One of the best ways to stay healthy is by eating foods to boost your immune system. When you eat healthy foods that are rich in antioxidants like vegetables, whole grains, protein and fruits, you will maintain a good immune system. This way, you will ward off sickness and infections.
The daily hustle and bustle in Lagos, Nigeria can make you lose sight of the kind of foods you should be eating to boost your immune system. You may be too busy to pay attention to what you are eating or you can’t afford to stock your fridge with these super foods your body needs but know that health is wealth.
Health is wealth and what you invest in your body today, you will reap tomorrow. You don’t have to play with your immune system or allow sickness knock you down before you take your nutrition seriously.
Below are 10 immune system booster foods your body needs to stay healthy:
1. Kale
Kale is a super food. It contains high antioxidant that strengthens your immune system and protects your body from diseases like Alzheimer’s. You can add raw kale to your salad or blend it together with apple, avocado, and ginger to make a green smoothie. I blend it with spinach, celery, pineapple and apple most times. I drink the smoothie for dinner.
2. Mushrooms
Mushrooms is a potent weapon in warding off colds, flu, and other infections. They have antiviral, antibacterial, and anti tumor effects. No wonder most Nigerian fitness instructors add mushrooms to the foods all the time.
3. Garlic
You can easily get garlic anywhere you are in Lagos. Garlic not only gives your meal some extra flavor, it is also one of the best Super foods to boost your immune system. Garlic contains antioxidants which strengthen your body’s natural defenses. You may not like the bad breath it gives after eating it but you may have to put up with it for your health’s sake.
4. Chia Seeds
Chia seeds may be expensive in Nigeria but you should know that they are rich in omega-3 fatty acids. When soaked in liquid, chia seeds can expand to 10 times their original size within minutes, which is why they are used to make healthy puddings. They are often consumed with Greek Yogurt but they also taste great sprinkled over salad.
5. Ginger
Ginger is my favourite spice. I love how spicy ginger is. I don’t get tired of drinking ginger tea. It makes me feel good. This spicy, aromatic root is used to add spunk to drinks, teas, soups and stews. It is also a real super food. Ginger reduces inflammation, relieves pain and reduces nausea.
6. Fish
Fatty fish is my favourite fish because it contains Omega 3 fatty acids. Omega 3 fatty acids and other healthy fats help increase the activity of white blood cells. Omega 3s also play an important role in the production of compounds that regulate immunity in the body. It helps protect the body from damage from over reacting to infections.
7. Bright colored vegetables
Carotenoids are present in bright yellow, orange, and red fruits and vegetables. They can also be found in fruits and veggies that are mostly green. It is important to get a variety of fruits and vegetables of different colors because various types of carotenoids work together to strengthen the body’s immune system.
8. Blueberries
Blueberries is another superfood that promotes overall immune system health. They are loaded with vitamin C and potassium as well as other important vitamins. These purplish berries are anti-inflammatory vitamin bombs that protect against disease. The flavonoids they contain give them their color. You can snack on them or add them to your oat meals and yogurt.
9. Broccoli
Broccoli contains vitamins and minerals. It is packed with vitamins A, C, and E, as well as antioxidants and fiber. Broccoli is one of the healthiest vegetables you can consume. If you want to reap all its benefits, cook it as little as possible — or better yet, not at all. According to research, steaming vegetables is the best way to enjoy all their nutrients.
10. Chicken and Turkey
Chicken and turkey, is high in vitamin B-6. Vitamin B-6 is vital for the formation of new and healthy red blood cells. Enjoying chicken broth is helpful for gut healing and immunity because they contain gelatin and other nutrients. I love turkey and I don’t hesitate to enjoy my turkey peppersoup whenever the weather is cold.
Conclusion
Eating different classes of food is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off sickness and infections, even if you eat it constantly. You have to combine them to get all the vitamins and nutrients your body needs to function well.
Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Too much of everything is bad. Eat food in moderation and make sure to consume foods that will boost your immune system.
