9 foods to boost your immune defenses

If you feel weak, tired and easily prone to infection, then it’s time to strengthen your immune system.

Because it is he who protects your body against bacteria, fungi and infectious diseases.

To increase your defenses, you have to consider different factors. For example, lead a stress free life, have good sleep habits and, of course, follow a healthy and balanced diet.

Here are some of the foods that will be the greatest ally of your immune system.

1. The water

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Your body needs to be well hydrated to eliminate toxins and clean up all waste from the body.

At the same time, hydration helps reduce infections and protects and clears the airways.

Try to drink 10 to 12 glasses of water a day to keep you hydrated.

2. Garlic

In addition to giving your dishes an excellent taste, garlic has antibacterial and antiviral properties that help boost your defenses.

Did not you know? It is good to drink hot lemon water in the morning

3. Citrus fruit

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Lemon, tangerine, grapefruit, orange and citrus fruits are some of the most popular foods To boost immune defenses.

By virtue of their high vitamin C content, they act as antioxidants, prevent respiratory diseases and promote recovery.

Citrus fruits can offer much more than vitamin C to the body. They are filled with fiber, potassium, magnesium and calcium. All these elements are necessary for strengthening the bones, muscles, and control of the nervous system .

4. Honey

Although honey is generally used to sweeten foods and beverages, its benefits go beyond sweet taste.

Because it contains a wide variety of antioxidants. It helps relieve coughs, take care of the lungs, prevent dryness of the throat and eliminate mucus.

On the other hand, honey acts as a calming agent for our nervous system. It also reduces cholesterol, helps improve digestion and, of course, boosts the immune system.

5. Onion

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Onion is one of the most used natural remedies for fighting infections

thanks to its purifying and disinfecting properties

  • Contains vitamins, mineral salts, sulfur, magnesium, iron and sodium.
  • It helps fight diabetes, heart disease, infectious diseases and digestive problems.

6. The fruits and red vegetables The color of fruits and vegetables indicates that they contain beneficial nutrients and offer benefits to our body.

Red fruits and vegetables are rich in carotene and vitamin A . Two elements perfect to reinforce the immune system defenses.

They also contain antioxidants, improve blood circulation. And, finally, they act as purifiers by eliminating toxic substances from the body.

They also improve mood, protect the skin from the sun and promote cellular regeneration.

In this group we find the following foods:

  • Tomatoes
  • The paprika
  • Strawberries
  • Cherries
  • The pastel
  • Red apples
  • Raspberries
  • Red beets

7. The mushrooms

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Mushrooms are ideal for strengthening the body’s defenses and giving it enough of energy to perform daily activities

They have antimicrobial and antiviral properties. They also contain potassium, regulate bodily fluids, normalize blood pressure, and stimulate metabolism.

8. Food rich in vitamin E If you need to increase your expenses, the next food group will also be of great help:

  • Almonds
  • Swiss chard, spinach, broccoli
  • Parsley
  • Lawyers
  • Soybeans
  • The sunflower
  • The papaya
  • The olives
  • Wheat germs

Vitamin E stands out as a potent antioxidant and also stimulates the proper functioning of the immune system.

Its balanced daily intake helps protect against heart disease, eye disorders and strengthens hair.

  • She also plays an important role in skin care, contributing to the rapid regeneration of the epidermis tissue.
  • Therefore, it is recommended for the prevention of skin spots, wrinkles and acne.

Want to know more? 6 Tips to Strengthen Your Immune System

9. Foods rich in iron

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This mineral is essential if you want to strengthen your immune system, help treat and prepare. Come the year as well as reduce the risks of fatigue and weakness.

It is also recommended for skincare, because it fights free radicals and promotes the body’s energy.

Here are the main food sources of iron:

  • Red meat
  • Dried fruits
  • Green Leaf Vegetables
  • The seafood
  • The complete cereals
  • The dry vegetables
  • The fish
  • The chicken
  • Prunes and raisins

As you have seen, without immune system strong, you can not be healthy. The foods mentioned above contribute, so consume them without moderation.

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