Staying healthy and having a strong immune system has always been important – but it’s particularly mandatory now that we’re in the middle of a pandemic and the flu season. Although immunity can’t keep us safe from contacting viruses and bacteria, it’s still crucial in order to fight off disease and heal properly.
Generally, the best way of maintaining a good immune system is to lead a balanced lifestyle with physical exercise, sleep and avoiding vices. However, many people still don’t realize that our diet plays a major part in boosting the immunity.
Today, we’ll reveal 7 foods that boost your immune system and keep you healthy in the long run.
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Seafood
Seafood is considered to be the best natural source of omega-3 fatty acids – and some types are especially beneficial for your immunity.
According to Erin Palinski-Wade, RD, salmon, sardines, herring and mackerel have also been found to improve the functionality of your immune cells. Furthermore, DHA (a special type of omega-3) can enhance the white blood cells activity, which is also known to improve your immune system.
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Healthy proteins
An interesting finding from the National Institutes of Health shows that zinc can naturally strengthen your immune system when paired with meat protein. Zinc, a mineral found in poultry, seafood, lamb, beef and oysters, is essential for the functionality of white blood cells.
Specialists advise everyone to consume protein on a daily basis by including protein-rich foods in at least one meal. McKenzie Caldwell, MPH, RDN from North Carolina, explains that healthy adults should ideally consume 0.8 grams per kilogram of body weight of protein daily.
If you’re a vegetarian, you can still increase your protein intake by consuming tofu or tempeh.
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Dark chocolate
Chocolate lovers, here’s some great news for you: if you needed any more reason to indulge on chocolate, know that this food can improve your immunity due to its magnesium content.
According to Dr. Palinski-Wade, your immune system is extremely complex; from antibodies to macrophages or lymphocytes, every aspect must function at its full capacity to keep you safe from viruses and bacteria. Magnesium is essential for most of your immune functions and dark chocolate seems to be a healthy (and tasty!) way of increasing your daily intake.
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Citrus fruits
If we think about the insanely high vitamin C content of these delicious fruits, they might even fall into the superfood category! Whether you enjoy oranges or their sour, yellow sisters – lemons and limes – each option provides you with plenty of immunity-boosting vitamins.
Vitamin C is particularly beneficial because it helps you fight off oxidative stress, which happens when your body is attacked by free radicals (toxic substances in your system). Multiple articles have proven that foods rich in vitamin C attack free radicals, thus reducing your risk of long-term illnesses such as stroke, diabetes and cancer.
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Nuts and seeds
If you’re into snacks of all kinds, know that nuts and seeds should be your top choice. Aside from being tasty and filling, these foods contain plenty of vitamin E; the National Institutes of Health proved that this antioxidant can strengthen your immunity.
Almonds, walnuts, pecans and sunflower seeds are considered to be the best sources of vitamin E. Luckily, you can also introduce them to your diet very easily by adding them to smoothies, yogurt or overnight oats. Also note that only 1 oz of Brazil nuts (between 6-8 nuts) gives you 989% of the DV for selenium!
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Garlic and onion
While we can’t prove that garlic protects you from vampires, it’s definitely one of the most powerful allies against viruses and bacteria. Why?
Chopped or crushed garlic releases allicin, a substance well-known for its antibacterial and antiviral benefits.
The same can be said about onions, which are rich in quercetin – an ingredient that provides you with antiviral properties. You can add garlic and onion to your favorite salads or subtly include it in your tomato pasta sauce.
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Yogurt
A 2017 study published in the journal Nutrients found that yogurt promotes the body’s production of antibodies; as a plus, this is a great choice to regulate your digestive system as it contains probiotics – essential components for a healthy gut.
However, make sure to pick the right option off the grocery store shelves. The healthiest yogurts are plain ones without sugar or added flavors.