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9 ANTIOXIDANT-RICH FOODS TO SUPPORT YOUR IMMUNE SYSTEM

Focusing on whole foods, especially those rich in antioxidants, zinc, and protein, can support immunity.

by admin

We can use our diet to stay healthy. Eating a balanced diet, getting enough sleep, and exercising daily is important for your overall health and wellness. Although a healthy diet does not prevent contracting germs, choosing nutritious foods can reduce the likelihood and severity of colds. Focusing on whole foods, especially those rich in antioxidants, zinc, and protein, can support immunity. Generally, antioxidants are found in plant-based foods. The three most common are known as “ACE” vitamins – beta-carotene, vitamin C and vitamin E. Antioxidants are molecules that help protect healthy cells in our bodies from damage caused by free radicals. Radicals – the result of normal body functions, as well as things like smoke, cigarette smoke, and sun radiation. It’s always best to include natural, whole foods in your diet for optimal nutrition rather than taking a supplement, which seems like an easy fix to increase your antioxidant intake.

Here are 10 antioxidant-rich foods to support your immune system…

1. Whole grains

In addition to the host of nutritional benefits of whole grains – they are low GI, high in fiber, and rich in vitamins, minerals, trace elements, protein, and carbohydrates – whole grains and oats, such as Carmon’s Crunchy Clusters and Gourmet Porridge Sachets, contain a range of antioxidants including zinc, along with phytochemicals, phytates, and coumarins. , which is an essential mineral that supports optimal immune function. Vitamin E is a fat-soluble vitamin that is important in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach.

2. Citrus fruits

Eating foods high in vitamin C, such as grapefruit, oranges, tangerines, sweet red peppers, broccoli, strawberries, kale, and kiwifruit, is thought to increase the production of white blood cells, which are important for fighting infection. Including oranges, grapefruit, and tangerines as part of a healthy diet will increase your vitamin C intake. With some of the highest antioxidant levels of all fruits, citrus fruits are bursting with juiciness and flavor and help support your immune system.

3. Yogurt

Including oranges, grapefruit, and tangerines as part of a healthy diet will increase your vitamin C intake. With some of the highest antioxidant levels of all fruits, citrus fruits are bursting with juiciness and flavor and help support your immune system.

4. Broccoli

High in dietary fiber, carotenoids, and vitamin C, broccoli has a long list of nutrients that may reduce the risk of cancer. On top of that, it’s low in kilojoules, a source of vitamin K, folate, and potassium, and adds vibrant color to any meal. Broccoli is another source of vitamin C. It also contains powerful antioxidants like sulforaphane. For these reasons, vegetables are a good choice to eat regularly to support immune system health.

5. Berries

Fiber-rich, nutrient-dense, and full of antioxidants, fruits are sweet, delicious, and full of health benefits. Berries contain antioxidants, including vitamin C, flavonoids, and anthocyanins, which counteract, reduce, and repair damage to cells. For an extra berry burst, why not top your Super Berry Muesli or Super Berry and Coconut Porridge with fresh juicy berries?

6. turmeric

Derived from the root of the Curcuma longa plant, turmeric is known for its bright yellow color and is used to add flavor to curries, mustards, pickles, relishes, chutneys, and rice dishes. Turmeric contains a polyphenol compound called curcumin, which is receiving increasing attention for its anti-inflammatory properties and potential to reduce the risk of cancer and Alzheimer’s disease. There is growing evidence surrounding the health benefits associated with curcumin, however, more research is needed to make any definitive claims.

7. cinnamon

With one of the highest levels of antioxidants, cinnamon is a great addition to porridge and is included in a huge range of Carmon’s products . Cinnamon adds a wonderful flavor to sweeten foods without adding sugar, and there are studies that point to a link between cinnamon consumption and blood sugar control.

8. Extra virgin olive oil

Extra virgin olive oil is the best quality oil out there! The natural extraction process of extra virgin olive oil retains all the antioxidants, phytosterols and vitamins found in the olives, as it is the natural juice squeezed from the olives. Research has shown that these substances provide health benefits for cardiovascular health, weight control, and reducing inflammation. It also contains polyphenols, tocopherols (vitamin E), and other antioxidants for anti-aging.

9. Green Tea

Green tea is full of antioxidants, which have been shown to boost immune system function. It contains amino acids that aid in the production of germ-fighting compounds in your T-cells, which reduce inflammation in the body and help fight infection. Green tea can be consumed hot, or cold.

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