6 Foods to Boost your Immune System for Cold and Flu Season

Building a strong immune system by eating healthy, exercise often and get adequate sleep can help keep you well and heal your body faster. During the cold and flu season, you should eat foods that can boost your immune system.  A strong immune system is a vital defense against infection and illness. Try the following 6 foods to boost your immune system for the cold and flu season.

These foods are known to supercharge your immune system by preparing your cells to fight against viruses, bacteria, and parasites.

1. Citrus Fruits

Vitamin C is a popular cold remedy, as it helps to build up the immune system. It is also known to increase the production of white blood cell, which assists in fighting infection. Furthermore, vitamin C acts like an antioxidant to protect our cells from free radical damage. Our bodies do not produce or store vitamin C; therefore, we must get our vitamin C from foods or supplements.  Adults need to consume 65 – 90 milligram (mg) per day.

Popular citrus fruits include:

–  oranges

–  tangerines

–  clementines

–  grapefruits

–  lemons

–  limes

Note: If you are taking Vitamin C supplements do not take more than 2,000 mg per day.

2. Red Bell Peppers

Red bell peppers, also called sweet pepper or capsicum annuum, are loaded with vitamins and minerals. One cup of chopped red pepper contains almost three time more vitamin C than an orange. They are also a rich source of beta carotene, a plant pigment that gives vegetables their vibrant red, oranges and yellow color. Beta carotene have high properties of antioxidant. Additionally, our bodies convert beta carotene into vitamin A, which help us maintain healthy eyes and skin.

3. Spinach

This green leafy vegetable is not only a great source of vitamin C, but it is also high in antioxidant, beta carotene, iron, protein and other vitamins and minerals.  Along with boosting our immune system, spinach have several health benefits. It may improve eye health, improve overall skin health, hair, and bone, reduce oxidative stress, reduce blood pressure, and help to prevent cancer.

4. Ginger

Ginger is another immune boosting food and is one of the healthiest and most delicious spices in the world. It is one of the foods we turn to when we are sick. It is used to fight the common cold and flu, aid in ingestion, treat sore throat, nausea and more. Ginger adds amazing favor to deserts, meat, fish and more. It is also delicious for making tea and juices.

5. Garlic

Garlic have a delicious taste and smell that is commonly use as flavoring in cooking. It also has excellent health and medicinal properties. Garlic cloves has been used throughout history to treat various conditions and illnesses. It can help lower blood pressure and cholesterol levels, as well as slow down the buildup of plague in the arteries. The immune system boosting benefits of garlic seem to derive from its sulfur containing compound, such as allicin. Garlic is known to have approximately 33 sulfur compounds.

6. Broccoli

Broccoli is another immune system boosting food that is packed with vitamins, minerals, fiber, and antioxidants. It is one of the healthiest vegetables. This powerhouse vegetable can be eaten raw, but if you opt to cook or steam it, do so lightly to preserve most of its nutrients. Evidence shows that one cup of broccoli has as much vitamin C as an orange.

Summary

A strong immune system is effective in fighting infections and illnesses. You can build and maintain a healthy immune system by eating immune boosting foods such as citrus fruits, red bell pepper, spinach, ginger, garlic, broccoli and more.  Also, exercise and good sleep will help build a strong immune system.

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Written by Veronica Campbell Brown
@vcampbellbrown