Top Foods to Boost Immunity and How to Include Them in Meals

PPhoebe October 31, 2023 7:03 AM

Let's face it: we all want a strong immune system, especially in this day and age. And while there might not be a magic pill for immediate immunity boost, there is something you can do to help your body build its defenses: eat the right foods. Let's take a look at the top foods that boost immunity and some tasty ways to include them in your meals.

Immunity boosting foods

Here's a rundown of the top foods that can help strengthen your immune system:

  • Citrus fruits: These are high in vitamin C, which can boost your immune system. Some examples are oranges, grapefruits, and lemons.
  • Red bell peppers: This vegetable has twice the amount of vitamin C as citrus. They’re also a rich source of beta carotene.
  • Broccoli: It is packed with vitamins C, A, and E, as well as fiber and many other antioxidants.
  • Garlic: It can help boost your immune system, thanks to the concentration of sulfur-containing compounds such as allicin.
  • Spinach: Rich in vitamin C and packed with numerous antioxidants and beta carotene.
  • Yogurt: Look for yogurts that have 'live and active cultures' printed on the label. These cultures may stimulate your immune system to help fight diseases.
  • Almonds: They're packed with vitamin E, which is key to maintaining a healthy immune system.

How to include these foods in your meals

Now that we've got a grip on what to eat, let's talk about how to eat it. Here are some suggestions for including these immune-boosting foods in your meals:

  • Citrus fruits: They can be enjoyed on their own or in salads, desserts, and drinks.
  • Red bell peppers: Add them to your salads, stir-fries, and pasta dishes.
  • Broccoli: It can be enjoyed both raw and cooked. Try adding them to your salads, stir-fries, and soups.
  • Garlic: It can be used in almost every type of dish, including sauces, soups, and stews.
  • Spinach: It can be used in a variety of dishes, including salads, sandwiches, and pastas.
  • Yogurt: Enjoy it on its own, or add fruits and granola for a delicious and healthy breakfast or snack.
  • Almonds: You can snack on them on their own, or add them to your salads, yogurt, or cereals.

Eating these foods on a regular basis can help boost your immune system and keep you healthy. So why not start incorporating them into your meals today? Your body will definitely thank you for it.

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