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When the body senses foreign substances called ANTIGENS, the immune system works to recognize the ANTIGENS and get rid of them. A weak immune system exposes the body to viruses, bacteria, or fungi, all of this can lead to serious infections which can result in fatal health complications.
Much of society’s renewed interest in immunity is a direct result of the COVID-19 pandemic. But what can you do to actively support your immune system? “No single food is going to prevent you from getting sick, but focusing on an overall nutrient-rich dietary pattern and healthier lifestyle behaviors. No supplement will cure or prevent disease. Although many people fall into the trap of believing that an endless supply of supplements is the gateway to an undefiled immune system, almost every dietitian will tell you that you should first try boosting your immunity with solid wholesome foods and healthy teas.
If you are looking to boost your immune system plan your meals to include these 5 powerful immune system boosters.
Immunity-boosting foods to eat

GINGER

Ginger promotes a healthy immune system and is antiviral, antibacterial, and antiparasitic. Ginger is the ultimate antispasmodic and helps us be less reactive. Ginger’s antispasmodic properties come from its more than 60 trace minerals, well over 30 amino acids, and more than 500 enzymes and coenzymes all working together to calm reactivity. Ginger is very helpful for stress assistance, DNA reconstruction, enhancement of your body’s production of B12, and much more.
Many people use ginger as a home remedy for nausea, stomach pain, flu, and other health issues. Ginger is an amazing relaxant for the throat area and also helps relieve tension headaches and flush excess lactic acid from muscle tissues into the bloodstream and out of the body.
If you are wondering how to include ginger in your diet, you can enjoy ginger in a warm cup of tea to help you calm down your upset stomach and also relax any other areas of tension. You can also consume it in the form of ginger shots, grate it on your salads, or cooked into your favorite food.

RED BELL PEPPERS

Red bell peppers are rich in Vitamin C which is a powerful antioxidant that fights cell damage, boosts immune system response to microbes, and has an anti-inflammatory effect. These are also rich sources of beta-carotene, which boosts your immune system.
Red bell peppers have many health benefits. These include improved eye health and reduced risk of anemia. They can also aid in weight loss and reduce the risk of cancer. Red bell peppers are an excellent addition to a healthy food diet.

One cup of chopped red bell pepper contains 9 grams of carbs, 3 of which are fiber. It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking in very low-carb food.Now we can try to fit it into our eating daily food routine. I will give you a few ideas for breakfast, lunch, and dinner.
For breakfast, red bell peppers can be chopped and tossed into your omelet, scrambled eggs, or even an egg bake. For lunch, red bell peppers can be added to a healthy salad with a few extra immune-boosting foods in there served with some cooked chicken breast. Dinner can be stir-fried rice served with BBQ fish grilled alongside some chopped red bell peppers.

YOGURT

Yogurt is also a top source of many vitamins and minerals that support immune function, including riboflavin, zinc, selenium, and magnesium. Specifically, selenium and magnesium play a vital role in producing immune cells and can help protect the cells against damage.
They can be a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases and infections.
Yogurt has long been boasted as healthy food, dessert, and snack option. Greek yogurt has been said to be rich in protein and other nutrients needed for almost all chemical reactions in the body, healthy immune function, and all. Try to get plain yogurts it’s better. You can sweeten plain yogurt yourself with healthy fruits and a mizzle of honey instead.

POULTRY

The high protein in chicken and turkey provides you with amino acids, which are used by your body to build antibodies to fight infections thereby boosting your immune system. Asides from protein, chicken is also a good source of other nutrients, like Retinol, Vitamin B3, Vitamin B9, Zinc, and more.
Chicken meat is rich in vitamin B6, which helps strengthen immune defenses. It is also an important link in biochemical immunity chains, and essential for the formation of new red and white blood cells.
When cooking food the stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. The Broth provides relief from the symptoms of cold and flu by clearing the nasal passage.

LEAFY GREEN VEGETABLES

Leafy greens are very good sources of fiber, folate, iron, calcium, and vitamin C. They have recently been shown to play a vital role in balancing the immune system by providing important chemical symbols that encourage immune cells. Vegetables such as spinach, lettuce, broccoli, and more provide loads of health benefits. Leafy green vegetables are a great part of a healthy diet.
They are packed with vitamins, minerals, and fiber but low in calories. Eating a diet of leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, and high blood pressure and are also powerful immune boosters.
You can add leafy green vegetables into your daily food diet by eating them raw in a salad and adding them to your soup during the last few minutes of cooking, they can be blended into smoothies, stuffed into a sandwich, and also scramble into an omelet.

However, eating a well-rounded diet that includes the foods discussed above can help you stay healthy. Just remember not to consume too much of these foods – for example, it is likely to have too much vitamin C.
Food alone can’t boost your immune system. You can also aid your body’s immune system by supporting your body through an overall healthy lifestyle that involves plenty of sleep, physical activity, and managing stress, paired with balanced nutrition.

Thanks for Reading

Oyinlola Oredipe

https://foodieshubs.food.blog/2022/09/280/some-nigerian-soups-to-try-out-recepies/

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