The 14 Foods to Strengthen Immune System

The 14 Foods to Strengthen Immune System. Body immune is a system made automatically by the body’s special organs, cells, and body chemistry to fight against infections caused by viruses or bacteria. To strengthen the body’s immunity, apart from exercising regularly, and enough rest, food is also needed to strengthen your body’s immune system to ward off viral diseases.

Indeed, WHO and the Indonesian government have appealed to the public to always wear masks, maintain distance, wash hands regularly, and maintain cleanliness to maintain body immunity during the last of covid pandemic. However, this must always be done as a minimum requirement when traveling and it’s advisable to keep of maintain immunity through nutritious food intake.

Consume Some of These 14 Foods while Traveling to Strengthen your Immune

Then to strengthen the body’s immunity, what foods are recommended for us? As reported by Kompas, here are some foods to strengthen your immune system.

1. CITRUS

The high content of vitamin C in citrus will increase the production of white blood cells in the body that fight against viral infections. Like when we have a cold, vitamin C in oranges is needed to help build the body’s immune system.

Varieties included in citrus are: apples, grapes, tangerines, limes, and lemon. The daily recommendation for vitamin C needed for adults is 75 mg for women and 90 mg for men. If you are taking of vitamin C supplement it was recommended not to exceed 2,000 mg a day.

2. CHILI

Chili peppers contain vitamin C three times higher than citrus fruits. It’s also contains beta-carotene which converted in the body through chili into vitamin A. Besides boosting the body’s immunity, the beta-carotine is also beneficial for eyes and skin health.

3. BROCCOLI

Broccoli is rich in vitamins A, C, and E and antioxidant minerals. It is best not to cook broccoli for too long so that the vitamin and nutrient content remains high. Broccoli is one of the healthiest vegetables on your menu to ward off viruses.

4. GARLIC

Garlic is useful for adding aroma to cooking and boosting the immune system. In addition, garlic is very important for maintaining blood pressure because of its ability to slow down hard of the arteries. Meanwhile, the high concentration of sulfur-containing compounds in garlic such as allicin will boost the immune system.

5. GINGER

Ginger can help reduce inflammation, sore throats, and inflammatory diseases. Ginger also reduces chronic pain, the nausea, and even has cholesterol-lowering proper. It has a slightly spicy taste and is often used as a dessert drink to beat the cold weather.

6. SPINACH

Spinach is rich in vitamin C which contains many antioxidants and beta-carotene. Antioxidants and beta-carotene increase the body’s ability to fight infections and boost the immune system. To maintain its nutrients, spinach should not be cooked for too long so that the vitamin is more easily absorbed and other nutrients can be released from the anti-nutrient oxalic acid.

7. TURMERIC

Turmeric is often used in curry and has long been used as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis. Research also shows that turmeric contains curcumin, which gives turmeric its distinctive yellow color, as an immune booster and antiviral agent.

Read also : How to Reduce the Pressure of Work and Life During Uncertain Times ?

8. GREEN TEA

Both green and black teas contain flavonoids, which are a type of antioxidant. However, green tea is superior in its levels of EGCG (epigallocatechin gallate), another powerful antioxidant. Studies have shown that EGCG improves immune function. Green tea is also a good source of the amino acid L-theanine. It helps produce germ-fighting compounds for the body’s cells.

9. PAPAYA

This fruit contains a lot of vitamin C and is recommended to be consumed daily in one medium-sized papaya. Papaya also contains a digestive enzyme called papain which has anti-inflammatory effects (reducing inflammation, relieving pain, and reducing fever). In addition, papaya contains enough potassium, magnesium, and folate which are beneficial for overall body health.

10. KIWI

Kiwi is naturally rich in essential nutrients for the body such as folate, vitamin C, vitamin K, and potassium. Vitamin C contained in kiwi will increase white blood cells to fight infections. Meanwhile, other nutrients in kiwi help keep all organs of the body functioning properly.

11. CHICKEN

Vitamin B-6 contained in chicken will help reduce inflammation when you are sick and relieve flu symptoms. That is why a bowl of chicken soup is highly recommended when your body has a cold or flu.

Vitamin B-6 is an important element in many chemical reactions that occur in the body and the formation of new and healthy red blood cells. The broth produced from boiling chicken contains gelatin, chondroitin, and other nutrients that are useful for healing the intestines and increasing immunity.

12. SHELLFISH

Some types of shellfish contain zinc or iron. Zinc is needed by bodies so that immune cells can function properly. Types of shellfish containing zinc include: oysters, crabs, lobsters, and green mussels. However, remember not to consume shellfish exceeding the recommended daily amount of zinc, which is 11 mg for adult men and 8 mg for adult women. Too much iron or zinc in your body can reduce immune function.

13. FISH OIL

Fish oil commonly called omega-3 fatty acids are found in salmon and tuna or other fatty fish. According to research consuming omega-3 fats from fish in the long term can reduce the risk of Rheumatoid Arthritis (RA). RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks healthy parts of the body.

14. SWEET POTATOES

Sweet potatoes contain a lot of beta-carotene or a type of antioxidant as a source of vitamin A. Beta-carotene helps to maintain healthy eyes and skin. Beta-carotene also provides protection against skin damage caused by ultraviolet (UV) rays.