Introduction: The Power of Nutrition
Immunity is the natural defense that exist in man against diseases which is provided by his or her immune system. Despite the various factors affecting the immune system, nutrition is one of the most vital determinants. There are some foods that are vitaminized and mineralized so to speak, and which enhances the immune system. Here, you will find the list of foods that strengthen your immune system, nutritionistsβ opinions and suggestions of the meals in a natural immune enhancing diet.
Interviews with Nutritionists
Healthy foods refer to a numerous foods that guarantee the body the required nutrients in an effort to enable proper functioning of the human body.
There are ten foods that can give an instant boost to your bodyβs immune system.
1. Citrus Fruits: The Five Foods Highest in Vitamin C
Fruits particularly the oranges, lemons, limes and grape fruits are well known for their rich content in vitamin C. Vitamin C boosts and enhances the production of white cells in the blood that are used in the body to combat infections.
Immune-Boosting Citrus Salad Recipe
Ingredients:
β’ 2 oranges shall be taken and these will be peeled and each of them shall be sliced in individual section.
β’ 1 grape fruit scooped and separated INTO segments
β’ 1 lemon, juiced
β’ 1 tablespoon honey
β’ Fresh mint leaves
Instructions:
1. Place the orange segments into a separate bowl to the segments of grapefruit.
2. Finish it off with few drops of lemon juice and a dash of honey.
3. Sprinkle some fresh mint on top and it is now ready to be served.
2. Garlic: Natureβs Antibiotic
Allicin is an official immune-booster which is found in garlic. It boosts the immune system, thus reducing the gravities of illnesses such as colds and flu. ROAST CHICKEN RECIPE marinated with garlic and herbs.
Ingredients:
β’ 1 whole chicken
β’ 4 garlic cloves which have to be minced.
β’ In addition, you should also use 2 tablespoons olive oil.
β’ Substituting 1 tablespoon fresh rosemary, chopped
β’ 1 tbsp fresh thyme, chopped
β’ S alt and black pepper to season.
Instructions:
1. To make this dish, the important first step is to set the oven to 375 with the fan on.
2. Massage the chicken with olive oil and then with minced garlic and chopped rosemary, thyme, salt and pepper.
3. Roast for 1. 5 to 2 hours or until the chicken is tender enough to pierce with a fork.
4. Serve with steamed vegetables.
3. Yogurt: Probiotic-Rich Delight
Yogurt of courseIt contains a lot of good bacteria for the stomach commonly referred to as the probiotics. A healthy internal digestion system is incredibly important when it comes to immune system since ΒΎ of bodyβs immune cells are hosted in the gut.
Berry Yogurt Parfait
Ingredients:
β’ A cup of the Greek yogurt
β’ In the case of producing a smoothie, you should use the following quantities: 1/2 cup of this combined fruit: strawberries, blueberries, raspberries.
β’ 2 tablespoons granola
β’ 1 tablespoon honey
Instructions:
1. First, spoon some layers of Greek yogurt, then mixed berries and at last layer the granola at the bottom of the glass.
2. Drizzle with honey.
3. Have this healthy and immune system boosting meal with your family during breakfast or as a snack.
4. Spinach: Nutrient-Dense Green
It has vitamin C that increases the strength of our immune system, beta-carotene and has antioxidants that improve the functioning of our immune system.
Spinach and Mushroom Stir-Fry
Ingredients:
β’ Placing 2 cups fresh spinach into a blender of food processor will produce the same result.
β’ MUSHROOMS, sliced β 1 cup
β’ 2 cloves of garlic, chopped
β’ 1 tablespoon extra virgin olive oil
β’ Salt and pepper to preference
Instructions:
1. Pour olive oil in a pan, and sautΓ© the spices over a medium heat.
2. SautΓ© garlic then mushrooms, simmer for 5 minutes.
3. Pour spinach and then wait until it starts to wilt if it has not wilted already.
4. Season to the dish with salt and freshly ground pepper and then serve.
5. Almonds: Vitamin E Source
Almonds have high levels of vitamin E a vitamin that plays a vital role as an antioxidant and in the boosting of the immune system. An actual portion of almonds can afford nearly half of the daily requirement of vitamin E.
Almond and honey energy bites is another easy to prepare recipe and the ingredients for this recipe are as follows;
Ingredients:
β’ 1 cup almonds
β’ 1/2 cup oats
β’ 1/4 cup honey
β’ It goes further to seventy-five calories including 1/4 cup dried cranberries as one of the constituents.
β’ 1 teaspoon vanilla extract
Instructions:
1. Process the almonds and oats in a food processor until they are a fine meal.
2. Now to this, pour in honey, dried cranberries and the vanilla extract and pulse until mix.
3. Take small portions and shape it in balls then refrigerate for about half an hour and serve.
6. Turmeric: The Anti-Inflammatory Spice
Curcumin which is found in turmeric has the ability to avert inflammation and has anti oxidant features. It also plays the role of increasing the functional capacity of the immune system and fighting infections.
