As many of us are confined to our homes, we’re all trying to find ways to keep our bodies and minds strong and healthy. While handwashing, good hygiene, and exercise can go a long way in reducing our risk of getting sick, what about our diet? Research has shown that a healthy diet and lifestyle habits can help boost the body’s natural defenses and immune system.
Foods Rich In Immune-Boosting Nutrition
This probably comes as no surprise to you, but it is important to get enough of this immune-boosting vitamin. Many people turn to vitamin C at the first signs of a cold coming on. This is because vitamin C helps the immune system work properly. And some studies show it might help to ease symptoms and reduce the duration of the common cold. Vitamin C is also a powerful antioxidant and essential for collagen and other protein syntheses within the body. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer, and other diseases. To boost your vitamin C intake, you can turn to citrus fruits such as oranges and grapefruit, along with other vitamin C-rich foods like red peppers, kiwi, and strawberries.
Probiotics and prebiotics
There is growing evidence to support the assertion that a healthy gut promotes a healthy immune system. One way to keep a healthy gut, or gastrointestinal tract, is to be sure you are eating enough probiotics. These are foods that contain live or active cultures of specific bacteria that are thought to actually keep your gut healthy. They include yogurt, cheese, and other fermented foods, and the hottest beverages right now, kombucha. While the exact mechanism for how probiotics support immune function is not known, what we do know is that probiotics are thought to enhance the body’s immune defense system by increasing secretion of antibodies; preventing bad bacteria to colonize in your gut; and enhancing lymphocyte cytokine responses. What can really help your gut bacteria flourish is ensuring you are eating enough prebiotics or foods that help feed probiotics, such as fruits and vegetables. Probiotics is a growing field of interest in the nutrition community, not only for gut health but also for weight loss.
Nuts are a great source of vitamin E which is one of the key nutrients needed to build a strong immune system foundation. Additionally, they also possess a variety of vitamins and minerals which are linked with various health benefits such as better cholesterol levels, stronger immune system, and improved heart health. Moreover, they can also help in weight loss while improving your skin and hair.
Almond, one of the most popular tree nuts has shown promise in boosting immunity. Almonds are packed with antioxidants, in particular vitamin E, which has immune-boosting abilities and can help fight off invading bacteria and viruses. They also contain fiber, plant protein, and some iron, which are essential for the immune system.
Another nut that is known to have an immunity-boosting effect is walnut. Walnuts are loaded with essential fatty acids and minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Selenium plays an important role in the health of your immune system. This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity and zinc crucial for normal development and function of cells mediating innate immunity. Aside from that, walnut help in boosting your body’s metabolism. It also contains a number of polyphenolic compounds and phytochemical substances which act as anti-inflammatory agents.
Saving the best for last, the final food that we recommend to boost the immune system is none other than milk. To start off, milk naturally contains all nine essential amino acids necessary for the principal functioning of the body. It is a tremendous source of vitamin D, B12, magnesium, zinc, and thiamine, which aid in boosting immunity. What’s more interesting is that on top of all the natural vitamins and proteins, goat milk also contains high natural nucleotides and SA (sialic acid) which is the basis of a strong immune system.
However, not all goat milk is the same. While regular milk is healthy, imagine how much better it would be if it came from healthy goats eating natural food.
Milk from grass-fed goat is known to have higher omega-three fatty acid content (particularly C18:3 linolenic acid) and higher conjugated linoleic acid content than goats fed on supplementary feeds. The milk has higher levels of vitamin E and beta-carotene. There is also higher natural vitamin D due to the goat’s exposure to sunlight, higher levels of natural vitamin E also leads to better quality milk to boost the immune system.
New Zealand is well-known for its grass-fed goats. It is one of the few places in the world where goats can graze on grass, year-round. New Zealand goats consume on average 96 percent of their diet as grass, which is well above the 92% minimum amount of grass in the diet of dairy goats. One of the most prominent goat milk formula brands in New Zealand is Karihome.
Karihome is the leading children goat milk formula in the world, it is manufactured by Dairy Goat Co-operative (DGC) which is the largest goat milk manufacturer in New Zealand. Karihome is also the only full-range goat milk formula in Malaysia to have different formulas catered towards children of varying age groups.
Karihome is available in:
Variety is also key to having proper nutrition. Eating just one of these foods constantly won’t fight off the flu. You’ll need to switch it up and have a colorful plate. It is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.