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10 foods to boost immunity and reduce inflammation

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The coronavirus continues to spread all over the world with its Delta and Delta Plus variants. The immune system against the coronavirus, which has been in our lives for about 1.5 years, is of great importance. So, there is no better time than today to start taking care of your immune system. The first step to doing this is to eat immune-boosting foods.

By feeding your immune cells with nutrients such as vitamins, minerals, antioxidants and phytochemicals, you can help strengthen your immune system’s ability through healthy lifestyle choices and diet.

A study published by the Harvard Medical School revealed that the best way to strengthen the immune system is a healthy lifestyle. Maintaining a healthy weight, eating more fruits and vegetables, and exercising daily are very important in this regard.

So, what are the best foods to boost your immune system? High in vitamins A, B, C, and D, as well as carotenoids like beta carotene and minerals like zinc, iron, and selenium, they’re a superfood for the immune system.

10 foods #1 to boost immunity and reduce inflammation

STRENGTHEN YOUR IMMUNITY BY CHOOSING THE RIGHT NUTRIENTS
Your immune system is like an army of different cells on a mission to seek out and destroy invaders in the form of microorganisms that cause bacterial infections, as well as viruses that are much smaller and go undetected for 24 hours or more. The coronavirus also enters the lungs and bloodstream, attaching to cells and multiplying until it becomes a threat. Until it becomes a threat, it’s a race.

Which army will win? Good guys defending your body or bad guys attacking your body? Here’s how to turn the game in your favor. Eat as many immune-boosting foods as possible in a day and avoid foods that cause inflammation, such as processed meat, foods with added sugar, and overly processed foods that make it harder for your armies to fight.

Inflammation gets in the way of your immune cells, essentially causing what could be considered a traffic jam at every major intersection and side road, wreaking havoc. Therefore, the body’s defense cells are busy expelling cellular wastes to fight off invaders. If your immune system is overwhelmed by the pressure, it begins to lose its job of keeping you healthy from internal threats such as inflammation and disease, and external threats such as viruses.

Here are the top 10 foods to boost your immunity and reduce inflammation:

10 foods #2 to boost immunity and reduce inflammation

HIGH VITAMIN C: RED PEPPER
Studies on vitamin C have intensified since 1954 when chemist and doctor Linus Pauling, winner of the Nobel Peace Prize, suggested that high doses (up to 2,000 mg) of vitamin C could cure everything from the common cold to cancer. Vitamin C has been largely denied research, especially as it’s not thought to be a cure for heart disease, but what it does by reducing inflammation may help reduce the risk of every major disease.

Studies show that moderate levels of vitamin C reduce inflammation and even blood pressure. Moderate levels of vitamin C can significantly treat and reduce inflammation in hypertensive or diabetic adults. It may also help lower fasting blood sugar levels.

Now scientists believe that lower doses of vitamin C are just as good, or even better, at helping support the body’s immune system, and the vegetable with the most vitamin C stands out as red bell pepper. Each pepper contains 152 mg of vitamin C, or three times as much as an orange (51 mg) of beta carotene and vitamin A, folic acid and fiber. By eating just half a red bell pepper per day, you can get the recommended daily amount of vitamin C from 65 to 90 mg.

10 foods to boost immunity and reduce inflammation #3

RICH IN FIBER: APPLE
Apples are a complete source of fiber, with 4.4 grams per medium fruit. This in turn helps reduce inflammation in the microbiome and fight diseases from heart disease to diabetes and even cancer. The more fiber you have in your diet, the more your immune cells can tackle problems, including viruses or other aggressive microorganisms like infections.

In research to understand the role of soluble fiber and immunity, fiber was found to alter the gut microbiome to reduce inflammation in the body. Studies show that soluble fiber alters the personality of immune cells and turns aggressive cells into healing cells, helping infections heal faster. This happens because soluble fiber promotes increased production of an anti-inflammatory protein called interleukin-4.

Soluble fiber apple, oat, broccoli, pear, fig, avocado, nectarine, flaxseed, sunflower

It is found in seeds and many different fruits and vegetables.

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