My favorite foods to boost immune system & lose weight
With the wide spread of diseases and viruses, it became very necessary for me to pay attention to my nutrition in order to strengthen the body’s immunity. This is why I decided to focus on foods that are rich in vitamins, minerals and antioxidants. These elements are necessary to protect my body against infections, renew cells and strengthen my immune system making it able to fight against diseases. Moreover, my diet is full of fiber which helps in regulating cholesterol and blood sugar levels.
I consume the following continuously to keep me safe from infections.
1. Citrus Fruits
Citrus fruits contain antioxidants necessary for the protection and regeneration of cells in the body, Citrus fruits also have high amounts of vitamin C, which increases the production of white blood cells. White blood cells play an integral role in fighting infections. Citrus fruits include oranges and lemons. I either eat them raw or as fresh juice. For oranges, I usually consume them as fresh juice almost daily. For lemon, I like drinking it with hot black tea
2. Green leafy vegetables
Green leafy vegetables are also good for immunity. These vegetables contain beta carotene and other numerous antioxidants. These compounds boost the ability of the body to fight against infections. Green leafy vegetables are healthiest when cooked least. The lesser I cook them; the more nutrients they retain.
3. Allium Vegetables
Onions and garlic are among the most popular aromatic vegetables. These vegetables are rich in vitamins and minerals, which strengthens the immune system. This enables the body to fight against epidemics, viruses and diseases, while preventing colds and flu. On the other hand, garlic contains vitamin (C) and (B6), selenium, magnesium, potassium, calcium and other substances which help in fighting against several types of bacteria, viruses and even fungal infections. The onions have high amount of vitamin (C), in addition to dietary fiber and folic acid. They’re also rich in minerals such as iron, calcium and proteins in high quantities.
Apart from having less calories, Broccoli is full of Vitamins A, C, the antioxidant glutathione, and fiber. This makes it a prime food to include in my meal a few times per week. Broccoli is rich in fiber that helps in regulating cholesterol and blood sugar. It also gives a feeling of fullness for longer, and I like to pick up on cooked broccoli especially steamed chicken breast with vestiges. Broccoli is one of the healthiest foods I always put on my table. To maintain its effectiveness, I always cook it as little as I can, or sometimes I eat it raw.
Carrots are full of antioxidants, antioxidants and vitamins such as vitamin C and vitamin A, which strengthens the immune system cells, thus helping my body to fight against cell damage, free radicals, and inflammation. Vitamin C in carrot juice also boosts the immune system. Usually, I eat the carrot as raw & love to drink it as fresh juice.
Poultry products have many benefits in supporting the body’s immune system in general, they contain a high proportion of animal proteins, which are necessary in building the muscles of various body tissues and protect it from damage. Poultry products also contains vitamin B6 which helps in making hemoglobin. Hemoglobin, which is a component in red cells, prevents the risk of anemia and prevents the feeling of fatigue and general weakness. Poultry products are also full of antioxidants such as gelatin and Alkondroatin, which help maintain intestinal health and strengthen the core. Generally, I like to eat grilled chicken, especially chicken breast protein net. I also love to eat chicken eggs. Where I eat chicken breasts and eggs almost daily.
Ginger is rich in antioxidants necessary to protect cells. Ginger is also rich in minerals such as potassium and magnesium necessary boost performance of the heart and arteries, muscle and blood pressure regulation. Ginger also plays an active role in reducing cholesterol levels in the blood. Ginger also reduces inflammation of the throat, nausea and other inflammatory diseases. Ginger also helps to reduce chronic pain. Usually drink ginger with hot milk or hot tea with milk. Sometimes I take one teaspoon of honey instead of sugar.
Oatmeal is rich in protein and dietary fiber, which makes it a low-calorie food. Oat meal gives me a feeling of fullness for a longer period because it contains fiber. And oats help in managing and regulate cholesterol levels in the blood, which makes me maintain my desired body weight and reduce the risk of high pressure and blood sugar. It also contains important elements to that regulate the heart rate by adjusting the levels of potassium and calcium.
Banana is rich in minerals such as magnesium and potassium. Bananas are also rich in antioxidants, especially beta carotene and vitamin C which is very important in strengthening the immune system and preventing diseases like cancers, and even anti-aging. It is also a major source of vitamin B6, which supports the immune system by encouraging the development of red blood cells. It also helps in the metabolism of proteins, which is key for the safety of nerves and prevention of anemia, and maintaining cardiovascular health. I like to eat bananas during breakfast. And on special weekends when I have high density training, because it is a very excellent source of energy and strength
Honey is very strong and fast energy source, and has strong antioxidants which reduces the risk of heart disease and cancer. Honey vital in terms of its effectiveness and kills many microbes, viruses and fungi. It also stimulates the body cells to secrete disinfectants, which reduces inflammation and poisoning. It is the best treating infections such as sore throat and cough. Sometimes use honey to sweeten drinks instead of sugar to get a better value
Yogurt contains high nutritional value in terms of vitamins, minerals and amino acids. It also contains the beneficial bacteria which enhances the functions of the intestine, and helps in absorbing nutrients properly and strengthen the digestive system. Yoghurt also boosts metabolic processes in the body, and gives a feeling of fullness for a longer period. Yoghurts also helps the body to fight diseases and control blood pressure. Yoghurt contains potassium, which helps to absorb and expel excess sodium from the body. The best type of yoghurt is the Greek, which contains the highest percentage of protein and less carbs compared to the rest of the brands.
12. Green Tea
Green tea has powerful nutrients and antioxidants that help regulate blood sugar levels, improve brain functions, and enhance metabolism. Green tea also has bioactive compounds, essential minerals, and fat-burning qualities. Green tea also helps in speeding up the detoxification process, and aids in weight loss. Besides taking green tea, I also supplement it with green tea extract pills.
Beets are very rich in fiber and vitamins such as A, C, and vitamin D. Beets are also rich in minerals such as potassium, magnesium, iron, and antioxidants such as beta line and red dye beta-cyanine. Apart from strengthening the immune system, these components also contain nitrates that which facilitates the transportation of oxygen and food in the blood stream. Beets also improves blood circulation in general and reduces blood pressure while promoting muscle endurance. Beets also contain betaine and folic acid – a type of vitamin “B” – that reduces the amount of cholesterol in the blood and liver.
I always enjoy taking these immune-boosting foods. They strengthen my immune system and improve my body’s ability to fight off infections.