Foods That Boost Your Immune System

The COVID-19 pandemic has created a huge stir at a global scale, a test of our immune systems. Thus having a strong immune system is crucial. Through a healthy diet, proper sleep, stress management and exercise, you can boost your immune system.

Speaking of a healthy diet, did you know any foods that can strengthen your immune system against diseases? Read on to find out, including how you can add them to your diet easily.

6 Foods That Boost Your Immune System

Here are our top 6 picks that you can incorporate in your daily diet.

1. Citric Fruits

Whenever you’ll think of boosting your immunity, vitamin C comes top of the list. In fact, people tend to eat citric fruits in cold weather for a reason.

Basically, vitamin C is an antioxidant, fighting off free radicals, which damage your immune system. It is an incredible booster for those dealing with stress regularly. Because stress leads to increased production of free radicals that are countered well by vitamin C.

The daily recommended dose of vitamin C is 200 mg a day, as the rest is drained out of the body.

So, avoid junk foods during midday cravings. Instead, get an orange, a tangerine, a clementine, or a glass of lime water.

Don’t have time to get fresh fruits? Fresh fruits delivery in Malaysia is a really convenient option to get it at your doorstep.

2. Almonds and Walnuts

Not only nuts are brain-boosting and anti-ageing foods, but they’re great immune boosters as well. Almonds and walnuts contain a rich quantity of vitamin E, which is again an antioxidant to boost immune functions.

When your daily vitamin E intake is adequate, your immune system would be invincible to a great extent.

In addition, walnuts contain omega-3 fatty acids, which reduce inflammations and help with immune functions.

So, sprinkle chopped nuts on top of your desserts or snack on them during midnight cravings. However, to keep it healthy, avoid eating salted nuts.

So don’t forget to buy yourself some healthy nuts while doing your online grocery shopping.

3. Garlic

Garlic, a must-have ingredient of Asian cuisines, can boost your immunity commendably.

Garlic is an ancient remedy to fight infections and diseases. Moreover, it can spice up your dishes. So, add garlic in curries, steamed vegetables, and chicken coatings to add more flavour.

4. Shellfish and Fatty Fish

Shellfish contains zinc in high quantity. Zinc is actually involved in immune cells production. Whereas, fatty fish contain ample amount of omega-3 fatty acids, the immune-boosting ingredient.

Fatty acids also prevent autoimmune disorders like Crohn’s disease, rheumatoid arthritis, etc. So, have seafood at least 2 to 3 times a week. Crabs, lobsters, clams, mussels or oily fish (salmon, sardines, trout, tuna, and mackerel) are all good.

You can easily buy seafood online in Malaysia without having to worry about the quality and freshness.

5. Broccoli

Broccoli is an amazing immune-boosting vegetable. It’s rich in vital nutrients like vitamin A, C, and E and antioxidants. Moreover, healthy fibre is really filling for your stomach if you want to shed some pounds.

You can add broccoli to quiche, vegetable soups, stir-fry dishes or steamed vegetables. They are super-healthy for kids and pregnant women too.

6. Leafy Greens

Remember, Popeye, the sailorman loved spinach—the immune booster.

Dark, leafy greens are popular for their health-boosting powers. They contain a high quantity of beta carotene, associated with fighting inflammation and increasing immune cells production.

Beta carotenes convert into vitamin A that is easily absorbed with fats. So, it’s best to eat leafy greens with nuts and slightly cooked form to enjoy the benefits.

Additionally, leafy greens contain bioactive compounds that optimize immune functions in the gut.

You can blend leafy greens into a smoothie or steam them with a little bit of turmeric, black pepper and garlic. Enjoy your kale, spinach and arugula recipes. However, don’t forget to have some nuts to maximize the benefits.

Final Verdict

If your mind and body aren’t healthy and strong, chances are you’d end up getting sick from time to time. To stay forever healthy and super-charged, start your online grocery shopping now. Avoid unhealthy, sugary or frozen foods and get yourself fresh foods for a month and see the difference. After all one of the best fresh vegetable and fruits delivery in Malaysia is just a few clicks/tabs away.