Nourishing your body with certain foods can help you keep your immune system strong and active. If you are looking for some ways to prevent colds and the flu, this article is just for you.
It is precisely our immune system that must be ready to react when environmental stimuli change suddenly.
Our task, therefore, is to help and stimulate it, so as to make it a defense ready to react to the first attack.
Did you know that help can come from the table?
That's right, our food choices significantly influence our health not only in terms of preventing and treating certain diseases, but also in strengthening our body, stimulating the very defense system that is already very efficient in itself.
Why do some foods have this property?
Thanks to the presence of certain substances they contain, such as certain vitamins, which act almost, one might say, as stimulants for the immune system.
Be careful, however, variety is the key to a proper diet. Eating only one of these foods will not be enough to help fight the flu, even if you eat it constantly. Pay attention to portions and the recommended daily intake so as not to consume too much or too little vitamin.
Here is which food and spice we recommend:
1. Citrus fruits
The vitamin C they contain helps build your immune system. It is believed that vitamin C increases the production of white blood cells. These are essential for fighting infections. Among the citrus fruits, we mention:
grapefruit, oranges, tangerines, lemons, limes, clementines
2. Red peppers
Speaking of vitamin C, red peppers contain twice the vitamin of citrus fruits. They are also a rich source of beta carotene which helps keep eyes and skin healthy.
3. Broccoli
Broccoli is rich in vitamins A, C, and E, as well as many other antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on the table. The key to keeping their power intact, however, is to cook them using short cooking times.
4. Spinach
Spinach is not only rich in vitamin C, but it is also an excellent source of numerous antioxidants and beta carotene, which can increase the body's ability to fight infections. In this case, too, it is advisable to limit cooking times.
5. Garlic
Garlic's immune-boosting properties seem to come from a strong concentration of sulfur-containing compounds, such as allicin.
6. Turmeric
This spice has been used for years, in particular as an anti-inflammatory, thanks to its active ingredient, curcumin, which is also a powerful antioxidant.
7. Sage
Sage is an aromatic herb that has long been used in traditional medicine to treat viral infections.
Its properties are mostly attributed to compounds such as carnosic acid and triterpenes (amyrin, betulin, crategolic acid, and 3-hydroxy-ursolic acid).
8. Lemon balm
Lemon balm extract is a concentrated source of powerful essential oils and plant compounds that have antiviral activity, such as polyphenolic acids and polysaccharides.
9. Peppermint
Peppermint is known to have powerful antiviral qualities and is commonly added to teas, extracts, and tinctures intended for the natural treatment of viral infections.
Its leaves and essential oils contain active components, including menthol and rosmarinic acid, which have antiviral and anti-inflammatory activity.
10. Echinacea
Echinacea is one of the most used ingredients in phytotherapy for its extraordinary health properties. Many parts of the plant, including its flowers, leaves, and roots, are used for natural remedies.
In fact, Echinacea purpurea, a variety that produces cone-shaped flowers, has been used by Native Americans to treat a wide range of conditions, including viral infections.
Numerous test-tube studies suggest that some varieties of echinacea, including E. pallida, E. angustifolia, and E. purpurea, are particularly effective in fighting viral infections such as herpes and the flu.
In particular, it is believed that E. purpurea also has immune-boosting effects.
11. Licorice
Licorice has been used in traditional Chinese medicine and other natural practices for centuries.
Glycyrrhizin, liquiritigenin, and glabridin are just some of the active ingredients in licorice that have powerful antiviral properties.
Laboratory studies show that licorice root extract is effective against some diseases, including infections caused by the severe acute respiratory syndrome-related coronavirus (SARS-CoV-2 or COVID-19), which causes a severe type of pneumonia.
12. Astragalus
Astragalus is a flowering herb popular in traditional Chinese medicine. It boasts Astragalus polysaccharide (APS), which has remarkable immune-boosting and antiviral qualities.
13. Ginger
Ginger has been shown to have remarkable antiviral activity thanks to its high concentration of powerful plant compounds.
In fact, it has been discovered that specific compounds in ginger, such as gingerols and zingerone, inhibit viral replication and prevent viruses from entering host cells.
You can find the best food supplements of all the foods mentioned at this link.
Alternatively, you can choose only natural products by clicking here.
Remember that keeping your gut healthy is essential for having a good response from our immune system to pathogens like viruses and bacteria. If you are lactose intolerant, do not inflame your gut; use an enzyme supplement like Lactosolution 15000 to digest foods containing lactose well!
Bibliography
- Rodrigo Arreola et al. “Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds”. J Immunol Res. 2015
- Hudson JB. “Applications of the phytomedicine Echinacea purpurea (Purple Coneflower) in infectious diseases.” J Biomed Biotechnol. 2012
- Rajesh Arora et al. “Potential of Complementary and Alternative Medicine in Preventive Management of Novel H1N1 Flu (Swine Flu) Pandemic: Thwarting Potential Disasters in the Bud” Evid Based Complement Alternat Med. 2011.
- Cinatl et al. “Glycyrrhizin, an active component of liquorice roots, and replication of SARS-associated coronavirus.” Lancet. 2003
- Lihong Shi et al. “Astragalus Polysaccharide Protects Astrocytes from Being Infected by HSV-1 through TLR3/NF-κB Signaling Pathway” Evid Based Complement Alternat Med. 2014