What foods to boost immunity? In conditions of a coronavirus pandemic like to days, the human body needs a lot of food that can increase immunity so that it is not easily exposed to virus transmission. For that, we need to know what foods we can consume to increase our immunity.
We’ve rounded up 16 foods to boost immunity. So, listen to the end so that it can be applied in everyday life.
Foods to Boost Immunity
Elderberry is one of foods to boost immunity. These are small fruits that are known for their benefits to increase immunity so that the body is not easily attacked by viruses or bad bacteria. For centuries, Elderberries have been used in medical treatment. This fruit is widely used as an ingredient in throat lozenges, especially the sambucus nigra or black elderberry bush.
Also see: 9 Best Foods to Improve your Mood
Elderberries contain anti-viral and extracts are usually used as anti-virus, anti-cancer, and as anti-inflammatory. Among other important substances are antioxidants called flavonoids. That is why, many use a syrup made from elderberries as a sore throat remedy, as a remedy for colds, coughs, and as a bacterial sinus infection. Elderberries work by eliminating or reducing swelling of the mucous membranes.
There are several studies that show that consuming some elderberries can reduce and shorten the duration of colds. That is, if elderberries work to speed up the healing of the flu, then there is a possibility that this fruit is good for fighting the coronavirus (COVID-19) infection.
Elderberry Fruit Interactions
Although elderberries have many health benefits like boost immunity, they are known to interact with many medications. So, for those of you who want to consume elderberries but are on medical treatment, you should consult your doctor first to find out whether you are safe to consume elderberries or not. Among the drugs that may interact with elderberries are the following:
Elderberries are diuretic, so if you take them in combination with other diuretics, they will increase the diuretic effect.
Elderberry also includes fruit that is laxative, there is a laxative effect from consuming elderberries. So, when you take other laxatives, you should not consume this fruit because it can increase its laxative effect.
Elderberries are fruits or immune-boosting foods, so they should not be taken at the same time as steroids and other medications that suppress immunity. Furthermore, users of immunosuppressive drugs, after undergoing organ surgery, should not consume elderberries.
This fruit can also interfere with chemotherapy for those of you who are undergoing chemotherapy, so those who are chemo are not allowed to consume elderberries.
Elderberries are also useful for lowering blood sugar quickly. So for those of you who use glucose-lowering drugs or blood sugar, it is forbidden to consume elderberries because they are worried about a drastic drop in blood sugar.
Elderberries can also reduce the effect of this drug in the blood, this drug is prescribed to treat asthma and breathing problems.
Those are some forms of interaction of elderberries with several types of medical drugs. For those of you who are on treatment should not consume elderberries, it is feared that there will be drug interactions that can cause serious problems.
2. Consuming mushrooms for immunity
In addition to eating elderberries, other immune-boosting foods are mushrooms. One of the good drying for immunity is button mushrooms.
Mushrooms are foods from nature that are rich in B vitamins and selenium, among the forms of B vitamins are riboflavin and niacin. Minerals and B vitamins are quite important in maintaining immunity and increasing its resistance. Besides being rich in B vitamins, button mushrooms also contain polysaccharides, these are molecules that look like sugar and play a role in increasing immunity.
Mushrooms, flavored food
Mushrooms not only have many health benefits, they are also great for enhancing the taste of your dishes and dishes. There are many ways to consume mushrooms, you can cook them with various mushroom recipes, and the taste of mushrooms will always be delicious and almost the same as meat. Still confused about how to eat mushrooms, see some of the easiest ways below:
- Baking, sauteing, it will release a savory mushroom taste,
- Mushrooms are a great dish for scrambled eggs or as an addition to omelets,
- If you’re cooking soup, add jaur to soup, lasagna, or salad.
- Add Portobello mushrooms on top of the veggie burgers,
3. Acai Berry Benefits as a source of antioxidants
Then, the foods to boost immunity are acai berries. The acai berry is a black-purple fruit from palm trees in the Americas, Brazil and Trinidad. One of the important ingredients in the acai berry is anthocyanins, these are powerful antioxidants that are great for fighting free radicals.
Eating foods rich in antioxidants is good for immunity and reduces inflammation.
Acai berry as an immune-boosting fruit is important in consumption to maintain and protect body cells from oxidative stress. Some of the effects of eating acai berry on the body:
- Increases prostate specific antigen,
- Metabolic disease and cardiovascular disease,
- lower rectal cancer,
Another potential study of the Acai Berry fruit is that it may be good for yeast infections, flu, and COVID-19.
4. Eat oysters
Oysters are nutritious seafood and good for the immune system boosting. For one serving or about 3 ounces of oysters contains 190% of the daily requirement of selenium, also provides 45% of the daily value of iron, and 20% of the daily value of vitamin C that the body needs. While the calorie content is 140 cal with 16 grams of high-quality protein.
This seafood also contains a lot of vitamin A, which is very important for immune function. So, oysters are one of the good seafood to increase immunity against viral infections, including as an antidote to covid-19 infection (minimizing the risk of covid).
Ways to Eat Oysters
Well, how to eat oysters that are easy and delicious? Most people consume oysters by boiling it along with the shell. However, if you want there are several other ways you can try to consume oysters. These include the following:
- rockefeller oysters,
- oyster stuffing,
- oyster stew,
- grilled oysters, dan
- scalloped oysters.
5. Eat watermelon
Watermelon is also a foods to boost immunity. Consuming two cups of watermelon already provides 270 mg of potassium, 30% of the daily requirement of vitamin A, and gets 25% of the daily requirement of vitamin C.
