Tip 1: Bell pepper
It is rich in vitamins such as beta carotene and vitamin C. The vitamin C content of red bell bell pepper is equal to that of citrus fruits, especially when the bell pepper is eaten raw.
Tip 2: Broccoli
Broccoli is one of the healthiest green vegetables. Not only vitamin A, C and E, but also a great source of antioxidants and fiber. If you don’t like it raw or can’t tolerate it, you should blanch broccoli briefly; that way you get the most vitamin and mineral content.
Tip 3: Spinach and other leafy vegetables
Spinach is packed with antioxidants. With vitamins C and beta-carotene, both raw and cooked spinach can support the immune system.
Tip 4: Citrus fruits
Natural and healthy sources of vitamin C are lemons, tangerines, limes, oranges and mandarins. It is believed to increase the production of white blood cells, which are needed to fight off infections.
Tip 5: Sweet potatoes
Sweet potatoes are another food rich in beta-carotene, which plays an important role in the immune system. Intestinal barrier function and immune response can be improved, thereby reducing susceptibility to infection.
Tip 6: Papaya
Papaya is a real vitamin C bomb. Through the digestive enzyme papain, papaya can support a healthy gut, which in turn is important for a strong immune system.
Tip 7: Herbs and spices
These herbs and spices can not only strengthen immunity, but also give a good taste: cayenne pepper, cinnamon, garlic, ginger, sage and turmeric.
Tip 8: Seeds and nuts
Nuts and seeds, such as almonds and sunflower seeds, provide us with vitamin E. This nutrient is essential for a strong immune system.
Tip 9: Yogurt, kefir and other fermented beverages
A healthy gut is important for a well-functioning immune system. Make sure yogurt contains live, active cultures – avoid products with added.