Immune support is as important as ever, especially with the emerge of COVID-19. Here are my top 3 foods that boost immune function:
Food Number 1️⃣.
Fresh lemon. Citrus fruits are in season, and my favourite is the humble Lemon. Lemons provide Vitamin C which are needed by T-Cells to kill pathogens, and stimulate the activity of antibodies IgG and IgM.
The Recommended Daily Intake (RDI) for adults, for Vitamin C is 45mg. Remember this is the MINIMUM amount to avoid a nutrient deficiency.. The juice of a lemon provides 22mg of Vitamin C that can help add to your requirement.
However, you need higher amounts during the colder months.To correct deficiency you need 150mg. Additionally, its recommended for Respiratory infections,to take up to or greater than 2000mg of Vitamin C or 1000mg every 2 hours.
Aside from the essential Vitamin C, lemons also provide citric acid – that may help prevent kidney stones, and antioxidants that protect against cardiovascular disease.
Add lemon juice to your salads, cooked fish or drink warm lemon water to stay hydrated.
Food Number 2️⃣.
Garlic has been used as Medicine for centuries. Fresh garlic contains a powerful antibacterial compound called Allicin.
Alicin gets converted to sulphur compounds that stimulate bacteria and virus fighting white blood cells.
Alicin is increased once the garlic is crushed. Once crushed let it sit for about 10 minutes before using.
You can add extra crushed garlic into your meals, salad dressings, and soups. Or you can simmer in pot of hot water to make a garlic tonic.
Food Number 3️⃣.
My favourite herb Ginger. They have been used in Traditional Chinese Medicine for centuries. Ginger contains powerful anti-inflammatory, antioxidant, antiviral and antibacterial properties.
Gingerol, is the bioactive substance in fresh ginger shown to lower the risk of infection.
Ginger extract has been found to fight the growth of many different types of bacteria.
You can add sliced ginger into soups and Asian stir fries, or steep sliced ginger in hot water as a warming drink.
So those are my top immune boosting foods you can add to your diet today! For support for your own immune system see our services here.
References https://www.karger.com/?DOI=10.1159/000090495 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113757/ https://www.healthline.com/nutrition/foods/lemons#plant-compounds https://www.healthline.com/nutrition/garlic-fights-colds-and-flu#section2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609356/ https://www.healthline.com/nutrition/11-proven-benefits-of-ginger https://journals.sagepub.com/doi/pdf/10.1177/1934578X1400900736