The food you eat plays an important role in determining your overall health and immunity. Zareen Siddique is a diet coach. She recommends eating foods rich in beta-carotene, ascorbic acid, and other essential vitamins and antioxidants to improve your body’s resilience to infections. Immunity springs from your intestines. Gut bacteria are involved in the production of T cells that fight infections in our body. Therefore, foods that improve bowel function are key to overall immunity.
1. Probiotics such as yogurt (tofu) and fermented foods such as kimchi fermented cabbage and vegetables activate intestinal bacteria that are important for nutrient absorption in the body.
2. Curcuma longa, garlic, ginger-Curcuma longa contains a compound called curcumin that boosts immune function when taken with black pepper. Garlic and ginger have powerful anti-inflammatory and anti-viral properties that enhance the body’s immunity and the function of gut bacteria.
3. Pomegranate contains ellagitannin, which helps the intestines grow healthy bacteria. This bacterium helps improve your immune system. High levels of Vitamin C, Vitamin K, and Potassium add immunity-boosting properties.
4. Spirulina is a blue-green algae, available in powder or tablet form. Rich in amino acids, antioxidants and vitamins. Spirulina contains bioactive proteins that have the ability to stimulate the intestinal immune system.
5. Moringa is rich in protein, calcium, potassium, iron, chromium, magnesium, selenium and zinc and contains high levels of antioxidants. Moringa is an excellent source of vitamins B1, B2 and B3. The leaves contain all the essential amino acids, zinc, vitamin C, and other antioxidants that help boost the immune system. It’s great to drink tea made by boiling moringa flowers and leaves. Other daily superfoods, including zinc, are essential minerals involved in the production of immune cells. Even slightly lower zinc levels can reduce immunity. Foods rich in zinc include baked beans, cashews, raisins, chick beans, blueberries, chicken breast, cheese, black meat, and eggs.
Omega 3 fatty acids are essential fatty acids that reduce inflammation
Foods rich in omega 3 are oily fish, flaxseed, walnuts and chia seeds.
Magnesium helps excrete antibodies by synthesizing antibodies and binding infectious microorganisms to lymphocytes. Magnesium, which is also noteworthy for asthma and dyspnea, relaxes bronchial smooth muscle and improves lung function. Foods rich in magnesium are pumpkin seeds, almonds, boiled spinach, roasted peanuts, quinoa, bananas and avocados.
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