Turmeric and Ginger Tea
Ingredients:
β’ 1 teaspoon ground turmeric
β’ 1/2 teaspoon fresh ginger, grated
β’ 1 tablespoon honey
β’ Spoon 1 cup hot water
Instructions:
1. Take a cup and mix the turmeric and ginger in it.
2. Spreading hot water on the mixture and stirring it is always encouraged.
3. Add honey for sweetness.
4. It is a perfect warming and immune boosting tea.
7. Green Tea: Antioxidant-Rich Beverage
Flavonoids are a form of antioxidants which green tea has in abundance. It also includes L-theanine that often helps the immune system to boost fighting germs present in the body.
Matcha Green Tea Smoothie
Ingredients:
β’ 1 teaspoon matcha green tea the
β’ 1 banana
β’ 1/2 cup spinach
β’ 1 cup almond milk
β’ 1 tablespoon honey
Instructions:
1. Mix all the ingredients gently and make a paste out of it.
2. There you have a cooling and, at the same time, strengthening the bodyβs defense smoothie.
8. Red Bell Peppers:
When it comes to vitamin C, this supplement can easily increase its intake as poll results suggest.
They are informative hinting that red bell peppers harbor twice the vitamin C content of oranges and other citrus fruits. They also contain beta carotene that plays the role of antioxidants needed in the body for healthy skin and vision.
Roasted Red Pepper Hummus
Ingredients:
β’Β 2 large red bell peppers
β’ 1 can chickpeas, washed and well drained
β’ 2 tablespoons tahini
β’ Garlic- Crushed garlic 1 small clove which is minced
β’ 2 tablespoons olive oil them
β’ To prepare skin-whitening lemon juice, one lemon yields one cup of juice.
β’ Salt to taste
Instructions:
1. Grill the red bell peppers until they get bluish-black, then remove the skin and seeds from inside.
2. Unify the peppers with chickpeas, tahini, garlic, olive oil, lemon juice and salt to paste form.
3. It is best served with fresh vegetables especially green salad or with Greek pita bread.
9. Papaya: Is Vitamin C Good for Your Digestive System?
Papayas contain vitamin C vitamin A and also enzymes that enable a correct digestion of the foods. The digestion also sees to it that proper nutrient uptake is done and this enhances the immunity of the body.
Papaya Smoothie Bowl
Ingredients:
β’ 1 cup of papaya, in chunks
β’ 1 banana
β’ When pouring the ingredients you have to follow the order so that the first layer to be poured is the 1/2 cup of Greek yogurt.
β’ 1 tablespoon honey
β’ Toppings: yogurt, granola, fresh fruit such as blueberries
Instructions:
1. Puree the papaya and banana, mix it with the Greek yogurt and honey.
2. Transfer to a dish and sprinkle with granola, chia seeds and garnished with fresh fruits of summer.
3. Have this lively and immune boosting breakfast.
10. Sunflower Seeds:
Vitamin E and Selenium are other antioxidants that have been discussed in chronic kidney disease.
There are certain vitamins such as vitamin E and selenium that could be obtained from sunflower seeds that help boost immunity and guard the body from oxidative stress.
Sunflower Seed Pesto
Ingredients:
β’ 30 ml cup fresh basil leaves
β’ 1/4 cup of sunflower seeds
β’ 2 garlic cloves
β’ 1/4 cup grated Parmesan cheese
β’ 1 half a cup olive oil
β’ Salt and pepper at the end to desired taste.
Instructions:
1. In the food processor, mix the basil, sunflower seeds, garlic and, Parmesan cheese.
2. Slowly beat in the olive oil into the mixture until it forms a smooth blend.
3. Taste with salt and pepper.
4. Make it and serve it either on your pasta or as a dip.
Immune-Boosting Meal Plans
Day 1
Breakfast: Berry Yogurt Parfait:
The lunch can be helpful as a snack: Spinach and Mushroom Stir Fry; Almond and Honey Energy Bites; Dinner: Garlic and Herb Roasted Chicken with steamed vegetables
Day 2
Breakfast: Green tea Morning Snack:
Peanut butter and banana sandwich with a glass of green tea Lunch: slices of roasted red pepper, fresh vegetable and roasted red pepper hummus Snack: Citrus salad Dinner: Grilled salmon with lemon and dill
Day 3
Breakfast: Papaya Smoothie Bowl:
Lunch- Whole-grain pasta with Sunflower Seed Pesto Snack- Turmeric and Ginger Tea Dinner- Garlic and Herb Roasted Chicken with steamed vegetables
Conclusion: Natural Methods of Boosting the Immune System
It is possible to significantly increase the bodyβs resistance to disease by including those main fabulous foods in oneβs diet. Starting from the citrus fruits where vitamin C is well-known for boosting immunity to the yogurt with its loads of good bacteria, each of those foods is useful for the immune system.
Of course, do not forget that it would be useful for you to follow a proper diet together with a proper lifestyle if you want your immune system to be strong. These include exercises, amount and quality of sleep and stress and they all will go a long way to help build your body to become immune to infections.
It is recommended that you start including these immunity boosting foods in your meals and be part of the group of people with good and healthy immunity system.
This article is not a source of professional and medical advice and is purely for informative purposes only. It is recommended that every person consults his or her doctor or other health care provider in the case of any doubt concerning a medical condition.
