Easy ways to boost Your Immune System
How do you do that?
Here are 9 easy ways to boost your immune system:
1. Start your day with a smoothie
The one that, ideally, has plenty of leafy greens and berries. Such a magic drink will feed your intestinal flora and keep your gut happy. And since around 80% of the immune system is located in the gastrointestinal tract, it’s essential to keep the digestive system healthy. The happier the gut, the stronger the defense against viruses.
2. Add some ginger into your food and drinks.
In essence, ginger is a potent antioxidant and a natural antibiotic, it also provides antimicrobial properties.
3. Garlic is a great immune booster
The main compound in garlic has been shown to boost the disease-fighting functions in the body when it encounters a virus.
4. Add extra vitamin C into your diet.
Besides citrus fruits that are obvious rich sources of vitamin C, there are plenty more. For example, bell peppers, broccoli, kiwi, cauliflower, tomatoes, dark leafy greens, green peas, and parsley are among a few vitamin C rich foods.
5. Pump up zinc content
Zinc is proven to keep the immune system strong and stop it from spiraling out of control. Beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread, and quinoa are excellent sources of zinc.
6. Stay calm
Meditate, have a walk outside (if the circumstances allow you), listen to some calming music, or light up an aromatic candle with lavender oil. Stress drives cortisol levels up that cause disruption in the immune system.
7. Get your vitamin D
Vitamin D is one of the essential nutrients to keep your immune system up and running. Recommended daily intake varies from 600 IU to 4000 IU per day. You can get your vitamin D either from the supplements or fortified foods, or simply spend some time out under direct sunlight. Among vitamin D enriched foods are some of the plant milk brands and mushrooms that have been exposed to UV light. If you opt for supplements, 2,000 IU should be enough if you don’t have a deficiency. And if spending time on the sun your thing, depending on your individual efficiency and the skin color, you may need to spend somewhere between 10 to 30 minutes to 2 hours under direct sunlight.
8. Add more spices and herbs into your meals.
In essence, turmeric has strong anti-inflammatory and antioxidant functions, coriander will help boost the immune system, cumin could help your respiratory system, and cardamom will help fight bacteria. Spices and herbs are very accessible superfoods, make sure to take advantage of that.
9. Eat fermented foods
Fermented foods are the best sources of probiotics and prebiotics. That’s a great combo to keep a healthy gut flora. And, as we already know, there is a close link between the gut and the immune system. Among the well-known fermented foods are kimchi, sauerkraut, fruit kefir, kombucha, tempeh, and plant-based yogurts.
To check your daily intake of vitamins and minerals, as well as macronutrients, you can use cronometer, which is a great online tool to track your nutrition in detail.
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