Some foods naturally strengthen our immune system and thus protect us from many diseases. Fortunately, many of them are available all year round and will not hit the family budget.
Greek yogurt and kefir
Greek yogurt and other fermented milk products contain probiotics that are good for your gut health and, therefore, your immune system. Experts recommend including about two servings a day in your diet to get all the benefits of live lacto- and bifidobacteria. To distinguish healthy yogurt from not-so-healthy yogurt, read the ingredients carefully — it should not contain any thickeners, the thick consistency is the job of the starter. Yogurt also contains vitamin D, a deficiency of which scientists associate with an increased risk of catching a cold or flu.
Mushrooms
Mushrooms contain vitamins B2 riboflavin and B3 niacin, which are important for the functioning of the immune system, as well as selenium, the deficiency of which can lead to increased susceptibility to viral infections. In addition, scientists have proven that mushrooms (porcini mushrooms were included in the study) can have a beneficial effect on immunity due to prebiotics. These substances activate the growth of beneficial bacteria in the intestines.
Cabbage
This inexpensive vegetable is a storehouse of vitamin C, which is preserved in cabbage even when cooked. Cabbage is also considered a good source of glutamine, which, as noted in many studies, strengthens the immune system. It also contains a lot of minerals such as sulfur, calcium, potassium, phosphorus, not to mention fiber, which will again benefit the intestines.
Tea
The benefits of tea are due to its high content of tannins, which have antioxidant, antiviral and anti-inflammatory activity, and stimulate the immune function. According to scientists, green tea has more antioxidants, but black tea can also have a beneficial effect on the body. In addition, tea contains ellagitannin, which stimulates the growth and activity of beneficial intestinal bacteria. Scientists suggest that the substance can affect the reduction of the risk of developing certain types of cancer.
Garlic
Due to the content of allicin, garlic has antibacterial and antifungal properties, acts as a natural antibiotic. It has been proven that garlic dietary supplements increase the body’s immunity to flu by 3 times. According to experts, a healthy person can eat 3-4 fresh cloves of garlic per day, and if you have any diseases, you need to clarify whether they are an obstacle to eating this healthy vegetable.
Carrot
Beta-carotene helps strengthen the immune system by accelerating the production of lymphocytes. It is known that fats in small quantities are needed for the best absorption. Olive and rapeseed oils are excellent as a healthy accompaniment to fresh carrots – a tablespoon is enough. In addition to carrots, large doses of beta-carotene are found in spinach, lettuce, melon and dried apricots.
Pearl barley and oatmeal
These grains contain beta-glucan, a type of fiber that has antimicrobial and antioxidant properties that scientists have found to boost immunity. According to a study published in the journal Physiology & Behavior, beta-glucan may help strengthen the immune system and support resistance to pathogenic microorganisms.
Fish
Experts recommend including fatty fish and seafood in your diet at least 3-4 times a week. They will provide your body with easily digestible protein, omega-3 fatty acids, essential for the normal functioning of our cardiovascular system, vitamin D and microelements such as phosphorus, zinc, iodine, and selenium. If fresh fish is too expensive, frozen or canned fish will do.