Placeholder Superfoods to strengthen your immune system Holland & Barrett
6 superalimentos para favorecer tu sistema inmunológico

6 superfoods to boost your immune system

1. 6 superfoods to support your immune system

2. Sources

6 superfoods to support your immune system

If you want to avoid succumbing to countless sneezes and sniffles during the colder months, there are a number of steps you can take.

Purchasing yourself warm when going outside and making sure your home is warm is a necessity, but you should also consider the types of foods you eat to support your immunity.

Include these immunity-supporting foods in your diet:

1. Oranges

You should make sure your body has plenty of vitamin C during the colder months as it helps your body fight infections. Vitamin C cannot be stored by your body, so you should try to incorporate foods rich in vitamin C every day. If you're not a fan of oranges, then you could try eating more tomatoes, peas and peppers, taking a vitamin C supplement or drinking hot lemon.

2. Watermelon

They may be hard to find this time of year, but watermelons contain citrulline, which helps keep your heart healthy, and are also rich in vitamins A, C and B6. Its red meat supplies your body with lycopene, helping your bones stay strong and your immune system balanced.

3. Broccoli

When it comes to choosing your daily fruit and vegetable intake, make sure broccoli becomes a firm favorite as it's packed with nutrients that are good for your gut. It is rich in fiber, vitamin C, potassium, vitamin B6 and vitamin A. Instead of cooking broccoli, try to eat it raw if you can, as it is more nutritious this way. Similar vegetables that are classified as superfoods when it comes to the immune system include sprouts, kale, and cauliflower. Why not try this tasty broccoli, spinach and wheatgrass soup?

4. Oysters

If you want to be as healthy as possible, you need to make sure your body has enough zinc. There are several different ways to do this. You can take a zinc supplement or try eating oysters, eggs, mushrooms, chicken, pumpkin seeds, or cashews more regularly. Zinc is necessary for the production of white blood cells so your body can fight infections and for the health of your skin, hair and nails.

5. Yogurt

Instead of pouring milk on your cereal in the morning, why not add a tablespoon of yogurt instead? You should choose a yogurt that contains "live bacteria", as these help your immune system fight against bad bacteria in the intestine. Yogurts also contain vitamin D, which helps regulate the immune system. Discover three tasty recipes with yogurt here.

6. Cinnamon

Next time you're making hot chocolate or a cup of tea, try sprinkling on a little cinnamon. You can try mixing it with raw honey, or make your own dairy-free cream cheese cinnamon rolls.

 

Sources

https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4298
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
https://www.livescience.com/45408-broccoli-nutrition.html
https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1229
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#yogurt
https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4096

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