No one is in denial that we live in a world of germs. It is impossible to avoid exposure. Genetic makeups may give some people an advantage over others. However, it does not stop people from becoming sick.

All of us have been a victim of an illness at some point in our lives. Moreover, it is likely that we will get sick again in the future. Our best chances of avoiding sickness are by using good hygiene, exercising, and employing good dietary habits.

A holistic approach is required to maintain a good state of health. While good hygiene and exercise serve as obvious advice to most people, eating healthy is not always obvious. Furthermore, most people have their own definitions of the word, healthy.

Some people have created their definition based on advice from family, friends, or health professionals. Alternatively, others have formed their definition based on speculation or ignorance.

If you cannot define “healthy”, then your immune system will be happy to tell you. The immune system is the foundation of our health. It works for us every day to keep us well. Ask yourself: “Are you making its job easier or harder?”

Like any system, the immune system is no different. It has a tolerance too. If you eat unhealthy on a consistent basis, your immune system will make you aware of it.

Dosing yourself with drugs in an attempt to feel better will cause more consequences in the long term. So, I would not recommend it.

Take a step in the right direction by incorporating these eight immune-boosting foods in your diet.

cooking with mushrooms

1. Mushrooms

Mushrooms are an immune-boosting food that contains substantial amounts of fiber, protein, calcium, and B vitamins. The immune system feeds off of the beta-glucans, which are powerful compounds that enhance immunity in a similar way as echinacea.

Recipe: Mushroom & Onion Soup

  1. Cut the mushrooms and onions while waiting for the water to boil in the pot.
  2. Add the vegetables into the pot of boiling water and add seasonings to the soup before eating.

cooking with garlic

2. Garlic

Garlic is probably one of the best immune-boosting foods out there. It is a natural alternative to synthetic antibiotics since it is antibacterial, antiviral, and anti-fungal. Furthermore, garlic has also been shown to lower blood pressure and LDL cholesterol.

Recipe: Garlic Bread

  1. Spread butter on both sides of the bread (preferably white or Italian bread) and season it with garlic powder while your grill pan is being preheated over medium heat.
  2. Place the bread slices in the pan and flip them a few times until both sides are golden brown.

cooking with cinnamon

3. Cinnamon

Cinnamon does not only have an amazing taste, but it also serves an amazing purpose. The seasoning lowers blood sugar and removes toxins from the body. It is also an antimicrobial agent that has been found to kill E. Coli and many other types of bacteria.

Recipe: Sweet & Savory Sweet Potatoes

  1. Preheat your frying pan with your favorite cooking oil while cutting the sweet potatoes and covering a plate with cinnamon.
  2. Add the sweet potatoes in the pan and flip them a few times until both sides are brown.
  3. Douse each sweet potato slice in cinnamon and enjoy!

cooking with broccoli

4. Broccoli

Cruciferous vegetables like broccoli are good foods to help detoxify the body naturally. It contains the amino acid, choline, which helps to maintain a healthy gut. Also, it is high in Vitamin C, a vitamin known for its immune-boosting properties.

Recipe: Broccoli With Melted Cheese

  1. Preheat your frying pan with low heat while slicing the broccoli and your favorite cheese.
  2. Add the broccoli and cheese in the pan and stir fry for a few minutes until the broccoli is tender and the cheese is creamy.

quick yogurt breakfast and add granola

5. Yogurt

Like milk, yogurt also does a body good. It contains Vitamin D and probiotics, which both help boost the immune system. If you want to get the maximum benefit from yogurt, it is best to buy an unflavored kind.

Recipe: Breakfast To-Go Yogurt With Granola

  1. Pick one or two small containers of yogurt and mix your preferred granola with the yogurt.

blueberries for breakfast or lunch

6. Blueberries

This small fruit packs a punch. It is very high in antioxidants compared to other fruits. While most fruits are known to have a lot of sugar, blueberries are actually one of the exceptions. So, eat them generously.

Recipe: Blueberries & Almonds

  1. Take a container of blueberries and a cup of almonds to add it in a bowl together. Enjoy!

avocado-878958_640

7. Avocados

This primary guacamole ingredient does not disappoint regarding health benefits. It has essential fatty acids, Vitamin A, and Vitamin E. It also contains lycopene and beta-carotene, both antioxidants that fight off free radicals.

Recipe: Egg & Avocado Wrap

  1. Preheat your frying pan with your favorite cooking oil while extracting the avocado from its shell.
  2. Add 2 eggs to the pan and start scrambling them.
  3. Remove the scrambled eggs from the pan and place it in a corn tortilla with the avocado. Enjoy!

cooking with spinach

8. Spinach

Did you ever wonder why Popeye always ate spinach? Spinach is rich in folic acid and Vitamin C, which are both known to boost immunity. It is also an excellent source of potassium and magnesium, two minerals that keep the body hydrated and keep energy levels balanced.

Recipe: Breadless Burger

  1. Preheat your frying pan with your favorite cooking oil while creating a thick base of spinach that looks like a bread slice on your plate.
  2. Form a burger with your ground meat and add it to the pan to cook it as you wish (rare, medium rare, or well done).
  3. When the burger is done, place it on the spinach base. Cover the burger with your preferred condiments and seasonings. Then, create the other thick base of spinach to place on the top of the burger. Then, enjoy!

Did You Know?

Did you notice that six out of the eight foods listed are fruits and vegetables? Did you notice that seven out of the eight mentioned recipes include at least one fruit or vegetable? It should not be a surprise. Now, do you see why your parents were telling you to eat your fruits and vegetables?

Mesothelioma Help (an organization dedicated to helping mesothelioma patients) discovered that a diet high in fruits and vegetables can reduce cancer recurrence.

Most fruits and vegetables are not only rich in nutrients but tasty too. So, why not incorporate these immune-boosting foods into your diet?

Are you encouraged to eat more fruits and vegetables now?

Featured photo credit: Pixabay via pixabay.com

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