Eating healthy foods is one of the keys to keeping the body's immune system strong against viruses. While there are no studies that prove certain foods can help fight COVID-19, studies have found that healthy foods can boost and strengthen the immune system. Here are nine foods that can boost the immune system:
1. Red peppers
Red peppers have the richest vitamin C among other fruits and vegetables. According to the US Department of Agriculture, one cup of chopped red bell pepper contains about 211% vitamin C or twice as much as one orange (106%). A 2017 National Institutes of Health (NIH) study found that vitamin C contributes to immune defense by supporting a variety of cell functions, can lower the risk of respiratory infections, and aid in the growth and repair of tissues in the body.
"Daily intake of vitamin C is essential for good health because our bodies don't produce it naturally," says Dr. Seema Sarin, internal medicine doctor at EHE Health.
2. Broccoli
Broccoli is also rich in vitamin C and contains vitamin E and antioxidants that can help fight bacteria and viruses. Half a cup of broccoli contains 43% of the daily value of vitamin C, according to the NIH.
"Broccoli is packed with phytochemicals and antioxidants that support our immune system," says Sarin. "To get the most out of this powerhouse vegetable, eat it raw or only lightly cooked."
3. Beans
Beans contain a lot of protein, as well as essential nutrients made from amino acids that help grow and repair body tissues. According to the Academy of Nutrition and Dietetics, chickpeas are great at synthesizing and maintaining enzymes to keep the system functioning properly.
"Beans are also packed with zinc, which helps the immune system control and regulate the body's immune response," says Emily Wunder, nutritionist and founder of the nutritious recipe website Healthyier Taste.
4. Strawberries
Furthermore, Wunder said half a cup of strawberries can meet 50% of the human need for vitamin C per day. Wunder recommends adding chopped strawberries to yogurt, oatmeal or consumed with whole grain bread and peanut butter. "Of course, they go well with smoothies too," she says.
"Vitamin C is great for strengthening your immune system," he says, adding that strawberries can help protect cells from damage from pollution and free radicals in the environment.
5. Garlic
In the 2001 Advances in Therapy study showed that consuming two to three cloves of garlic per day can help ward off and reverse colds.
"Garlic is not only rich in taste, but also contains health benefits such as lowering blood pressure and reducing the risk of heart disease," said Sarin. "Garlic's immune-boosting ability comes from its high concentration of sulfur-containing compounds, which can help fight some infections. "
6. Mushrooms
A 2018 review of mushrooms as a source of vitamin D found that the "sunshine vitamin" can help increase calcium absorption, which is good for bone health and may also protect against some cancers and respiratory diseases.
"Although sun exposure is the best source of vitamin D, it can also be provided by some foods, including mushrooms," says Wunder, recommending roasting mushrooms at 350 degrees Fahrenheit, using one to two tablespoons of oil, chopped garlic and a pinch of salt and pepper. pepper.
7. Spinach
"Spinach is rich in vitamin C and full of antioxidants that help protect our immune cells from environmental damage," says Sarin, "Plus, it has beta carotene, a major dietary source of vitamin A, an important component of immune function."
Like broccoli, the best way to consume spinach is to eat it raw or slightly cooked. To incorporate more spinach into your diet, Sarin suggests mixing it in a smoothie, or as a side dish to stir-fry with garlic.
8. Yogurt
"Yogurt is a great source of probiotics, which are good bacteria that can help promote a healthy gut and immune system," says Sarin.
Recent studies have also found probiotics to be effective against the common cold and respiratory infections such as influenza. Sarin recommends choosing plain yogurt, over flavored ones and topping it with fruit and honey. "Or, you can add it to your favorite smoothie," she says, adding those on a dairy-free diet can still benefit from the almond milk and coconut milk yogurt options.
9. Sunflower seeds
"Sunflower seeds are high in vitamin E, which acts as an antioxidant and helps boost the immune system," says Wunder.
According to the NIH, just one ounce of roasted sunflower seeds can provide you with 49% of the daily value of vitamin E. Sunflower seeds can be roasted at 300 degrees Fahrenheit until lightly browned. Then add the seeds to a salad or toss with roasted vegetables. These seeds can also be used as a substitute for pine nuts for pesto sauce.
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