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15 immunity-boosting foods to keep you healthy this year

immunity boosting foods for better health

The winter months are notoriously hard on our immune systems. The cold, damp weather can make us feel lethargic and sickly. With all those germs floating around, it's no wonder some of us develop a cough, flu, or even pneumonia. However, there are ways to boost your immunity during this cold time of year - and it starts with what you eat!

What is an immune system? Why is it important?

The immune system is a collection of organs and cells that protect the body from germs, viruses and other foreign substances. It’s critical to our health because

  • It attacks invading pathogens by identifying them as foreign cells
  • It produces antibodies (proteins) that can fight off these invaders

A healthy immune system is the body’s defence against illnesses. It protects you from infections and other threats to your health, including allergens (such as pollen that cause hay fever or pet dander that causes asthma).

In fact, our immune systems are so important that they help prevent diseases such as cancerous tumours from developing. This is why vaccinations have been essential in helping us stay safe from deadly diseases like measles and polio!

What are immunity-boosting foods?

Immunity-boosting foods can help you boost your immune system and prevent illness. They also have the potential to fight off infections, including the flu, colds, and stomach bugs.

Immunity-boosting foods contain nutrients that help the immune system

  • Defend against infection by helping it identify harmful substances in its environment
  • remember how to fight off certain diseases, and respond more quickly when encountering them later on

The term "immunity-boosting foods" is a bit of a misnomer, as it suggests that these foods alone will help you stay healthy. In reality, you need to maintain an active lifestyle along with a good diet for these foods to work their magic and boost your immunity.

15 immunity-building foods for winter

If you’re looking for a way to keep your immune system strong during the winter months, here are some foods that can help:

  • Turmeric: Studies indicate that turmeric boosts the production of interferon, an anti-viral substance produced by white blood cells and helps fight off infections. Turmeric also prevents oxidative stress on cells by reducing inflammation from pollutants like cigarette smoke. One teaspoon of turmeric per day is recommended for good results.
  • Coconut oil: The oil of this tropical fruit contains lauric acid (a medium-chain fatty acid), which acts as an antiviral agent by preventing viruses from attaching themselves to cell membranes or other tissues. Coconut oil also increases your metabolism rate, so it may help raise body temperature and improve blood circulation during winter.
  • Eggs: You already know eggs are good sources of protein - but did you know they have anti-inflammatory properties as well? Studies show that eating one egg a day may reduce inflammation within the body while boosting immunity against colds and flu bugs!
  • Ginger: This root is a tasty way to fight off colds, sneezes and coughs. It's also loaded with antioxidants that help you get rid of free radicals (that can cause inflammation in your body by blocking the production of histamine, which is responsible for many symptoms like asthma attacks, migraines and heartburn).
  • Garlic: This powerhouse herb contains allicin - a compound that has been shown to boost immune function in lab studies and clinical trials. Its antiviral, anti-inflammatory, and anti-tumour properties make this herb an essential addition to any diet! Its health benefits are far-reaching.
  • Oily fish: Eat oily fish regularly as it contains high amounts of omega-3 fatty acids, which help boost the production of key proteins needed by the immune system.
  • Berries: Amla, blueberries, strawberries, and blackberries are all excellent prebiotics. Dr Michael Greger recommends 0.5 cup of fresh or frozen berries daily to keep infections at bay.
  • Broccoli and cauliflower are also excellent sources of vitamin C.
  • Carrots have plenty of vitamin A - one medium carrot has about 86% of your daily requirement!
  • Parsley is an antioxidant-rich food that can help boost your immune system if you're feeling under the weather.

Other immunity-boosting foods include

  • Lemons and Limes, Lemon juice
  • Oranges
  • Tomatoes
  • Raw honey
  • Apple cider vinegar

How can you incorporate them into your diet?

The first step to improving your immunity is to eat foods rich in vitamins, minerals and antioxidants. A good place to start is by eating a variety of different types of whole foods every day.

Whole foods are those which contain all their original parts (elements) before they are processed or refined into separate pieces like flour or oil. Whole foods give you more bang for your buck when it comes to nutrient intake. Whole foods contain everything from fibre through phytonutrients such as vitamins A through E, and omega-3 fatty acids to name a few. These nutrients are needed for optimal health while preventing chronic inflammation in the body. The anti-inflammatory properties of whole foods also help lower blood pressure levels, reducing the risk of heart disease.

Try incorporating some type of produce into every meal. This could mean adding fresh fruits & veggies into oatmeal, replacing sugar with honey, etc. Adding some sorta veggie broth soup base during cold winter nights works wonders for our immune system!

Other diet and health tips for winter

  • Eat a balanced diet.
  • Get enough sleep.
  • Exercise regularly. Go out for walks with friends and family.
  • Avoid processed foods, which are often full of refined sugars and salt (which can cause inflammation in the body).
  • Eat more nuts, seeds and beans.
  • Eat more yoghurt and cheese (if you like these foods).
  • Drink plenty of water throughout the day so as not to dehydrate yourself physically or mentally!

In closing

In this article, we have discussed the benefits of eating foods and tips to boost immunity during the winter. We hope you’re feeling more confident in your immunity-boosting food choices.  Changing your diet can be a big commitment, but the rewards are well worth it. You’ll feel better, look and function better and have more energy to get through your day—all while doing some pretty cool things for our planet!

Also, it may be difficult to change your diet entirely at this time of year. Remember that you can still make small changes to boost your immunity and improve overall health. And if nothing else works, remember: hot liquids are always a good idea!

Learn how your organisation can get the best employee health and well-being experience with ekincare`s commitment to quality.

Kowshik Eggoni is the current CEO & Co-Founder at Wholesome Eten. He is an experienced Nutrition Coach with a firm grasp of the importance of Mindfulness and its impact on one's diet.