Best Ways to Boost Your Immune System

Your immune system is designed to fight viruses, bacteria, and foreign bodies – and it does a remarkable job. But, sometimes this ironclad system fails, allowing germs to invade. This usually happens when your immune system gets worn down by stress, junk food, lack of sleep and exercise, or toxins.

With coronavirus continuing to spread, many people are looking for quick ways to strengthen their immunity and fight off viruses. To put things into perspective, there’s no shortcut to boosting immunity overnight. However, you can continue to support your immune system and make sure it’s working at its best.

Best Foods to Boost Immunity

A healthy and balanced diet is the first line of defense to strengthen your immunity naturally. So, we’ve listed few immunity-boosting foods to keep you healthy and prevent infections:

• Citrus Fruits & Peppers – We all know that Vitamin C helps build up immunity. Since your body doesn’t product or store it, it’s important to get your daily dose of Vitamin C. Most citrus fruits such as oranges, grapefruits and guavas are loaded with this vitamin. In addition to that, bell peppers surprisingly have double the amount of vitamin C than oranges.
  
  
• Antioxidant-rich Foods – Blueberries and green tea contain flavonoids, an antioxidant that can help reduce and repair damage to cells and boost immunity. Enjoy blueberries on their own or add them to your smoothies, açaí bowls or overnight oats.
  
  
• Cruciferous Vegetables – Veggies from the cruciferous family such as broccoli, kale, spinach, cabbage and brussels sprouts and bok choy are packed with vitamins A, C and E as well as antioxidants and fiber, which together help keep your immunity in check.
  
  
• Herbs & Spices – Ginger is a common ingredient people turn to when they fall sick. It helps fight inflammation, providing relief from sore throat and other inflammatory diseases. Other spices such as turmeric, cinnamon, cloves also have anti-bacterial properties.

We’ve got a quick and easy recipe for an immunity booster drink.

Servings: 1 Cup
Ingredients:
1 ½ cup water
½ tsp turmeric powder (or freshly grated turmeric)
½ tsp ginger, grated
2 cloves
½ tsp cumin seeds
¼ tsp pepper
½ inch cinnamon stick (or powdered)
4-5 holy basil leaves (optional)
1 tsp honey (optional)
1 slice lemon (optional)

Instructions:
In a saucepan, add all the ingredients together, except honey and lemon. Boil until only ½ water remains. Strain the mixture into a cup and add honey and a slice of lemon. Sip on this magical elixir 1-2 times a day during flu season.

Other foods such as salmon, tuna, chicken, almonds, yogurt and garlic also are great options to include in your diet for supercharging your immunity. So, stock your kitchen with these nutrient powerhouses.

Apart from a balanced diet, paying attention to your lifestyle is also essential. Regular exercise, reducing stress, getting enough sleep and staying hydrated all make a huge difference in keeping your immune system going. Implementing these steps will take you one step closer to keeping your health and well-being in check. Follow us on Instagram @sunsandsports and try our home workout videos to keep you fit.