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In an effort to empower the public through personal health education, Ubunye Healthcare Solutions brings you the sequel on how to naturally boost your immune health. In the first part: Immune System 101 we covered the basics around immune health. In this second part, we will cover super foods to help improve immune function. These dietary tips are not intended to replace any prescribed medical treatments, they serve as healthy natural ways to supplement through your diet. Read our article and subscribe to our feed to move one step closer to longevity with updates on when more informative articles are released.
It is common knowledge that our best defence tactic to help us fight viruses and bacteria, is a healthy diet. Here are a few suggestions of food types to add into your diet to improve your health:
Citrus fruits
Many people turn to vitamin C after they have caught a cold, or if they think that they are on the verge of catching a cold. This is because citrus helps to build your immune system. Vitamin C is thought to increase the production of white blood cells and improve the health of tissues, which are key to fighting infections. Almost all citrus fruits are high in vitamin C, with such a variety to choose from, it is easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
- grapefruit
- oranges
- tangerines
- lemons
- limes
Because your body does not produce or store vitamin C, you need to actively ensure that you get your daily dosage for continued health. The recommended daily amount for most adults is:
- 75 mg for women
- 90 mg for men
Kiwi
Kiwis are naturally full of multiple essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwis’ other nutrients assist with general body functions.
Red bell peppers
Red bell peppers contain almost 3 times more vitamin C (127 mg) than most other fruit per gram. They are also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
Broccoli
Broccoli is loaded with vitamins and minerals. Packed with vitamins A, C, and E, as well as fibre and many other antioxidants, broccoli is one of the healthiest vegetables you can consider adding to your plate.
Garlic
Early civilizations recognised garlic’s value in fighting infections. Garlic may also contribute to slowing down atherosclerosis, hardening of the arteries, and some evidence suggests that it can assist in lowering blood pressure – this should however not replace any prescribed medications for hypertension. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses.
Spinach
Spinach is not only rich in vitamin C, it is also packed with numerous antioxidants and beta carotene, both of which may increase the infection-fighting ability of our immune systems.
Almonds
Almonds contain a high amount of vitamin E. This powerful antioxidant is key to a healthy immune system. It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are fully packed with vitamin E and contain healthy fats. Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides close to 100 percent of the recommended daily amount.
Turmeric
This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin can help decrease exercise-induced muscle damage and is an immune booster and an antiviral spice.
Green tea
Green tea is packed with flavonoids, a type of antioxidant. Green tea contains epigallocatechin gallate (EGCG), a powerful antioxidant, which has shown to enhance immune function. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells, an essential part of your defence system.
Liquorice
Liquorice contains many beneficial substances, including glycyrrhizin, which may help protect against viral infections. It contains B vitamins, including B12 and B6 – which are all important for a healthy immune response. Many adults are deficient in these B vitamins, which may negatively affect immune health.
The recent change to a more westernised diet has resulted in a large increase in the global burden of lifestyle related diseases such as type 2 diabetes, hypertension and other cardiovascular diseases. It is common knowledge that a healthy balanced diet is an essential part to improving your overall health, although knowing where to start may be less obvious. The key to a sustainable change lies in taking progressive steps in order to integrate healthy eating into your lifestyle instead of radical “dieting”. We at Ubunye Healthcare Solutions hope that you have learned at least one tip that you can start to integrate into your routine to start your journey to improving your general and immune health through the foods that you consume.
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Written by: Amir Laufert
Bsc (Hons) Nutritional Science