Top 5 Superfoods to Boost Your Immune System
Being sick, whether it be the common cold or something more, can put a stop to daily life altogether. Making sure to keep your immune health at its best can help minimize any unwanted illnesses. One easy way to boost your immune system is by incorporating vitamin-packed foods into your daily diet. Not only can these foods be extremely beneficial to your health, they also taste great. Here we have listed 5 of these immune-boosting foods along with a recipe to try.
1. Citrus Fruits
It is a well-known fact that Vitamin C is one of the go-to’s for many when it comes to getting over an illness. Vitamin C helps to increase the production of white blood cells, which are key in fighting infections in the body. This can be found in multivitamins and other supplements, however, citrus fruits are great natural sources as well. This includes all kinds of different fruits such as oranges, lemons, mandarines, grapefruit, limes, etc. There are all sorts of different uses for all of these fruits, and the range allows everyone to find which they like best. Vitamin C is also not stored within the body, so it is best to find a daily source that fits your lifestyle.
One possible staple for many is orange juice. Making the juice at home allows for total customization and you can even add other immunity-boosting ingredients. Here is a recipe for an easy boosted orange juice.
2. Red Bell Peppers
It may seem surprising but red bell peppers are also packed full of Vitamin C. In fact, a red bell pepper has on average 3 times as much of Vitamin C as a Florida orange (127 mg compared to 45 mg). If sweet or sour fruits are not for you, then maybe incorporating a red bell pepper into a savory recipe will be more to your taste.
A versatile recipe that uses red bell peppers is this hummus recipe. This can be used as a dip, spread, or topping. The recipe also uses garlic and chickpeas which are full of protein and other nutrients.
3. Broccoli
Yet another vegetable full of vitamins is broccoli. This is one of the most healthy vegetables you can consume. Broccoli not only has a ton of Vitamin C but also Vitamins A and E, along with fiber and antioxidants. However, keeping the broccoli raw is the absolute best way to eat it to maximize the nutrients impact. Cooking broccoli depletes the nutrients and your body does not reap all of the benefits. Steaming or microwaving the broccoli is the best way to cook it while also keeping as many nutrients as possible.
Eating whole raw broccoli is not for everyone, so putting it in a salad is a great way to enjoy it. This broccoli salad recipe keeps the broccoli raw while also keeping it flavorful and not overpowering.
4. Papaya
This sweet fruit contains a whole lot of Vitamin C as well. One small papaya may even contain 100% of the daily dose of Vitamin C. This fruit may seem exotic to some, but it can be found at many grocery stores when it is in season from May to September. It is reminiscent of cantaloupe and can be enjoyed in many different ways. Whether in a smoothie, a parfait, or even on its own, this delicious fruit is incredibly helpful for immune function.
Since papaya is in season during the summer months, a fresh refreshing recipe seemed to be the best choice. A fun twist on a salad, such as this spicy papaya mango salad, could be a perfect side dish.
5. Almonds
Vitamin C has been a large focus within this list, however, another important vitamin that is great for boosting immunity is Vitamin E. This vitamin, different from Vitamin C, is fat-soluble. This means in order to be absorbed by the body there needs to be some sort of fat present. Almonds, which have healthy fats, also have a lot of Vitamin E. Half a cup of almonds is enough to give the average adult their daily dose of Vitamin E.
Almonds are a great snack on the go or while lounging on the couch. This roasted almond recipe is a great way to get your Vitamin E intake while also having a flavorful savory snack.
