15 foods you need to add to your diet now to boost your overall health

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Fear of the coronavirus pandemic surging again makes people wonder what they can do to prevent contracting it.

The usual preventative measures include staying home when possible, wearing a mask, social distancing, washing your hands and using hand sanitizer, and awaiting the vaccine. But is this enough?

It’s also important to keep yourself healthy so that you have a better chance at fighting the virus quickly if you do contract it.

While no lifestyle modification, supplement, or diet can guarantee protection from COVID, easy things you can change include the typical recommendation of a healthy diet and exercise. 

Did you know that there are actually 15 foods that you can add to your diet to boost your immune system? Check them out below so you can incorporate them into your dinner plans tonight.

1. Citrus Fruits 

Try grapefruits, oranges, clementines, tangerines, lemons, or limes for a big vitamin C boost each day.

The recommended daily amount for women is 75 mg and for men is 90 mg. vitamin C can help produce more white blood cells for fighting infections.

2. Red Bell Peppers 

For another great vitamin C and beta carotene source, try having red bell peppers as a snack. They are known for boosting your immune system and keeping your skin and eyes healthy.

3. Broccoli 

Steam some vegetables, like broccoli, for dinner this week. It’ll give you a boost of fiber, antioxidants, and vitamins A, C, and E.

4. Garlic 

If you’re like me, you like the taste of garlic on everything. But, it also is known to boost your immune system and slow down the hardening of arteries. I’ll definitely keep adding it to my meals!

5. Ginger 

I’m one of those people who loves sushi but never touches the ginger.

I’ll probably change that, though, because it decreases inflammation, helps with sore throats, decreases chronic pain, and lowers cholesterol.

6. Spinach

It’s packed full of vitamin C, antioxidants, and beta carotene.

It can help you fight off infections easier, so add a handful to your omelet or cook it as a side for dinner.

7. Yogurt

Plain and Greek yogurt contains live and active cultures, as well as vitamin D that may help stimulate your immune system.

There are even studies being conducted to test if vitamin D can lower your risk of COVID-19. So, adding it as a snack a couple of days each week won’t hurt.

8. Almonds

These nuts are packed with vitamin E and healthy fats to help improve your immune system.

Half a cup of almonds is just the crunchy snack you need to quench your cravings while also getting 100% of the daily recommended amount of vitamin E.

9. Sunflower Seeds

If you are low on phosphorous, magnesium, selenium, vitamin B-6, or vitamin E, sunflower seeds are a great place to get these nutrients.

Studies have been done to test its power at combatting viral infections.

10. Turmeric

If you like Indian food such as curry, you’ll be familiar with the taste and smell of Turmeric.

It’s well-known for its anti-inflammatory, immune-boosting, and anti-viral properties.

11. Green Tea

Would you ever consider swapping your daily cup (or five) of coffee for green tea?

It might be something worth considering given the powerful antioxidants and source of L-theanine within it. It is known for giving your T-cells a boost of germ-fighting compounds.

12. Papaya

Papayas aren’t a fruit that I’ve personally ever had, but they are known for their vitamin C, papain, potassium, magnesium, and folate.

It might be worth picking up during your next grocery trip. Even if you don’t like the taste, at least you made an effort to boost your immune system.

13. Kiwi

Kiwis are a fruit full of folate, potassium, vitamin K, and vitamin C.

These nutrients help your body function properly while also fighting infection.

14. Poultry

Have you ever wondered why chicken noodle soup is the go-to when someone is sick?

It’s not just because the hot broth soothes your throat. Chicken and turkey contain high amounts of vitamin B-6, which helps you form healthy red blood cells.

15. Shellfish

Many people are known to be allergic to shellfish, so be careful with this recommendation. But, shellfish such as oysters, crab, lobster, and mussels are packed with zinc.

This nutrient is key in helping the immune system function properly. Just make sure you don’t get too much of it because that can do more harm than good.