According to the expert, there are simple things that we forget about, but which will very effectively help us avoid a severe Coronavirus infection. How to build up your immune system? Stay with us and find out!

It all starts with a plate

If you feel that your body needs to be strengthened, diversify your diet, focusing on fresh vegetables and fruits, refusing junk food. The spring diet, aimed at increasing the immune system, should consist of high-quality sour-milk products. They contain bifidobacteria and lactobacilli, without which normal bowel function becomes impossible. 

The immune system begins with the digestive tract, so bring it to a healthy state, and you will forget about many diseases. The body needs to be provided with antioxidants, which are vitamins A, E, and C. To replenish antioxidant stores, eat more foods such as carrots, citrus fruits, liver, and vegetables oils. The best MCT oil is one of the natural supplements to boost the immune system.

If you want to strengthen the immune system, immunologists recommend enriching the diet with minerals. They are components of green fruits and vegetables that boost the immune system, such as lettuce, broccoli, asparagus, apples, and cucumbers. 

Selenium and zinc are especially important for our immune system because they contribute to the synthesis of all substances of the immune system. Rich sources of selenium and zinc are foods such as meat, nuts, eggs, seafood, cheese, cereals, liver, kidneys.

The top foods to boost the immune system in adults

Citrus

Sun-filled lemons, oranges, tangerines, and grapefruits are our primary helpers to strengthen the immune system. First of all, C is not only immunostimulating but also an anti-aging agent that protects cells from the adverse effects of the environment.

Also, citrus fruits are rich in B vitamins, which contribute to a good mood, relieve insomnia, skin, and hair problems. Besides, all citruses are rich in phytoncides – substances that, like antibiotics, cope with pathogenic bacteria.

Honey

Due to the content of special substances (B vitamins and vitamin C, potassium, iron, magnesium, sodium, calcium, sulfur, chlorine, fructose, glucose, protein), honey exhibits antibacterial, antifungal, antiviral effects. In other words, honey mobilizes all the protective functions of the body. 

Honey has a beneficial impact on the respiratory system, destroys viruses, has an anti-inflammatory effect, and improves digestion, the condition of bones and teeth by saturating the body with calcium and keeping it in the body.

Yogurts

When yogurt is consumed, biologically active probiotics – lactobacilli and bifidobacteria – enter the body. Lactobacilli improve metabolism, beneficially affecting intestinal function while preventing the risk of colon cancer. Bifidobacteria digest fiber and synthesize specific vitamins, help the normal functioning of the digestion, and assists with the immune system formation.

Onion and garlic

Onions and garlic are not only beneficial for the immune system but also actively fight aging because they contain antioxidants: vitamin C and quercetin. Shallot has a strong antimicrobial effect, which is associated with its unique vitamin and mineral composition (in the presence of vanadium, chromium, cobalt, selenium, vitamins B3, B5, B1, B6, B9, A, C). And leeks to have a diuretic effect due to the potassium salts contained in it. Therefore, it is recognized as an effective detox. 

As for garlic, it contains about 500 different components that have a potent effect on the body: silicic, phosphoric and sulfuric acids, vitamins C, B, D, phytosterols, phytoncides, extractives, and essential oils. 

Ginger

This spice can rightly be called salvation from many misfortunes. The whole secret of the medicinal properties of ginger lies in the composition: gingerol, borneol, vitamins C, A, B1, B2, magnesium, phosphorus salts, sodium, zinc, and potassium, essential oils. 

Turmeric

Curcumin, an antioxidant that boosts the immune system, destroys harmful proteins and bad cholesterol, is present in this spice. The beneficial effect on the body of curcuminoids is 5-8 times stronger than the result of vitamins E and C.

Conclusion

In addition to nutrition, to increase the immune system, you need adequate, deep sleep, the ability to manage stress, moderate physical activity every day, and a healthy lifestyle.

Please tell us, what do you use for boosting the immune system? Share your tips in the comments below.

Author’s bio: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.