If you’re working out at The Worx in Alexandria, VA, hoping to improve your health, remember, what you eat also plays a role in your resistance to disease. There are foods for a healthy immune system that also act as building blocks for cells and maintain hormones and other functions throughout the body. The right food in your diet won’t guarantee you won’t get sick, but it will help reduce the potential of it happening. Some foods help fight off colds, others beat bacterial infections and some can help prevent cancer.
Eat foods high in vitamin C.
Vitamin C has long been known to be beneficial for fighting colds. Most people realize citrus fruits, like grapefruit, oranges and lemons are high in vitamin C, but they may not realize sweet red peppers, cantaloupe and broccoli. Consider adding mini sweet peppers and broccoli to your veggie tray to boost your immune system.
Don’t forget the zinc and vitamin D.
Zinc and vitamin D became very popular supplements during Covid-19. Everyone was taking them to boost their immune system. You can get zinc by eating crab, lobster, red meat, pork, oysters, dairy, nuts, beans and whole grains. Vitamin D is a little harder to get from food, but easy to get by safe sunning and sunning a little each day without sun block. Salmon, herring and sardines contain it, so do fortified products. Studies showed that 80% of covid patients were vitamin D deficient.
Herbs and spices can add nutrients to boost your immune system without adding calories.
A bit of garlic in your food or a dash of sage or oregano may improve your health. All three are known antibacterial herbs. Others that are also immune boosters include ginger, peppermint rosemary and thyme. Not only does garlic help boost your immune system, it helps lower blood pressure. Rosemary helps fight infections with its anti-fungal and antibacterial properties. Add more spices to every dish and you could be improving your health at the same time.
- Get your greens for a healthy boost. Green leafy veggies like kale and spinach have many different nutrients that boost the immune system. Both are high in antioxidants, which includes vitamin C, beta carotene and flavonoids.
- Berries are delicious, plus they boost your immune system. Elderberries, one of the less known berries, have antibacterial, antimicrobial and anti-fungal properties. Researchers note they actually help fight off the flu.
- Get healthy fat, fiber and vitamin E when you grab a handful of nuts, such as walnuts or almonds. Fiber has a beneficial effect on your immune system, since it feeds beneficial bacteria.
- Foods that are fermented are considered probiotics, because they contain beneficial bacteria. Foods that contain soluble fiber are prebiotics, because it feeds the body’s microbes. Beneficial bacteria boosts your immune system, so consume probiotic foods, then follow up with foods that have soluble fiber.
For more information, contact us today at Team Worx Fitness