Apart from washing your hands frequently, having good sleep and exercising on a daily basis, make sure you have foods that are rich in probiotics, Vitamin C, and Zinc. Foods rich in probiotics are those which are naturally fermented like kimchi, kraut, yoghurt, miso, tempeh, kombucha and sourdough. Including colourful fruits, veggies, garlic, turmeric, pecans, green tea and dark chocolate is also beneficial. Also, beans & legumes, whole grains, sweet potatoes help slow-metabolizing starches that feed the healthy bacteria in the little intestine. In addition to these foods having citrus fruits, cashews, pumpkin seeds, chickpeas, broccoli and its sprouts, mushrooms and berries too can help bolster the immunity levels.
Remember to also have more water as it helps flush out toxins from the body and helps carry oxygen thereby playing a crucial role in improving immunity. Having salmon, walnuts and chia seeds which are rich in omega-3 fatty acids, can reduce inflammation.
Antioxidant-rich foods include:
- Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes.
- Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus.
- Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams.
- Selenium: salmon and haddock.
