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A healthy immune system is contingent on many factors: good nutrition, and a healthy diet is just one of the main factors. It's believed that 70 percent of your immune system's function is located in your digestive tract. It's difficult to discern truth from fiction, especially with the numerous products that are marketed to encourage an improved immune system. Truth is, the most effective method to build immunity is eating foods that are rich in nutrients.
Numerous nutrients can be associated with strengthening immunity, including omega-3 fatty acids, protein and fiber as well as Vitamins A, D as well as C and iron, zinc and selenium. Vitamin D has attracted the most attention due to the study that links vitamin D deficiency to the risk of COVID-19. There isn't a single nutritional or food that can help the development of COVID-19 or cure it. When your eating habits are low in certain nutrients, speak with your doctor prior to taking any supplementation. Food is the main ingredient in our diet and not specific nutrients. To boost the immune system and to help control blood glucose levels, consider adding these low-carb, nutrient-dense foods in your diet plan.
Broccoli
Broccoli has iron, fiber and vitamin C as well as A. Broccoli is considered to be a cruciferous vegetable that has been associated with lower cholesterol levels, detoxification and even cancer prevention. Broccoli also has powerful antioxidants that help reduce inflammation. The general rule is that people who eat a lot of vegetables regularly are less prone to inflammation markers. 1 cup cooked broccoli will give you five grams of fiber and fulfills your daily requirements for Vitamins C as well as A. Take broccoli in raw form, steam it or roasted instead of boiling in order to increase its nutritional value.
Spinach
Spinach is rich in vitamin A and also contains vitamin C, fiber as well as iron. Additionally, it contains antioxidants to aid in strengthening the immune system. Be careful not to overcook spinach in order to get the nutrients it provides. Fresh spinach can be used as the base of your salad or include fresh spinach in soups, pasta or sauces.
Salmon
Salmon is a fish that is rich in omega-3 acids, which are anti-inflammatory. Salmon also has selenium and vitamin D which are vital for the function of immunity. Wild-caught salmon has more vitamin D than salmon that is farmed. A 3 ounce portion of wild-caught fish contains more than half of the daily requirement of Vitamin D. Salmon is an excellent source of protein. A sufficient protein intake is essential to boost your immunity since it creates antibodies that aid in the digestion barrier.
Chia Seeds
Chia seeds can be described as a nutritious powerhouse that is packed with fiber, protein omega-3 fatty acids, selenium and iron. Chia seed consumption of two tablespoons will add the equivalent of 10 grams fiber as well as five grams of protein to your daily diet. Because of their high fiber content and protein contents, chia seeds aid in balancing blood glucose. Fiber can also help keep you hydrated and helps to eliminate other harmful substances. Consider chia seeds in a smoothie or cereal salad dressing, baked goods, or even chia pudding.
Mushrooms
The mushrooms that are grown in sunlight or treated by UV light are a great food source for vitamin D. However, not all mushrooms contain vitamin D. Therefore, go through the Nutrition Facts section to determine whether the mushroom contains vitamin D. A single portabella with exposure to UV light could provide your daily requirements in vitamin D. Mushrooms also are an excellent supply of Selenium. Use mushrooms as a substitute for meat in a dish.
Sauerkraut
Fermented foods are full of probiotics, also known as good yeasts and bacteria that help improve the health of your gut. When buying sauerkraut, be sure to look for brands that are authentic. You can find it in the refrigerated section because heat kills these healthy bacteria. Sauerkraut is also a source of iron and vitamin C. Consuming foods that are high in fiber like vegetables, fruits, and whole grains can help probiotics get even more effective.
Avocados
Avocados are rich in fiber and are rich in vitamin A as well as C. Half of an avocado has five grams of fiber. Avocados are loaded with healthy fats, which help to absorb fat-soluble vitamins D and A. Avocados can be added to eggs, sandwiches as a substitute for mayo or eat guacamole as a dip.
Red Bell Peppers
Red bell peppers are packed with nearly three times the amount of Vitamin C than an orange. Vitamin C aids in absorption of iron. They also are a good supply of Vitamin A. A half of the red bell pepper will meet the daily requirement for Vitamin C as well as A. Include peppers in salads, soup, sandwiches or you can enjoy it as snacks as well.
Pumpkin Seeds
The seeds of the pumpkin, known as pepitas are rich in protein, fiber as well as iron and zinc. They also have antioxidants that aid in reducing inflammation. Pumpkin seeds can be consumed without or with the shell. Consider pumpkin seeds for snacks, in cereal, yogurt or in salads.
Ginger
Ginger is widely regarded as an effective natural treatment for stomach and nausea issues. Ginger isn't a source of minerals or vitamins but it's abundant in antioxidants, and could aid the respiratory tract. You can add fresh ginger into your meals or beverages, like ginger tea.