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Foods That Boost Immunity

Winter is near, and with it, the season of flu, colds, and respiratory problems in general. The best course of action to protect yourself from these diseases and their unpleasant symptoms is to strengthen the body’s protection by consuming foods that boost immunity. 

The immune system is a set of cells, tissues, and organs responsible for protecting us from viruses and bacteria. But if it is weakened, it will not be able to fulfill its function as a protective shield for our body.

In today’s article, you’ll learn how to reinforce this natural protection of your health!

Let’s go reading!

How To Boost Immunity Fast

Healthy habits, such as exercising regularly, avoiding excessive consumption of industrialized and processed products, and eating foods rich in vitamins and nutrients, are the foundations for good immunity.

Also, one of the most critical points is the quality and duration of your sleep. The ideal average advocated by experts is between 6:30 and 8:00 a day.

In addition, vitamin D also plays a crucial role in your immunity. And the best way to increase levels of this natural hormone is to expose yourself to the sun for 15-20 minutes every day. For greater stimulation, expose large areas of the body, such as the back and belly, to the sun.

Also, include foods like saffron, onion, garlic, and propolis in your daily intake. 

Acquiring the necessary vitamins for strengthening the immune system from consuming teas, such as hibiscus, ginger, pomegranate, and apple with cinnamon, is possible.

Fruits That Boost Immunity

Among foods that boost immunity, fruits stand out. After all, they are tasty, always accessible, and full of essential nutrients.

Citrus fruits such as orange, acerola, lemon, kiwi, strawberry, pineapple, and passion fruit are rich in vitamin C and antioxidants, having anti-inflammatory properties and facilitating the absorption of iron by the body. 

These foods are also responsible for significantly increasing the production of white blood cells, which play a crucial role in our immune system. 

Are There Drugs That Boost Immunity?

Some medications are said to be beneficial for strengthening the immune system. However, unlike immunity-boosting foods, for which there is scientific evidence, doctors have no consensus that these remedies work.

Among the most cited are:

  • Echinacea purpurea: in addition to strengthening immunity, it acts as a healing, antiviral and antibacterial agent.
  • Beta-glucan from saccharomyces: soluble dietary fibers which promote better absorption of nutrients.
  • Immuno TF: activates the body’s defense mechanisms to fight, more efficiently, the different invading agents.
  • Astragalus seeds also activate the body’s defense cells and protect the heart.
  • Propolis extract: has immunomodulatory and anti-inflammatory effects. 

Which Vitamins Boost Immunity?

It is possible to acquire the necessary vitamins for strengthening the organism in several ways, as several foods are rich in each.

Some examples are:

  • Vitamin C: in addition to citrus fruits, which we mentioned above, it is possible to obtain it from the consumption of dark green vegetables, such as broccoli and kale. 
  • Omega 3: found in fish, such as tuna, sardines, and salmon, in linseed and other oilseeds, in addition to vegetable oils and seeds.
  • Zinc: chestnuts, whole grains, shrimp, red meat, beans, chickpeas, and dark chocolate are excellent sources of this vitamin. 
  • Selenium: present in foods such as wheat, egg yolk, rice, chicken, cheese, sunflower seed, wheat flour, and cheese.
  • Vitamin A: These foods, such as liver, eggs, and fish oils, are good sources. It is also possible to obtain it through carrots, papaya, spinach, mango, sweet potatoes, and chard, as they have carotenoids, a substance that the body transforms into vitamin A.
  • Probiotics: natural yogurt, fermented milk, cured olives, apple cider vinegar, and soy sauce are some foods that have these microorganisms. 
  • Vitamin E: potent antioxidant; this vitamin strengthens the body’s protection against toxic substances and free radicals and can be found in foods such as peanuts, almonds, pistachios, and cod liver oil.

It is important to emphasize that, in addition to including the consumption of these foods that increase immunity, you cannot forget to consume a good amount of water because, among its many functions in our organism, there is the excretion of impurities and maintenance of body temperature.


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