The world is currently facing one of the most difficult periods in recent history. Covid-19 is the common enemy, the enemy that captured us all in one or another way. Literally, most of the countries declared a state of emergency. This affects most of our life aspects. Our health is in danger. However, we can help ourselves and take care of our health and eating healthy. Don’t forget about your exercise too!

It is advisable to get as much fluid intake and a light diet. Here are some good examples: homemade soup, broth, fish, chicken, turkey, lots of fruits and vegetables.

10 Recommended Healthy Foods to Boost your Immune System

1. Garlic

It has great medicinal value with its antibacterial, antiviral and antifungal activity. This miracle-working vegetable contains calcium, potassium and sulfur compounds that affect the release of unwanted bacteria. It should be a must-have ingredient for all kinds of dishes and salads.

2. Avocado

Did you know that avocado is called ‘the most perfect grocery’? Nutritionists say that it contains all the ingredients that human needs to normally function. This magical fruit contributes to the prevention of Alzheimer’s, cancer, heart disease, diabetes and many other problems. Avocado contains monounsaturated fats, folate, lutein, oleic acid and potassium, a large amount of fiber and lots of vitamins. Considering all of this you can get the picture of how avocado affects the human body.

3. Honey

Honey is known to be a natural antioxidant with antibacterial and anti-inflammatory properties. If you caught a cold, use honey, linden if possible, dissolve in a cup of warm milk and drink it. It is advisable to add some lemon juice as well. Milk should not be hot because nutrients of honey are lost at high temperatures.

4. Ginger

Another multi-beneficial plant, it has an anti-inflammatory effect and is usually recommended in the form of teas. Cut a piece of ginger about 2 cm in length and cook for 2 minutes in 200 ml of water and drink it cool as tea, sweeten with honey.

5. Turmeric

Not only does it add flavor to the meal but turmeric has been proven to be excellent at combating infections and inflammation by preventing the harmful effects of free radicals. You can add it to your soup or tea. It is also great on potatoes. 🙂

6. Red Paprika

You already heard that vitamin C is essential for boosting the immune system. Did you know that red paprika contains twice as much vitamin C content as in citruses? Powerful vegetable, right?!

7. Salmon

Salmon contains high protein content which is why it is an excellent ingredient for the production of essential ingredients, such as omega 3 fatty acids, that are necessary for T-cell activation. The higher the number of T-cells, the less likely you are to become ill.

8. Brussels sprout

Not only does the vegetable provide a ton of nutrients but it also prevents cell damage. Half a cup of this amazing plant is enough to provide half the recommended daily vitamin C value.

9. Fruit and vegetable juices

Naturally squeezed fruit and vegetable juices contain significant amounts of Vitamin C, beta-carotene and minerals that increase the body’s resistance to infection. Lemonade is a great choice (with warm water and honey to soothe a sore throat), then orange juice, grapefruit, apples, carrots, beets, spinach.

10. Teas

Hot honey-sweetened tea causes sweating which is a great part of the therapy in conditions of colds. Teas are rich in antioxidants that prevent and alleviate cold symptoms. Green tea, chamomile, hibiscus, these are all great choices. The cough suppressant teaspoons are white mallow and linden, and the ones that make it easy to cough are auricula, thyme, plantain.

Essential oils

They might be very helpful in fighting viruses with food. Some of the oils that you can use in the kitchen are lemon, orange, nutmeg, ginger, tangerine, sage, lemongrass, grapefruit, peppermint, cinnamon, oregano, lime, rosemary, cloves, basil, rose, cumin, cardamom, estragon.

Adding essential oils to your favorite recipes can have many important health benefits. They can also add a special flavor to your dishes. However, you should be careful and follow the instructions for every specific oil!

All of these groceries are very healthy and we should add it to our menu as often as possible.

Stay home during these difficult pandemic times! Work on yourself by learning something new, play your favorite instrument, read books, play with your kids and take care of your family. And don’t forget to eat healthily and to do some exercise.