligrams of vitamin C, which is a proven fuel to your body's immune system. In a German study published by Medizinische Monatsschrift fur Pharmazeuten, vitamin C was shown to be a vital part of the strength of the body's phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.

5. Dark Chocolate

Believe it or not, dark chocolate can be extremely helpful in fighting off of a cold. Dark chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven to alleviate coughing. A study published in Frontiers in Pharmacology found that theobromine is helpful in suppressing cough symptoms for people with bronchitis, but notes that more research needs to be done to confirm the findings fully.

6.Spinach 

Spinach is a major super-food that is great for your overall health. Not only is it packed with digestion-regulating fiber, but it also contains vitamin C. A powerful nutrient, vitamin C can assist in preventing the common cold and help reduce symptoms of sickness.

7. Apple 

"An apple a day keeps the doctor away" isn't just an old wives' tale—apples actually can help prevent illnesses such as the common cold. This fruit contains phytochemical antioxidants, according to a study published in the Nutrition Journal. These antioxidants help boost immunity and reduce the risk of chronic diseases.

8.Garlic 

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

9.Yogurt 

Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

10.Chicken Soup 

Chicken soup is a staple for surviving cold and flu season, and not just because the warm comfort food is a nostalgic throwback to mom taking care of you. According to the University of California Los Angeles, this soup has an anti-inflammatory effect and calms down inflammation in the upper respiratory tract that takes place when you develop a cold. The university also noted that the soup helps relieve nasal congestion.