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Check nowWe are what we eat. On a physical level, our bodies are made up of things we have eaten during our life. All parts of our bodies are regularly repaired and replaced. This means that what we put in our bodies is of vital importance to keep us in good health.
If you want a stronger immune system, look at what you are eating. Generally speaking, unprocessed foods, fruits, vegetables will reap many more benefits than ready-made or convenience foods when it comes to immune function.
Today, I will go through three immune-boosting vegetables and how to include more of them in your diet.
Garlic is a tasty addition to meals, but did you know it's also beneficial for your immune system? There's lots of research to back up the claim that garlic is full of antioxidants which help to fight infection and support the immune system. It has been found that garlic has high concentrations of vitamin C and B6, and it also contains a compound called allicin. This compound is released when you cut or crush a clove of garlic. Allicin is what gives garlic a distinctive smell and is thought to be part of the reason for its immune-boosting properties. That's why it is important to crush or chop your garlic before using it. Raw garlic is most beneficial for health; but it is thought that by leaving crushed or chopped garlic to stand before heating, it could help retain its health-giving properties.
My favourite garlic filled recipes:
Green leafy vegetables contain high levels of vitamins C, K, and folate. These are all brilliant immune system boosters. On top of that, green leafy veg contain antioxidants. These help keep you healthy by counteracting the damage that free radicals do to our cells.
Tip: the darker the leaf, the more antioxidants it contains.
As well as being a well-known source of vitamins, minerals, and essential nutrients, not to mention both soluble and insoluble dietary fibre, research is proving that green vegetables are also a key source of specialised chemical signals. Without getting too deep in science speak, these chemical signals help our immune systems to self-communicate.
My favourite green veg recipes:
Colourful vegetables are another great source of vitamin C and antioxidants, both of which help to keep the immune system in tip top shape. As well as being rich in essential vitamins, colourful vegetables are packed with plant compounds called phytonutrients, important for maintaining health and wellbeing.
Vegetables such as peppers, carrots, beetroot, squash and aubergine are just a few examples of vegetables that add colour, taste, and tonnes of immune-boosting vitamins to your diet.
Remember, the cooking process can affect the nutrient content of fruit and vegetables. Cook your veg lightly, so there is a crisp bite to it. If you are boiling vegetables, retain the boiled water and use it in a sauce so you retain that vitamin.
Tip: Red bell peppers are particularly high in vitamin C - in fact they actually contain more than many citrus fruits!
My favourite colourful veg recipes:
Here is my self care tip on how to include more immune-boosting veg in your diet:
The vegetables I have listed here deserved a special mention for their ability to improve our immune function. However, there are many more vegetables I didn't mention that serve a purpose for your health. Don't forget to eat a wide variety of vegetables and try not to get fixated on one thing. Variety is the spice of life, after all!
If you are feeling run down or think you might be coming down with a cold or flu, including these immune boosting vegetables in your diet is a great idea. However, you may need some extra support at times when your immune system is running on empty. Supplementing with vitamin C and Echinaforce is a good idea when you need to kick a cold or flu on its head.
https://pubmed.ncbi.nlm.nih.gov/11697022/
https://www.sciencedaily.com/releases/2011/10/111013121509.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819941/
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Take our quick quiz to discover just how healthy your immune system is, as well as some useful information about your general health and wellbeing!
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