10 foods to shield your immune system

10 foods to shield your immune system

There are foods that are directly related to boosting our immune system. Not a few of course. They are many and belong to different varieties. It is certain that only their regular and consistent consumption effectively protects our health. That's why it's good for foods (or others, like herbs) to learn to incorporate them into our daily lives to get the best out of them.


 So let's look at the shield foods for our body.


1. Citrus fruits

Many of us resort to fresh juices especially during the renewal period due to some theft or virus. Our general feeling is that the vitamins contained in citrus boost our immune system, and they are right. Vitamin C in particular helps in the production of white blood cells, which are key to the body's defense.


What fruits can we include in our diet?

- oranges

- grapefruit

- tangerines

- lemon Tree


Tip: Because our body neither produces nor is able to store these vitamins, the best thing to do is to consume fruits from this variety daily.


2. Red peppers

Citrus fruits are, as we have said, essential, but there are other foods that are even more rich in vitamin C, but have the practical difficulty that we find difficult to incorporate into our daily diet in the same easy way. We are talking about red peppers, which contain almost twice the amount of vitamin C than citrus, and are also rich in beta-carotene. B-carotene helps in the health of our skin and eyes.


3. Broccoli

Let's get to the vegetables. Where this category stands out is broccoli. This is a "dynamite" of vitamins and minerals! It contains vitamins A, C and E, as well as many antioxidants and fiber. Broccoli is briefly one of the most fortified vegetables you can put on your table.


Tip: Wash thoroughly and cook as little as possible - if at all - to keep its nutrients intact.


4. Garlic

It is found in almost all kitchens in the world. It adds a wonderful aroma to our food, but it is also a must-have for our health. Many different cultures have been aware of its nutritional properties for centuries. Garlic can and does have blood pressure, and has the ability to delay arterial hardening.


Contains ginger, manganese, vitamin B6, C and ingredients necessary for good bone health and proper absorption of calcium by our body. These are just some of its features ... so don't hesitate to use it wherever you can.


Tip: If you have indigestion or you definitely want to avoid its possible aroma, you can remove the vegetable inside as a separate nut.


5. Ginger

Ginger is another option we can turn to, especially after a theft. It helps to reduce inflammation in general and dry tea in particular. It has also proved particularly effective against nausea.


This root can help reduce chronic diseases while also having the ability to lower cholesterol, according to specific studies that have been done for a long time.


6. Spinach

Spinach is on our list not only for its high vitamin C content, but because it has powerful antioxidant properties. It also contains beta-carotene that boosts our immune system in the fight against bacteria and viruses.


Like broccoli, spinach is better and more valuable for our body to consume as little cooked as possible. It is noted, however, that light cooking improves vitamin A and allows other ingredients to be released from oxalic acid.


7. Yogurt

The traditional meal of our country and those generally containing live cultures of "friendly" bacteria (Lactobacillus Bulgarius and Streptococcus Thermophilus) or otherwise probiotics. These bacteria overall enhance the body's defense and intestinal health, reducing the duration of freezing.


These eggs are rich in Vitamin A and Group B vitamins (B1, B2, B12) which additionally help to make our immune system more efficient.


8. Almonds

Vitamin E usually comes second to our attention when it comes to strengthening our body's defense. But it is a key vitamin for our immune system.

It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed by the body. Nuts - and especially almonds - are high in vitamin E and healthy in fat, making them a particularly good source of vitamin.


Tip: Half a cup of almonds a day contains almost 100% of the required vitamin E.


9. Papaya

In a single papaya we will find more than 200% of the required daily amount of Vitamin C. It also has anti-inflammatory enzymes, potassium, B vitamins and folic acid which overall enhance our body's defense.


10. Green tea

Both black and green tea are high in flavonoids, a type of antioxidant. But where the green tea really stands out is the levels of polyphenol with the no-flattering name epigallocatechin-3-gallate (EGCG), which has proven to be particularly effective in boosting our body's defense. And not only. Its action helps prevent the development of type 2 diabetes and obesity.


Green tea is also a good source of amino acids that also boost our immune system


Γράφει η Dr Angel,

Αγγελική Κοσκερίδου

Holistic Doctor – Counseling Psychotherapist

Doctor of Naturopathic Medicine

MSc Health Psychology


insta: dr_aggelikikoskeridou_official 

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