Discover the various methods and healthy vegetables you can consume to help naturally boost your immune system
Your immune system serves as the primary defence against infection. From destroying bacteria, germs, and viruses, the stronger your immune system, the better able your body is to stay healthy. There are many ways to improve your immune system, most notably through changes in your lifestyle and diet.
Lifestyle Changes
Humans are social creatures to the point where our lifestyles can affect how the body functions. The more active and social you are, the bigger the boost to your immune system. Some of the simple ways you can boost your immunity includes the following.
- Increase Social Activity
- Get Sufficient Sleep
- Positive Attitude Towards Life
- Be More Open About Your Feelings
- Exercise Regularly
- Wash Hands & Bathe Regularly
- Stop Smoking
- Laugh More Often
You may be surprised how laughing and getting enough sleep can boost your immune system. But there are other ways that you can increase the body’s ability to fight off unwanted bacteria, viruses, and germs. Your diet plays a strong role in staying healthy, particularly if you consume the right foods that contain the proper vitamins and minerals.
What follows are ten vegetables that you should eat more of to boost the immune system. Be sure to consume at least one of them daily in sufficient amounts to gain the proper benefits.
A List of 10 Vegetables to Help Boost Your Immune System
1. Artichokes
This is a great addition to your lunch or dinner plate as it adds much-needed vitamins A and C. Plus, important minerals such as iron and potassium can be found in artichokes. But what makes them truly special is the polyphenols that can repair damaged cells in the body which otherwise would interfere with the function of your immune system.
2. Asparagus
This vegetable offers plenty of antioxidants which suppress the free radicals in the body. Free radicals are associated with the formation of cancer along with other diseases and infections. The Vitamin E found in asparagus can really help boost the immune system in your body.
Plus, the nature of asparagus is such that it will help the body absorb even more sources of Vitamin E. If you have a history of cancer in the family, consider adding asparagus as part of your diet.
3. Avocados
It may not be surprising to see avocados on the list since they seemingly do everything these days. This vegetable is actually a fruit, but many people think otherwise. It does contain plenty of vitamins B6 and E which support the immune system in your body. Plus, it contains plenty of good minerals such as copper and magnesium.
But what really makes avocados a must for your plate is the unsaturated fat which is not only healthy in and of itself, but also helps the body absorb vitamins A, D, and E. Not to mention it makes for a great guacamole dip or spread that can be added to many dishes.
4. Bell Peppers
An excellent source of vitamin C, bell peppers are also full of beta carotene which is a powerful antioxidant. You can also find some vitamin E which helps the immune system as well. Red and yellow bell peppers have the most vitamin C, with red peppers containing twice as much compared to an orange of similar size.
5. Broccoli
This unassuming vegetable offers plenty of vitamins A, C, and E which can really help bolster the immune system in your body. Each of these vitamins provides the antioxidants needed to tamp down the free radicals, so your immune system can focus on other dangers.
Add to this broccoli offers plenty of fiber to keep the digestive system moving. That helps you feel better which also provides a mental boost to your immunity. Broccoli is also quite versatile in terms of how it can be served, but many people love to eat it with melted cheese.
6. Carrots
You may associate carrots with healthy eyes, but it can do more than that. The vitamin C and beta carotene also help the immune system in your body respond better to threats such as viruses and bacterial infections. This means that consuming a healthy amount of carrots daily or with other vegetables can not only help your eyes, they can also keep the rest of you healthier as well.
7. Garlic
You can not only ward off vampires, but you can also improve the health of your heart while fighting off infections thanks to garlic. The key to the infection-fighting abilities of garlic is compounds such as allicin. Such sulfur-based compounds are quite good at lowering the strength of infections to the body.
8. Ginger
It’s not surprising that ginger has been used for centuries in helping fight off infections. Ginger contains properties that are anti-inflammatory which helps bolster the body’s response to infection by not allowing the swelling to get in the way. In addition, ginger also offers plenty of antioxidants which help the body fight off diseases and lower the risk of contracting certain forms of cancer.
9. Peas
Peas are a popular choice as a side dish and for good reason. They go with many different types of foods. But they also contain plenty of vitamins C and E which makes them a great choice to boost your immune system. Add to that the antioxidants and zinc which helps the cells communicate so that the body’s defences can act quickly, and you have a great infection-fighter in peas.
10. Spinach
One of the healthiest leafy greens you can consume, spinach contains plenty of beta carotene and vitamin C which makes it the perfect choice. The amount of folate found in leafy green vegetables and spinach makes it an excellent addition to your lunch or dinner. The secret is to eat them in their raw state or with as little cooking as possible.
Final Words On Boosting Your Immune System
There are several other vegetables along with fruits that can help your body fight off infections. It is recommended that you add them to your diet while removing foods that can slow down the body’s responses to infections. By doing so, you can lead a happier, healthier lifestyle.
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