Immune system boosters
If you’re looking for ways to prevent colds, the flu, and other viral infections, your first step should be a visit to your local grocery store. Plan your meals to include these powerful immune system boosters.
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Super Foods That Boost the Immune System:
1. ACEROLA:
Malpighia emarginata, llamada comúnmente acerola, cerecita, manzanita o semeruco es la tercera fruta comestible con más concentración de ácido ascórbico que se conoce, solo por detrás del fruto del terminalia ferdinandiana y del camu-camu. La acerola puede contener entre 16.000 y 172.000 partes por millón de vitamina C, esto es, de 1 a 2 gramos por cada 100 gramos de producto.
2. CAMU CAMU:
Camu camu (Myrciaria dubia) is rich in vitamin C ( 1 ). Vitamin C plays many important roles in your body. ... Eating foods rich in antioxidants like vitamin C can help prevent oxidative stress and combat free radical damage. Camu camu is estimated to contain up to 3 grams of vitamin C per 3.5 ounces (100 grams) of fruit ( 5 , 6 ).
3. CITRUS FRUITS:
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to
any meal.
Popular citrus fruits include: grapefruit, oranges, clementines, tangerines, lemons, limes ... Because your body doesn’t produce or store it, you need daily vitamin C for continued health.
4. RED BELL PEPPER:
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re 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.
5. GARLIC:
Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
6. 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. Ginger may help with nausea as well.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.
7. TURMERIC:
his bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral.
8. BROCCOLI:
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
9. SPINACH:
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti-nutrient.
10. ALMONDS:
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
11. SUNFLOWER SEEDS:
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Sunflower seeds are also incredibly high in selenium and it has a great potential to combat viral infections such as swine flu (H1N1).
12. PAPAYA:
Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
13. KIWIS:
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
14. SPIRULINA Y CHLORELLA:
Both are natural sources of blue-green algae, which is naturally loaded with a number of vitamins and other nutrients. Spirulina increases production of antibodies, infection-fighting proteins, and other cells that improve immunity and help ward off infection and chronic illnesses, such as cancer.
Chlorella removed mercury from the bowels, blood and cells. Chlorella has been shown to strengthen your immune system in a number of ways - from boosting your immune cell numbers to increasing production of powerful immune chemicals like interferon.
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