Unhealthy diet, insufficient physical activity, and chronic stress can reduce the functions of the immune system, which ultimately may lead to various health disruptions in our organism.
However, lifestyle changes, healthy eating, physical activity, proper rest, and reducing daily stress can normalize and strengthen your immune system.
There are numerous foods that can assist you in achieving that.
1. Green Tea
Let green tea become a part of your daily routine. It helps with fat burning and improves digestion, while also being rich in antioxidants that strengthen the immune system.
2. Green Vegetables
Include green vegetables such as spinach, kale, cabbage, and broccoli in your diet. Green vegetables are rich in vitamins A, C, E, and K, as well as minerals like potassium, magnesium, iron, and zinc.
3. Bone Broth
Soups made from bone broth are an excellent source of collagen, a type of protein necessary for the formation of tissues that line the gastrointestinal tract. Collagen strengthens and normalizes digestive issues. When broken down, it forms gelatin, which helps combat allergies and boosts immunity.
4. Probiotics
Probiotics are “good bacteria” that improve the digestion of nutrients and balance and strengthen the immune system. If you decide to include probiotic foods, the following are the best choices: fermented vegetables such as sauerkraut or pickles, kefir or goat yogurt, and kombucha.
5. Mushrooms
Different types of mushrooms can indeed help strengthen the body’s immune system. Varieties like shiitake, reishi, and maitake are particularly beneficial. Many of them contain compounds that have antiviral and antibacterial properties, aiding the body in defending against various infections and other organic disturbances. Including these mushrooms in your diet can be advantageous for overall immune health and well-being.
6. Onions
Allicin from onions is effective in fighting viruses, bacteria, and parasites. Onions contain more than 200 biologically active substances and are rich in essential oils, vitamins A, B1, B2, and C. They also contain potassium, iron, sulfur, iodine, calcium, phosphorus, and selenium.
7. Fresh Herbs and Spices
Use fresh herbs and spices in your cooking. These foods are rich in antioxidants that strengthen the immune system. Include the following herbs: thyme, rosemary, oregano, basil, cilantro, mint, and spices such as turmeric, cinnamon, curry, red pepper, black pepper, cumin, and ginger.
8. Apple Cider Vinegar
Research shows that apple cider vinegar can lower blood pressure, normalize blood sugar levels, and balance pH levels. Use it as a salad dressing or consume one to two tablespoons in the morning with a little warm water.
9. Japanese Plums (Umeboshi Plums)
Thanks to their antioxidant properties, Japanese plums have a positive effect on the immune system. They neutralize the body’s acidity and alleviate digestive problems, including those caused by microorganisms.
10. Olive Oil
Olive oil is the main component of the officially healthiest diet in the world – the Mediterranean diet. Therefore, I advise you to incorporate this natural remedy to strengthen your liver and, consequently, your immune system. Olive oil is rich in unsaturated fatty acids, vitamin E, sterols, and polyphenols.