Anti-Inflammatory Eats: Foods That Calm Your System and Boost Your Health
In a world where health is more precious than ever, boosting your immune system is akin to giving yourself an internal suit of armor against diseases.
From pesky colds to more severe illnesses, a strong immune system can be your key to maintaining robust health.
The foods you eat play a crucial role in strengthening this defense mechanism. Here’s a closer look at some powerhouse foods that can fortify your immune system.
(1)Citrus Fruits – The Vitamin C Champions
When you think of immune boosting, vitamin C is probably the first nutrient that comes to mind. Citrus fruits like oranges, grapefruits, lemons, and limes are packed with this potent antioxidant.
Vitamin C is believed to increase the production of white blood cells, which are key to fighting infections.
Popular wisdom suggests having a glass of orange juice when you feel a cold brewing, and there’s science to back up the habit. However, it’s even better to consume the whole fruit for additional fiber and nutrients.
(2)Broccoli – The Green Powerhouse
Broccoli is loaded with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, it is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research suggests that steaming is the best way to preserve more nutrients in the food.
(3)Garlic – The Ancient Healer
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections.
Garlic may also slow down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
(4)Ginger – The Spicy Kick
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
This spicy root is also used to decrease nausea. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.
(5)Spinach – Not Just for Strength
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
(6)Yogurt – The Probiotic Pro
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
(7) Almonds – The Crunchy Shield
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.
(8)Turmeric – The Bright Healer
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed on humans before this can be confirmed.
(9)Green Tea – The Calm Elixir
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
Studies have shown that EGCG enhances immune function. The fermentation process black tea goes through destroys a lot of the EGCG.
Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine, which may aid in the production of germ-fighting compounds in your T-cells.
(10)Poultry – More Than Comfort Food
When you’re sick and reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.
(11)Shellfish – Zinc’s Power Play
Shellfish isn’t exactly what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Be careful with the amount you consume though — it’s not hard to exceed the recommended daily amount of zinc, which can actually inhibit immune function. Shellfish like oysters, crab, lobster, and mussels are high in zinc.
Conclusion
Integrating these foods into your diet can help enhance your immune system and potentially reduce your susceptibility to illness.
However, it’s important to remember that no single food is a silver bullet for immune protection; a balanced diet combined with other healthy lifestyle practices is the best way to fight off infections.
So next time you’re at the grocery store, make sure to fill your cart with a variety of these immune-boosting foods. Stay healthy!
