These foods will boost your immune system

Whether you are recovering from an illness or just want to have a stronger immune system, eat these foods to keep your body healthy.

LEAFY GREENS

Leafy greens like kale and spinach contain fibre, vitamins A, C, and calcium, as well as phytochemicals (chemicals sourced from plants that benefit your health). Some of the advantages of eating leafy greens are:

• Maintaining cholesterol
• Improved memory and cognitive abilities
• Reducing the advancement of eye diseases such as glaucoma and cataracts

ONIONS AND GARLIC

Garlic is one of the best foods you can eat to boost your immune system. Onions, garlic, leeks, chives, and other similar vegetables are also beneficial for lowering blood pressure, maintaining heart health, and preventing cancer. Garlic is high in vitamin C, manganese, selenium, and fibre. Cooking them will make them lose some of their nutritional value. So, it is best to eat them uncooked.

ALMONDS

Almonds are particularly beneficial for your eye health, due to their high content of vitamin E. Vitamin E protects against macular degeneration and cataracts. Age-related macular degeneration is an eye disease that can blur your central vision. It happens when aging causes damage to the macula — the part of the eye that controls sharp vision.

GINGER

Ginger has numerous health benefits due to its anti-inflammatory properties. Gingerol, the main bioactive compound in ginger, is responsible for many of ginger’s medicinal properties. Benefits of ginger include:

• Managing arthritis
• Reducing menstrual symptoms
• Relieving nausea and vomiting
• Improving heart disease risk factors
• Managing indigestion

AVOCADOS

Avocados contain nearly 20 different vitamins and minerals. People who regularly eat avocados have higher intakes of fibre, vitamins E and K, magnesium, and potassium than people who don’t eat them. Health benefits of avocados include:

• Anti-inflammatory properties
• Regulates blood pressure
• Improves digestion
• Reduces depression

BROCCOLI

Broccoli’s anti-inflammatory, antioxidant, and fibre-rich properties support heart health. It can help lower cholesterol, maintain proper blood pressure, and promote cardiovascular health.

EGGS

Eggs provide a valuable source of quality protein while also containing 13 essential vitamins and minerals and omega-3 fatty acids and antioxidants. Omega-3 fatty acids play an important role in the way your cell membranes work – from heart and brain health through to protecting your eyes. A serving of two eggs provides 82% of your recommended daily intake of vitamin D.

Eggs can also support mental health. The combination of vitamin B2, B12, choline, iron and tryptophan are all associated with helping reduce the risk of anxiety, symptoms of depression and naturally aiding sleep.