6 Foods That Boost and Improve Your Immune System

​Winter is coming (as every true Game of Thrones fan must know), and it’s bringing with it something darker and far scarier than the white walkers: colds and humanity’s common enemy, the flu! So, not only to battle those viruses but also to prevent them from ruining your life, here are some superpowered foods that can boost your immunity and turn you into a decent human being (compared to a ball of snot who’s sneezing and coughing everywhere).

Just imagine with me if you could boost your health by eating more of a few, selected aliments. Wouldn’t that be great? Well, as it happens, it is possible! So here are 6 immunity-boosting foods that will help you stay healthy and in shape!

​1. Garlic

6 Foods That Boost and Improve Your Immune System

Yes yes, we know already, garlic is not really the nicest smelling food, which makes it pretty difficult for some people to eat it. And that’s a shame, because garlic is one of the best foods for us, being full of antibiotic properties. Since garlic also contains the ingredient allicin, it’s really good for fighting bacteria and infections such as the cold and the flu.

Not only that, but it also has been proven that garlic contains antiviral properties, which help fight not only viral but also bacterial infections.

How to use garlic to help boost your immune system? Easy: just eat two to three cloves a day and add crushed garlic as a spice to your daily cooking. Sure, it might smell weird, but you can always get rid of the smell this way.

2. Ginger

Another powerful food starting with the letter G, ginger is loaded with antimicrobial properties, which helps stop the growth of various types of bacteria, such as Salmonella or E.coli. But not only that; studies have also shown that fresh ginger could be of help with respiratory infections caused by the Human Respiratory Syncytial Virus.

So, how to add ginger to your daily intake? Easy: just sprinkle some fresh or dried ginger on your food daily, suck on ginger candy, or sip on ginger tea, which can be found everywhere. This is an easy and delicious way to boost your immunity.

3. Lemon and other citrus fruits

Lemon and other citrus fruits such as oranges, grapefruits, or tangerines are famous for being loaded with Vitamin C, which is known for boosting our immunity. In the nutrition world, Vitamin C is akin to a miraculous, nearly magical potion: not only does it help keep your skin young, it also has antibacterial and anti-inflammatory properties, which makes it very useful when it comes to battling infections and sickness.

If you can’t find citrus fruits around you, then know that other foods can help instead, since they’re full of Vitamin C as well. Some of those are berries, bell peppers, spinach, and even broccoli. And in case you’re too lazy to cook, then Vitamin C supplements are a good idea, though it would be better to eat fruits and vegetables instead, since you can benefit from other components in them besides Vitamin C.

4. Yogurt

It doesn’t sound like much, but yogurt is actually one of the healthiest food out there, due to the high proportion of probiotics or what we also call “live active cultures” in it. Though called bacteria, probiotics are actually important and help keep our bodies, especially our intestines, healthy.

You can take probiotics as supplements, but you can also find them in yogurt. So, to keep your guts sickness-free, make sure to eat a daily dose of yogurt! Knowing that the optimal dose is supposed to be two 6-ounce servings of yogurt a day, it sounds like a cheap way to keep your intestinal tract healthy.

5. Spinach

I think we all remember the cartoon character Popeye, who would eat spinach and instantly turn into a stronger, fitter man. Well, as it happens, cartoons are not so far from reality.

Not only is this dark leafy green rich in Vitamin C (as we have already stated before), it is also loaded with other great nutrients such as beta-carotene and antioxidants, which both help fight infections and boost our immune systems. Just like broccoli, it is better to eat spinach without cooking it too much, so it keeps all its nutrients. The best way would be to lightly steam it or stir fry it (but as we said, don’t cook it too much).

6. Green tea

Finally, it’s impossible to write an article about immunity boosting foods without mentioning green tea, which has long been known to be one of the healthiest drinks ever. Full of antioxidants, just like black tea, drinking green tea all through the day is an easy way to stay healthy without making too much efforts (and let’s be real, sometimes, our laziness gets the best of us, so this is the best solution for lazy people).

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