Many of us are making contact with friends for the first time in months, which can lead to a possible increase in cold and flu cases.
With people staying at home under restrictions, reports showed a decrease in the number of cases across the UK compared to previous years.
But when 80 percent of the body’s natural defense system lives in the gut, what you eat can build a strong and healthy immune system.
Our gut bacteria break down our food and use it to grow because healthy gut bacteria produce compounds that are beneficial for the functioning of the immune system.
A gut with lots of healthy bacteria gives the immune system time to fulfill its many complex everyday functions.
Health experts at the online GP service Livi have revealed the foods you can include in your daily diet to help boost your immune system – including asparagus, garlic, and onions.
Health experts at the online GP service Livi have revealed the foods to include in your daily diet to help boost your immune system, including sauerkraut, as shown.
SAUERKRAUT
Sauerkraut – essentially fermented cabbage – is filled with immune-boosting probiotics (microorganisms that are brought into the body for its beneficial properties) and can help improve the balance of bacteria in your gut, which overall helps keep your gut lining healthy remains.
By maintaining a healthy gut lining, you can prevent unwanted bacteria from entering the gut and triggering an immune response. This allows your immune system to focus on fighting common infections like the common cold and flu.
ONION
The basis of many meals, onions are rich in prebiotics that help increase the number of friendly bacteria in your intestines.
While we need probiotics from the foods already mentioned to increase the population of good bacteria in our gut, prebiotics are essential to stimulate the growth of these good bacteria, act as nourishment for them, and maintain them at full strength.
It is important to have a balance between the two to promote a strong immune system.
They also contain vitamins C, B, and E, which reduce the risk of disease and fight off infection.
Onion (pictured left) and garlic (right) are important ingredients because of their prebiotics. Onions are high in prebiotics, which help increase the number of friendly bacteria in your intestines
GARLIC
While you might not want it on your breath, garlic is an important part of your diet because of its prebiotic properties.
Garlic is packed with sulfur compounds like allicin that work to boost the immune system.
Allicin supports your body’s natural defense system and is known to promote the response of white blood cells to disease.
Add a glove of the root vegetables to your dish to help boost your immune system.
ASPARAGUS
Another great vegetable for providing prebiotics is asparagus, but its benefits don’t stop there.
Asparagus can also boost the production of vitamin B, which plays an important role in maintaining health and wellbeing, as well as overall good digestion.
Vitamin B affects your energy levels, your brain function and your cell metabolism, while the vitamin B complex prevents infections.
Asparagus provides prebiotics and promotes the production of vitamin B. Vitamin B affects your energy level, your brain function and your cell metabolism, while the vitamin B complex prevents infections (photo in stock).
LEGUMES
Legumes are made up of plants that produce a pod that contains seeds, and it is the seeds that we eat.
Common legumes to include in your diet are lentils, peas, chickpeas, beans, soybeans, and peanuts.
They’re an affordable source of protein, fiber, iron, and vitamins that offer many health benefits – including boosting your immune system.
KOMBUCHA
Kombucha comes in many forms, from flavored in a carbonated drink to a warming tea.
It has been consumed for thousands of years due to its great gut benefits. Probiotics are made during the fermentation process. This makes it a great gut strengthening drink to add to your routine.
Kombucha, which you can drink in many forms, has great gut benefits and has been consumed for thousands of years (stock photo)
KEFIR
Kefir is a cultured, fermented milk beverage that is easily added to a smoothie or consumed on its own in a variety of flavors, and is filled with healthy nutrients and probiotic gut stimulants.
According to experts, it can bring significant benefits not only to our gut health, but also to our metabolic health.
JERUSALEM ARTICHOKES
Jerusalem artichoke contains fructooligosaccharides, which can ensure the stability of probiotics and acid production in the intestine. This makes them an ideal addition to your diet if you want to boost your immune system.
While they’re hard to find in supermarkets, many take these in powder or capsule form as part of a balanced diet to reap the benefits.
Jerusalem artichokes are an ideal addition to your diet if you want to strengthen your immune system (photo in stock)
FULL GRAIN
Bioactive compounds in whole grains like oats, buckwheat, and quinoa boost the immune system and make them an essential part of your meals.
There are trillions of bacteria in your gut that are essential to your health. So taking care of it is important, and eating all or some of these foods every day is a great way to do so and boost your immune system, the Experts.
Things like making sure you exercise regularly and limiting your intake of refined sugars and carbohydrates also have many benefits.
You can find bioactive compounds in whole grains like oats, buckwheat, and quinoa that make them an essential part of your meals
