Best diets for boosting immunity

Hi Guys, Yossif here. With how crazy things are in the world lately, we need to stay on top of our game when it comes to our immune system! Here’s a guest post with the Best diets for boosting immunity to help you.

What are the best diets for boosting immunity?

The immune system is a complex network in our body working tirelessly to provide its protection.

It encompasses many biological structures and processes, and just like any other system, it needs fuel to function properly. To ensure that your body works at its full capacity, boosting immunity is one of the priorities. Growing concerns that came with the coronavirus outbreak have us all thinking how to improve our health. A vital part of your efforts should lie in maintaining a healthy lifestyle. And at its heart is adequate nutrition.

A healthy lifestyle helps immunity-boosting diets

It is not enough to eat healthy to remain healthy. Just as our immune system is complex, so are the factors that influence it and challenge it daily. The best we can do is to stick to healthy habits and do as much as we can to assist our inner protectors. Hence, make sure you:

• Don’t smoke.
• Get enough sleep.
• Manage a healthy weight.
• Try to avoid drinking alcohol.
• Evade stress as much as possible.
• Eat fruits- and vegetable-rich diet
• Exercise moderately and regularly.
• Prevent infection with reasonable hygienic measures.

But fruits and vegetables are not the only foods boosting immunity. Yogurt and super-food kefir, as well as green tea, oily fish and shellfish, mushrooms, and poultry each contribute to nutrition that boosts your immunity.

Part good nutrition, part adequate exercise

To eat right is a good start, but it takes much more than a proper diet to boosts the immune system. Along with adequate nutrition, cardio can do wonders for you so, don’t hesitate to allocate some time every day and exercise. Moderate and regular exercise improves circulation allowing the beneficial substances to do their job freely and efficiently. Also, it is vital to avoid overexertion as it may not only cause injuries but also undo all positive accomplishments.

Foods that are boosting immunity

You need to understand your immune system to help it fight the diseases. As a system, it consists of different entities and as such, it requires variety and balance. So, there is no single type of food or an elixir that will make you super-healthy. Rather, you should focus on including different foodstuffs within your daily diet and take care of daily intake. Too much of one substance and too little of others will not make expected improvements. 

Diet rich in Vitamin C

As our bodies can’t produce or store Vitamin C, it is important to maintain regular daily intake. Sadly, we only remember to increase the intake once we already get ill. The food rich in the vitamin we find synonymous to immunity are:

• Guava. The current daily value (% DV) for vitamin C is 90 mg and 100 g of guava will provide you with 228 mg or 254% DV. 
• Red bell pepper. It comes as a surprise because it is not sour, but red bell pepper contains twice as much Vitamin C as the same amount of citrus fruit.
• Kiwifruit. Just like bell peppers, 100 g of kiwi holds your daily dose of vitamin C.
• Citrus fruit. Still the equivalent for Vitamin C boosters, citrus fruit is its most commonly used source. Oranges, grapefruit, and lemons will provide you with a 59% daily value per 100 g

Also, vitamin C helps reduce oxidative stress to the body, being a powerful antioxidant. 

Boosting immunity with other vitamins

Vitamin A, D, E, and certain B vitamins play a significant role in the preservation of a strong immune system. Diets for boosting immunity, thus, should include:

• Vitamin A. It is found in liver, sweet potatoes, carrots, milk, and egg yolks.
• Vitamin B3 (niacin), B6 (pyridoxine), B12 (cobalamin). Whole grains like brown rice, barley, millet; meat, eggs, milk, cheese, legumes, broccoli, spinach, citrus fruits, avocados, bananas contain a complex of vitamins B. 
• Vitamin D. It is present in fatty fish like salmon, herring and sardines, cod liver oil, canned tuna, mushrooms, and fortified foods. 
• Vitamin E. Spinach and broccoli; certain vegetable oils like wheat germ oil, sunflower, safflower, corn, and soybean oils; avocados, almonds, peanuts, and hazelnuts; sunflower seeds, and whole grains are good sources.

Mighty trace minerals

As we wait for the containment of the coronavirus outbreak and the end of the crisis, we can do a lot to improve our health in this temporary isolation. Aside from following the WHO advice for the public, we should focus on diets that are boosting our immunity and include trace minerals and antioxidants. Top three elements needed for the proper functioning of the immune system are:

• Zinc. Found in shellfish, legumes like chickpeas, lentils, and beans, and dried pumpkin seeds.
• Copper. Present in liver and organ meats, shiitake, nuts, seafood, and leafy greens.
• Selenium. Some of the best sources are Brazil nuts, yellowfin tuna, dairy, and poultry.

Best diets for boosting immunity: Foods that contain antioxidants!

Antioxidants are substances that prevent oxidation, a chemical process that goes hand-in-hand with aging. Also, antioxidants neutralize free radicals and prevent the development of many diseases. Foods rich in antioxidants are a much better choice than supplements. While you may not be familiar with the names of the substances that have antioxidating properties, you have certainly enjoyed the following food

• Allium sulfur compounds. Found in garlic, leeks, and onions.
• Flavonoids. Found in green tea, red wine, citrus fruits, and apples.
• Anthocyanins. Obtained from berries, eggplant, and grapes.
• Beta-carotene. Present in carrots, spinach, and parsley, pumpkin, mangoes, and apricots.
• Lycopene. Tomatoes, pink grapefruit, and watermelon are good sources.
• Isoflavonoids. Found in soybeans, chickpeas, fava beans, pistachios, and peanuts.

What would we do without probiotics?

Probiotics are usually useful bacteria that may improve digestive health and provide all sorts of powerful health benefits. As efficient absorption of substances is key to good health, probiotics play a vital role in boosting immunity. The best sources of probiotics are yogurt, kefir, sauerkraut (fermented shredded cabbage), miso, kombucha, and pickles. Gouda, cheddar, mozzarella, and cottage cheese are a good source of useful bacteria as they manage to survive the aging process in these types of cheese. Hopefully this helped to clear up what are the Best diets for boosting immunity.

Everyone stay safe out there!

-Yossif

Last updated by Yossif on April 2, 2020.