These Fruits Help Men Fight Immunity
Citrus Fruits
- Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
- Moreover, Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
- Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular Citrus Fruits Include:
- Grapefruit
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
Red Bell Peppers
- If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C as a Florida orange. They’re also a rich source of beta carotene.
- Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
Broccoli
- Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
- The key to keeping its power intact is to cook it as little as possible or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.
Garlic
- Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
- Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
- Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger
- Ginger is another ingredient many turn to after getting sick. Finally, It may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
- While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
- Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties
Spinach
- Spinach made our list not just because it’s rich in vitamin C it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
- Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient
Yogurt
- Look for yogurts that have the phrase live and active cultures printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
- Clinical trials are even in the works to study its possible effects on COVID-19.
Almonds
- When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
- It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
- And then, Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percent of the recommended daily amount.
Sunflower Seeds
- Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
- Further, Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
- Moreover, Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly half Trusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
Turmeric
- You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
- Further, Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.
Green Tea
- Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
- Further, studies EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
- Moreover, Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
Kiwi
- Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
- Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
Poultry
- When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
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