As lots of of us are confined to our homes, we’re all trying to find ways to keep our bodies and minds strong and healthy. While handwashing, good hygiene, and exercise can go a long way in minimizing our risk of getting sick, what about our diet? research has shown that a healthy diet and lifestyle routines can help improve the body’s natural defenses Camiseta Olympique Lyonnais and immune system.

“A healthy diet contributes to a healthy immune system because it helps balance immune activation,” says Dr. John Wherry, PhD, director of the Institute of Immunology at the university of Pennsylvania. “A healthy diet has low amounts of animal products including red meat, processed meats, and low amounts of processed foods in general.” It does include lots of fruits, vegetables, healthy fats, and fiber.

Here are five foods that are known for their immune-boosting potential:

Citrus fruits. lots of people turn to vitamin C at the first signs of a cold coming on. This is because vitamin C helps the immune system work properly. and some studies show it might help to ease symptoms and minimize the duration of the common cold.  To improve your vitamin C intake, you can turn to citrus fruits such as oranges and grapefruit, along with other vitamin C-rich foods like red peppers, kiwi, and strawberries.

Cruciferous Vegetables. Veggies like broccoli and Brussels sprouts are known as nutritional powerhouses. They fill your plate with vitamins, minerals, fiber, and antioxidants. A lesser known fact is that much like citrus fruits, they are loaded with vitamin C. 

Garlic. The widely popular ingredient consists of compounds that may help the immune system fight germs. How? Fresh, whole garlic consists of a compound called alliin. When garlic is crushed or chewed, alliin turns into allicin, a molecule that has antibacterial and antiviral properties. 

Researchers of one large 12-week study found that a daily garlic supplement minimized the number of cold symptoms by 63% in its active group compared to its placebo group. You can get the same benefits from eating onion,  leeks, and shallots which are also part of the same allium family. These veggies also deliver prebiotic fiber, which makes sure a delighted gut—something that is essential for a healthy immune system.

Ginger. also known as a “superfood” and one of the healthiest spices on earth, ginger’s special flavor comes from its natural oils, the most crucial being gingerol. Gingerol is the bioactive substance in ginger that is responsible for much of its medical properties, including antimicrobial and respiratory protective, as well as its anti-inflammatory and antioxidant effects.

Almonds. one of the world’s a lot of popular tree nuts has shown pledge in improving immunity. Almonds are packed with antioxidants, in particular vitamin E, which has immune-boosting abilities and can help fight off invading bacteria and viruses. They also consist of fiber, plant protein, and some iron, which are essential for the immune system.

Variety is also crucial to having proper nutrition. eating just one of these foods regularly Camiseta Selección de fútbol de Senegal won’t fight off the flu. You’ll need to switch it up and have a colorful plate. “This idea promotes getting enough diversity of fiber and different nutrients,” says Wherry. “Especially if one is sticking to a diet of minimal animal products, you’ll want to include some fish, fruits, vegetables, whole grains, and healthy fats.”

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You must not use this information to diagnose or treat a health problem or condition. always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Kelsey Maloney

A new jersey native, Kelsey Maloney is an associate Editor at Fitbit currently living out her California dream in San Francisco. After receiving her Bachelor of Art’s degree in Journalism, she backpacked for a year to several countries around the world, including to Camiseta Sanfrecce Hiroshima her favorite city – Cape Town, South Africa. She then made the leap to the West coast to pursue her writing and editing career, formerly at Sunset Magazine. Kelsey is a travel and hot yoga enthusiast with an adoration for live music, the great outdoors, Annie’s mac and cheese, and a Hazy IPA.