Boosting your immune system means strengthening your body’s natural defense against illnesses and infections. It is not a complicated process but requires consistent effort and a commitment to a healthy lifestyle.
Improving your immune system overnight is impossible, but starting early and maintaining healthy habits will help you get on the right track.
To enhance your immunity, you can incorporate certain organic foods into your diet that are known for their immune-boosting possessions.
Here are some of the best organic foods to contain in your diet for a better immunity system:
Citrus Fruits
While most people associate citrus fruits with hydration, the real advantage of taking them is their organic vitamin C range.
Unlike synthetic vitamin C tablets, which are poorly absorbed, the natural vitamin C found in fruits like oranges, kiwis, pineapples, and other citrus fruits can help to boost your immunity, increase red blood cell production, and fight infections.
Men need about 90mg of vitamin C daily, while women require a minimum of 75mg.
Pink Salmon
Wild-caught fatty fish, such as Pink Salmon, is a great source of Omega-3 fatty acids. These essential nutrients, specifically EPA and DHA, reduce inflammation and boost the immune system.
Further, fatty fish can improve brain function, heart, and sexual health. It’s worth noting that farm-raised salmon may pose some contamination risks, making wild-caught fish the preferred choice.
If salmon is not readily available, other suitable alternatives include oysters, sardines, and anchovies.
These fish contain astaxanthin, a compound that can help reduce the risk of heart disease and balance cholesterol levels by improving the “good cholesterol” in your body.
Eggs
Eggs are primarily known for their nutrient-rich yolks. While various types of eggs are available, pasture-raised chicken and duck eggs are the most commonly consumed.
Though smaller and containing fewer calories, quail eggs are packed with essential nutrients, making them a nutrition powerhouse.
Eggs are a rich source of healthy cholesterol, vitamin B12, zinc, selenium, riboflavin, and other essential nutrients.
They are also a great source of protein and can be a valuable addition to any diet. The vitamin A found in eggs benefits eye health and can boost natural immunity.
Certain vitamins and minerals in eggs can help prevent collagen breakdown in the skin, promoting a youthful appearance and slowing the ageing process.
Sweet Potatoes
Sweet potatoes have a fascinating history, with some sources suggesting that Native Americans first cultivated them in 1492, while others claim that their origin dates back to Peru in 750 B.C.
However, sweet potatoes are widely available year-round and contain heart-healthy vitamins and minerals.
These nutrient-rich vegetables are an excellent source of vitamin A, with just one serving providing up to 400% of your daily requirement.
Vitamin A is crucial in keeping your heart, kidneys, and reproductive organs healthy.
Sweet potatoes are also rich in natural carotenoids, which act as antioxidants and protect your cells from free radical damage.
Nuts
Nuts are a powerful ally when it comes to boosting your immune system. Packed with important vitamins and minerals, they are a satisfying and versatile addition to your diet and can be found in every cooking.
Almonds, for example, are particularly beneficial for your hair, nails, and skin thanks to their high vitamin E content. This antioxidant is known for its capacity to promote healing, reduce inflammation, and slow down the signs of premature ageing.
Conversely, cashews are rich in heart-healthy monounsaturated fats and contain vital minerals that support bone health. They are also considered a “brain superfood” and can help maintain healthy cholesterol levels and prevent blood clots.
Chestnuts are an excellent choice for improving immunity and relieving respiratory conditions, while peanuts are known for their ability to support collagen production and prevent a reduction in skin elasticity.
Other nuts to consider in your diet include Brazil nuts, walnuts, pistachios, pine nuts, and pecans. By including a variety of nuts in your meals and snacks, you can enjoy various health benefits and support overall wellness.
The Takeaways
- Citrus fruits such as kiwis, oranges, and pineapples are rich in natural vitamin C, which boosts immunity, fights infections, and increases red blood cell production.
- Wild-caught fatty fish like pink salmon and other seafood such as oysters, sardines, and anchovies contain omega-3 fatty acids that lower inflammation and improve immunity.
- Eggs, especially pasture-raised chicken and duck eggs, are a good source of protein, healthy cholesterol, vitamins, and minerals and help boost natural immunity.
- Sweet potatoes are a year-round source of heart-healthy vitamins and minerals like vitamin A, carotenoids, and other nutrients.
- Nuts like almonds, cashews, chestnuts, and peanuts also enhance immunity and support overall health.