Nutrition to boost your immune system

We are all witnessing the coronavirus situation getting more and more intense every day, and it is hard to avoid panic setting in and taking over. In this situation, you might be wondering: how can I keep my family healthy and myself healthy? Is there something I can do to protect myself from getting sick and getting the coronavirus?
​
There is no magic pill or magic food that is guaranteed to protect you against coronavirus by boosting your immune system, despite the claims by quasi-doctors you may have seen on the Internet. The answer lies in avoiding public places and big crowds of people and strengthening your immune system overall and completely. Making sure that your immune system functions optimally is going to keep you healthy and give you a sense of control in such uncertain times. Here is how you can use nutrition to boost your immune system.
 
Citrus fruits
Most people turn to vitamin C after they have caught a cold because they help build up your immune system, but the truth is that we should be eating these fruits all the time, not only when we fall ill. Vitamin C increases the production of white blood cells, and they are the key to fighting infections. Popular citrus fruits include oranges, tangerines, limes, clementine, lemons, grapefruit, etc. and you should eat them whenever you get your hands on them.
 
Red bell peppers
The majority of people think that citrus fruits have the most vitamin C of any fruit or vegetable, but that is not the actual truth. The winner is the bell pepper, which contains twice as much vitamin C as citrus. Besides being packed with vitamin C, bell peppers are also a rich source of beta-carotene. Bell peppers are one of the healthiest vegetables for boosting your immune system.
 
Mushrooms
Mushrooms are high in B vitamins like niacin and riboflavin, as well as the selenium. These vitamins and minerals are necessary for the immune system to work in tip-top form. Mushrooms are high in polysaccharides, which are sugar-like molecules that boost immune function. Overall, mushrooms are delicious and immunity-boosting.
 
Acai Berry
Acai berries are very potent antioxidants, and they are very high in anthocyanins. By collecting the free radicals in the body, acai berries combat oxidative stress, strengthen the body’s immunity and lower the inflammation in the body. If you wanted to find an excuse to enjoy an acai bowl every day, now you have it!
 
Broccoli
Broccoli is supercharged with vitamins A, E, and C, as well as many other antioxidants and fiber, which makes it one of the healthiest vegetables you can eat. You should cook broccoli as little as possible (or not at all, if possible) because that is the key to keeping its power intact.
 
Garlic
Garlic, as a condiment, is found in almost every cuisine in the world, because it adds a unique flavor to the meals we are making, and it is a must-have for a working immune system. Garlic’s heavy concentration of sulfur-containing compounds (allicin, for example) is creditable for garlic's immune-boosting properties.
 
Almonds
Even though we tend to prioritize vitamin C over vitamin E when it comes to fighting off the cold, vitamin E is key to a healthy immune system. Vitamin E is a fat-soluble vitamin, which means that it requires the presence of fat to be adequately absorbed. And nuts, such as almonds, are the perfect source of healthy fats. And they make for a great, healthy snack!
 
Sunflower seeds
Sunflower seeds are full of healthy and immune-boosting nutrients, and some of them include phosphorous, magnesium, and vitamin B-6. Sunflower seeds are also incredibly high in vitamin E, which is a powerful antioxidant.
 
Extra tip
Even though a healthy diet plays an important part in building the immune system, it is not enough. Making some life changes and habits is going to help your immune system even stronger. Here are some of them:

• avoid smoking
• exercise regularly
• maintain a healthy weight
• avoid alcohol (or drink in moderation)
• make sure you get enough sleep
• avoid and minimize stress
• practice correct hand-washing and oral hygiene