Z. Johnson
Oh well! There comes the time of the year in which the weather changes make us more prone to get a cold or a flu. Coupled to that, I bet you’ve been looking for different alternatives to stay healthy and avoid getting sick during these months. Vitamins, teas, supplements, and what of you… There are tons of options out there, and we know how it can be overwhelming to feel sick and not be able to perform at your best in your daily tasks. Today, I’m sharing some of my favorite foods to boost immune system.
Having a good immune system is key to great fitness!
Yes!! There are studies that show that being fit and healthy (meaning, having an active lifestyle) can improve your immune system in a significant way. But, the same thing goes the other way around. Having a great immune system also helps to maintain a great fitness performance. Try to workout when you’re with a cold and you’ll see what I’m talking about!! Too bad right? Well, it’s time to give priority also to our body’s immune system when it comes to fitness goals. I know you heard that there are also some foods to boost immune system that will help you feel at your best. And let me say, it’s not a myth, it’s a reality!
Surprising fact about your immune system and weight loss
Having a good immune system can improve your body’s ability to burn fat
There is research that claims immune system plays an important part in making it hard to lose weight. However, The crucial fact, just in case you didn’t know, is that losing weight will help boost your immune system and make it work better. And, the reason is simple. Remember that your body’s defenses are not just working against harmful viruses and diseases, but also against inflammation. Being overweight or having excess body fat causes a lot of inflammation in the body. That’s why many people who are overweight, tend to suffer from colds and flu. Think of it as a domino effect.
But, the opposite happens when we have a healthy weight. There is less inflammation, so your body’s defenses don’t have to “overwork” against inflammation or to keep yourself healthy. That’s another big reason why having a healthy weight (AKA) staying fit will help to not only boost your metabolism, but also, burn fat and have a healthier immune system.
There you go, I got another huge surprising to lose weight. Check out more, if you haven’t in this blog post.
What are some foods to boost immune system?
Ok. So let’s get to my faves. Here is a recommendation of the top foods I eat on a regular basis that help to keep my body’s defenses in check. And, just so you know, it’s a personal advice not only from a nutritionist perspective, but also, from personal results. I hardly get colds, trust me, so I’m not bragging, just sharing with you some food hacks that have worked for me.
My top foods to boost immune system:
Citrus fruits
I know you’ve already heard of this one. Consuming citrus fruits regularly gives you tons of vitamins A and C, which are key antioxidants to fight against free radicals (AKA, toxins that cause inflammation and get you more prone to disease). Get those bright colored fruits into your eating regimen. You can eat them as whole fruits or add them to infusions. I love some infused lemon from time to time, especially when I feel like I may get the flu. Trust me, this works wonders!
Berries
Berries are also great foods to boost immune system. These are packed with antioxidants like anthocyanin, and flavonoids, which scientists found can play an important part in preventing us to get respiratory infections or colds.
Green veggies
Can’t miss out on those greens! In fact, these are at the top of the foods to boost immune system. Greens like spinach are packed not only with antioxidants, vitamins A and C, but are also a great source of magnesium and iron. These minerals are essential not only for blood function and circulation, but also to get your immune system working at its best.
You can also take advantage of superblends or superfood smoothies. These foods are packed with so much nutrition value and benefits, that you won’t want to miss including these in your healthy eating regimen. I tried Splendid Spoon superblends, and I love that they have superfoods, are fully plant-based and help boost your metabolism. You can easily have them for a quick meal replacement, post-workout smoothie, or simply as a complete snack. These smoothies are perfect for busy people, who are always on-the-go. Splendid spoon offers many flavors and bundles, plus deliver right to your door. Get 15% off here.
Bell peppers
Bell peppers are also one of my favorite foods to boost immune system. Besides the amount of antioxidants, vitamins A and C they have, these are perfect for cooking or adding to your favorite salads. I cannot have my meals without including bell peppers in some way. Bell peppers are hands down great for adding that dose of antioxidants to your system. The best way to eat them is raw, rather than cooked, as they may lose some of the vitamins with heat.
Fermented foods
I mentioned in previous posts about how key these foods are to our health overall. In this group you’ll find foods like yogurt and kefir, which are some of the main probiotics out there. Eating more probiotics is essential for gut health. As well, getting those good bacteria in your gut through probiotics will boost your body’s ability to burn fat. Another great one in the foods to boost immune system is ACV. If you haven’t checked the amazing benefits of apple cider vinegar already, head over to this blog post.
Oily fish
Fish is another of my favorite foods to include in my daily eating regimen. Well, we all know how fish is essential to keep a healthy weight, to lose weight, keep those blood sugar and cholesterol levels under control, your brain function at its best and what of you… The list goes on and on. The benefits of fish are basically due to the omega 3 it has. Omega 3 is not only an essential nutrient for good circulation and heart health, but it also plays an important role in preventing inflammation. This is another antioxidant you can’t miss out on!
Garlic
Garlic is one of those spices that almost everyone uses. This food is commonly known for helping to reduce blood pressure and slow down the hardening of the arteries. It has a compound named allicin, that is responsible for these properties. Apart from that, research found that garlic may have a powerful effect in boosting the immune system.
Roots like ginger and turmeric
If you missed my previous post about turmeric for weight loss, there you can find my review on the effects on our metabolism and how it can help to burn fat. Turmeric is becoming more and more a part of today’s people’s menus and recipes. I love to add it as a tea, it will help you relieve those cold symptoms.
Nuts and seeds
Nuts, like almonds and certain seeds like sunflower are packed with a lot of vitamin E, which is one of those key antioxidants to help fight against inflammation. Besides that, these foods have high amounts of B complex vitamins and minerals like phosphorus and magnesium. Well, you can find more about nuts and other benefits here.
Herb teas
Herb teas, especially green tea are also some of my favorites. Green tea has many antioxidants, that not only help to boost your energy and metabolism, but also your immune system. Green tea has many other health benefits that I love, including preventing the risk of heart disease. I recommend green tea because it has lower amounts of caffeine than regular coffee, but good enough amount to keep you alert and with good energy. Drinking green tea regularly may also help to boost your body’s ability to burn fat. You can learn more about other surprising benefits of green tea here.
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- Stress and anxiety relief
- Immune system boosters
- No jitters no energy crash
This is a perfect option for your wellness and fitness goals
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In short…
Eating well is certainly the key to having a great immune system. Having a healthy balanced eating lifestyle that includes more of the foods I mentioned above will not only help you stay fit, but also enhance your metabolism and immune system. Try adding more foods to boost immune system as part of your regular eating regimen and you’ll notice the difference. There are many others and you can make tons of recipes with them. Getting foods that are rich in antioxidants, vitamins, and minerals is a sure way to improve your immune system
There are other lifestyle changes, not related to food, that will also help to boost your immune system. Things like practicing more exercise, staying away from smoking, sleeping better, and managing stress will significantly help your body be at more balance. Your defenses and hormones will be working better and you’ll enjoy more wellness.If you are still struggling to find that level of wellbeing, having issues with food or simply still find it hard to lose weight or stay fit, I am here to help. I’ve also got some good free resources for you if you are looking to get your body in fat burning mode. Remember that having lasting realistic results is better than quick fixes! Let me know
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.
