Every winter, people look for ways to protect themselves from colds, flu, and other infections—and with a pandemic on the horizon, it's even more important to have a strong immune system. This is especially true if you have diabetes. Diabetes affects your immune response, making you more susceptible to infections. There are several lifestyle habits that can help -- like consistent exercise, getting enough sleep, and minimizing stress. Controlling blood sugar is also critical to maintaining a strong immune response.
Looking for ways to boost your immune system? Do you really know what nutrients you should be considering? I think
Biophilia Tracker can give you good advice!
Consider adding one of these eight immune-boosting foods to your daily diet, based on long-term observations.
citrus fruit
Many people turn to vitamin C when they have a cold because it is known to boost the production of white blood cells, which are needed to fight infection. Fruits such as grapefruit, oranges, tangerines, lemons and limes are excellent sources of this powerful nutrient. Avoid citrus juice, which can raise your blood sugar. Choose whole fruits for the added benefit of fiber that helps regulate blood sugar.
15 Foods That Boost Your Immune System
fermented food
Many fermented foods, such as yogurt, kimchi, miso, tempeh, kombucha, and sauerkraut, contain high levels of live bacteria, which are "good" bacteria that help protect the body from infection. In fact, these microbes are responsible for over 75% of your immune system! Aim to eat a variety of probiotic-rich foods every day to enhance the diversity of your gut microbes. Having a healthy array of gut microbes promotes optimal digestion and enhances the immune response.
nuts and seeds
Vitamin E is another important nutrient that helps maintain immune system function. Nuts and seeds, such as almonds, hazelnuts, Brazil nuts and sunflower seeds, are excellent sources of the vitamin. Nuts and seeds also contain healthy fats, protein and fiber, which help regulate blood sugar.
chicken soup
After all, Grandma's favorite cold medicine might have some healing properties! Chicken is rich in vitamin B6, which is essential for the production of antibodies and other chemical reactions in the body to boost the immune response. Homemade stock or broth made by boiling chicken bones also contains nutrients that promote gut health and a healthy immune system.
Tea
Hot tea is known to soothe a sore throat when you're sick, but it's also packed with plenty of immune-boosting nutrients. Green, black, and white tea varieties all contain flavonoids, which are powerful antioxidants that fight free radicals in the body. Fresh ginger tea is another good option, as ginger is known to reduce inflammation and lower blood sugar.
onion and garlic
Not only do onions and garlic add flavor to meals, but they're also packed with antioxidants that fight viruses and bacteria. Garlic also contains unique sulfur compounds that support the body's natural detoxification system.
beans
Beans and other legumes, such as peas and lentils, have many nutritional benefits for people with diabetes. They contain high amounts of fiber, which provide a sustained source of energy without causing blood sugar spikes.
Beans are also a great source of zinc, an essential mineral that needs to be eaten regularly because the body doesn't store it. Zinc affects many aspects of the immune system and has also been shown to improve blood sugar control in people with diabetes.
bell pepper
Bell peppers are another excellent source of vitamin C, which helps fight free radicals in the body. Just 1 cup of thinly sliced red bell peppers contains 130 percent of the recommended daily value for vitamin C. And because bell peppers are a nonstarchy vegetable, they have minimal impact on blood sugar levels, making them a great snack option or addition to your daily meals like scrambled eggs or green salads.
After using it for a period of time, you will obviously feel that your immune system is getting better and better. What can
Biophilia Tracker bring to you? Obviously, let you know your body better!
