The Luxe Digest

Connecting ideas and people – how talk can change our lives

Foods essential to boost your immune system

Viruses have always been a nuisance to humankind and will continue to be as long as there is life on this planet. The human body’s immune system has an innate power of knowing how to heal itself. We need to give our bodies more credit for the intelligence they possess and even learn how to enhance it. Here are some foods that are rich in vitamins and minerals essential to keep you feeling fit and healthy throughout:
Citrus fruitsCitrus fruits are a must have in your diet. These fruits are rich in Vitamin C which is essential for boosting your immune system and fighting off colds and infections. Vitamin C has the added benefit of contributing to normal collagen formation, which helps promote healthy glowing skin. Citrus fruits include oranges, mandarins, grapefruit, lemons and limes.
Green, orange & yellow vegetablesWe all know vegetables need to be eaten on a daily basis, but did you know, certain vegetables are particularly good for your immune health? Green, orange and yellow vegetables are rich in vitamins and minerals essential for boosting your immune health.
These vegetables provide a source of beta-carotene which is converted to vitamin A within your body. Beta-Carotene supports the normal function of our immune system while Vitamin A promotes the health of our digestive tract lining. This is essential for protecting our bodies against colds and flu’s as it acts as a barrier to infections. Carrot, sweet potato, kale, asparagus, spinach are all great examples and can be included in your diet daily through, soups, stir-fries, stews, casseroles or smoothies.
TurmericThe active ingredient curcumin is well known for its anti-inflammatory, antioxidant and antibacterial properties. Curcumin also helps support the maintenance of a healthy digestive system and detoxifies the liver. There are lots of ways to include turmeric in your diet and support your immune system. Try having a cup of turmeric tea daily, adding it to your curries and using it to roasted vegetables.
GingerGinger is a well-known remedy for cramping, nausea and travel sickness. It’s also a great ingredient for boosting our immune systems due to its antioxidant, anti-inflammatory and antimicrobial properties. Use it as a spice and add to your stir-fries, add a knob of fresh ginger root to your smoothies or sip a cup of ginger tea in the mornings. Why not combine ginger and turmeric to give your immune system the extra defense boost!
GarlicGarlic can do a lot more than added aroma and taste to your dish as its nutritional benefits are countless. The active ingredient allicin, protects the body from infections and disease while also supporting a healthy heart and reducing cholesterol. It has a decongestant action as it relieves congestion of the upper respiratory tract. Garlic also supports healthy glowing skin by slowing down the depletion of collagen and protecting our skin from the effect of free radicals.
PineapplePineapple contains an enzyme called bromelain which aids the digestion of protein and allows your body to utilize immune boosting amino acids effectively. Pineapple is also well known for its anti- inflammatory properties which can help heal sore throats. Its decongestant action can help relieve congestion in someone suffering with a cold. Pineapple can make a sweet addition to smoothies or add it to some yogurt that is rich in probiotics.
WheatgrassWheatgrass is a nutrient dense food, packed with chlorophyll, beta carotene, vitamin C, vitamin B complex, amino acids, calcium, potassium and magnesium. Wheatgrass is filled with nutritional benefits including liver support and immune function as it helps boost the livers ability to flush out toxins and cleanse the body. Wheatgrass is also great for balancing blood pH and promoting healthy, radiant skin.
BerriesBerries are a rich source of vitamin C, antioxidants and polyphenols. Vitamin C is well known for its immune boosting properties, while antioxidants and polyphenols play a role in fighting cancer and other chronic diseases. Berries add great color and a sweet taste to many dishes.
Probiotic yogurtsProbiotic yogurts contain live bacteria that are good for your health, especially your digestive system as they help keep your gut healthy. This may stimulate your immune system and help fight illnesses.
Pumpkin seedsPumpkin seeds are a rich source of zinc which is a mineral well known for supporting a strong and healthy immune system. It may help reduce the duration of an infection due to its healing properties. Pumpkin seeds can be eaten on their own as a snack, or add them to salads, smoothies or yogurts.
Try to include some of these foods in your diet on a daily basis to help keep your immune system strong and healthy. For a better understanding on maintaining a healthy nutritional diet, reach out to EA homecare’s diet and nutrition experts at