While the calories are only a few or even none, so it is not bad for a weigh loss diet. For a size of about 2 cups, this contains only 80 calories of calories. This fresh fruit with red flesh also provides vitamin B6 and glutathione. These minerals and vitamins are important for boosting immunity.
5 Ways to eat watermelon
For those of you who are still confused about how to consume watermelon, here are some easy ways to consume watermelon.
- Add watermelon in salads as a topping, along with lemon, honey and mint leaves.
- Drink a big glass of watermelon mixed with strawberry and lemon,
- A mix of aragula, watermelon and salad topped with feta cheese.
- Enjoy watermelon by making watermelon sorbet, this is watermelon served with ice cubes drizzled on top,
- Serve the watermelon chilled, with ginger and lime pops.
6. Enjoy tea to boost immunity
Tea is also a beverage rich in antioxidants such as polyphenols and flavonoids. Half of Americans consume tea regularly and it is can boost immunity, especially during a pandemic.
Compounds in tea drinks are useful for lowering the risk of heart disease. Green tea is said to be able to affect blood lipids, both for increasing good cholesterol (HDL) and lowering bad cholesterol (LDL), triglycerides, and is good for cholesterol health in general.
What are other ways to enjoy tea
- Add the tea powder to the butter, to make a savory spread,
- Cook grains and noodles using tea, not broth,
- Use tea powder to rub the meat, it will give it a unique taste,
- Add tea powder in cake batter to make tea cakes.
7. Consume low-fat yogurt
Adults are said in the nutritional guidelines should consume foods derived from milk as much as 3 servings a day. One of the dairy products is low-fat yogurt.
Low-fat yogurt provides 11 grams of protein, 400 grams of calcium, 250 grams of calories from each 8-ounce serving. Consuming yogurt every day on a regular basis is also beneficial to meet the daily demand for vitamins such as vitamin D, vitamin B12, and vitamin B2 or riboflavin. In order for the body to be strong, we also need to consume vitamin D and other nutrients. Yogurt is a healthy food rich in probiotics including Lactobacillus casei, Lactobacillus acidophilus, and Bifidus.
Probiotics are important for gut health and the body’s ability to push out waste or toxins so that the intestines are healthy and free from cancer and other diseases.
Also read: 15 Foods To Prevent Breast Cancer
How to enjoy yogurt?
Below are five ways to consume yogurt for your latest experience. Usually they enjoy yogurt directly, but there are many other ways to enjoy a cup of yogurt, including:
- Mix fruit juice, yogurt and a little honey, pour these ingredients in a mold, and freeze so that it becomes a delicious meal,
- Enjoy cucumber salad with yogurt dressing,
- Make a coleslay using yogurt instead of mayonnaise.
- Serve fish with mint yogurt sauce,
8. Consuming wheat germ for immunity
Another way to increase immunity is to consume wheat germ.
Wheat germ is one of the most nutrient-rich foods besides lettuce. Among the nutrients present in wheat germ are zinc, vitamin E and vitamin B. The way to consume it is to sprinkle wheat germ on top of yogurt and add it to a shake. Wheat germ is also great for adding to grilled foods for added nutrition.
This wheat germ can be a great substitute for white flour in some recipes, it will add vitamins to the baked goods.
9. Spinach as a healthy food
Consuming spinach is also good for health and can increase the body’s immunity. Even spinach, including green vegetables that are rich in nutrients. Consuming spinach can make you get many nutrients such as folate, vitamin A, vitamin C, iron, magnesium and fiber.
Spinach can supply many nutrients for the body and can even boost immunity. It also plays a role in cell division as well as repair of DNA. the best way to consume spinach is to steam it, its nutrients are not lost like cooked spinach. If you steam, pay attention to the time, not too long because it can cause loss of nutrients.
How to consume spinach?
Most of us only cook spinach as a vegetable soup and lunch menu. Though there are many other ways to consume spinach, including:
- cream spinach,
- spinach lasagna,
- sauteed garlic spinach,
- Pasta scallops, cheese and spinach mix,
- Spinach-artichoke dip,
10. Consuming sweet mother
Sweet potato is a tuber food that is rich in fiber and nutrients that are good for supporting body health. Consuming sweet potatoes can provide great health benefits including being as one of foods to boost immunity.
Consuming one serving or one medium sweet potato already contains 120% of the daily value of vitamin A, 30% of the daily value of vitamin C and only contains 100 cal. It is a healthy food that is cholesterol free and fat free. In addition, sweet potatoes also include fiber-rich foods which have a very large effect on the health of the body.
Several ways to enjoy sweet potatoes
If you see an orange color in sweet potatoes, this indicates a lot of vitamin A content, just as carrots are orange (high in vitamin A). Try consuming sweet potatoes with several recipes, such as:
- savory french fries,
- twice baked sweet potato,
- Sweet potato pie, and
- Sweet potato chips.
11. Eat broccoli to boost immunity
Broccoli is a healthy green vegetable that is often discussed in every nutrition seminar. This is a food you have to love and love the taste and texture.
Broccoli is rich in nutrients, among the nutrients in broccoli vegetables is vitamin C. In addition, spinach is rich in beta-carotene, zinc, magnesium, potassium, and iron. Broccoli provides many B vitamins, including B1, B2, B3, and B6. Other vitamins and minerals in broccoli help boost immunity at the same time. Another compound in this super vegetable is glutathione, it is a master antioxidant for body protection.
How to consume broccoli?
There are many ways to consume broccoli, not just stir-fried as a vegetable, or cooked in gravy. Here are some other best ways to consume broccoli. Among others are:
- Broccoli and cream cheese soup,
- the broccoli salad,
- broccoli casserole,
- Boiled broccoli with lemon,
- Grilled broccoli.