One healthy immune system strengthens the body's defences, making it more difficult to get sick, catch the flu or a cold. The search for a strong body has intensified during the COVID-19 pandemic. But what do we really need to do for it to function properly?
No single food will prevent us from getting ill, but we should focus on consuming those with a high number of nutrients, and taking astaxanthin-based supplements can help maintain the proper functioning of the immune system.
We reveal 7 foods that experts recommend to help boost your immune system.
1. Citrus fruits
Most people turn directly to vitamin C when they get a cold. This is because it helps restore the immune system, since these foods are able to increase the production of white blood cells, which are essential for fighting infections, as well as protecting us from free radicals.
Vitamin C is essential for our bodies, but the human body cannot create this micronutrient on its own and must therefore obtain it through the diet. Among the most recommended are orange, tangerine, lemon and grapefruit. The recommended daily dose for most adults is 75 mg for women and 90 mg for men.
2. Red chilli
Did you know that red peppers contain almost 3 times more vitamin C than an orange? They are also a rich source of beta-carotene. This food is able to boost the immune system and help keep the eyes and skin healthy.
3. Broccoli
Broccoli is rich in vitamins, minerals, fibre and many others antioxidants. This is one of the healthiest vegetables we can eat. The secret to keeping its nutrients intact is to cook it as little as possible.
4. Garlic
Early civilisations recognised its value in fighting infections. Garlic can also slow down hardening of the arteries, and there is evidence that it helps lower blood pressure. Another benefit of garlic is that it boosts the immune system due to its high concentration of sulphur-containing compounds such as allicin.
5. Ginger
Ginger is another ingredient that many people turn to after falling ill. It can help reduce inflammation, sore throats and inflammatory diseases. It can also help with nausea.
6. Spinach
Spinach is rich in vitamin C and full of numerous antioxidants and beta-carotene, improving the immune system and consequently fighting infections.
Similar to broccoli, spinach is healthiest when cooked as little as possible to retain its nutrients. This food can help reduce inflammation, sore throats and inflammatory diseases, and is rich in nutrients such as potassium, niacin, phosphorus and vitamin C.