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Berries are rich in vitamin C, which supports the growth and function of immune cells
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The immune system is influenced by a balance of many factors, including diet. It is not about a single nutrient or specific food, but a balanced diet that offers a variety of nutrients, vitamins and minerals.
Regular consumption of some beverages that contain vital nutrients can help prevent illness and help people recover from it. Staying hydrated is a great way to boost your immune system, notes Medical News Today.
Nutrients that support the immune system
The Harvard Nutrition Source shares that nutrients that have been identified as critical for immune cell growth and function include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). These nutrients are found in a variety of plant and animal foods.
Drinks that help you boost the immune system
Water is basic
The main and simplest drink that supports your immune system is water. The body needs water to function properly.
1. Citrus infused water
Since vitamin C contributes to supporting immune cells. Water infused with citrus fruits such as orange and lemon is a way to incorporate this antioxidant vitamin, you will also be consuming potassium and zinc.
A shake is an easy way to mix a variety of nutrient-dense ingredients into a drink and make different combinations. For example:
Proteins You can incorporate walnuts, almonds or peanuts, chia seeds (they offer you complete protein), soybeans and dairy products.
Vitamin C. This vitamin is only in citrus fruits, Berries such as strawberries, blueberries and blackberries are rich in vitamin C and in flavonoids called anthocyanins, have a great antioxidant capacity and are anti-inflammatory,
Vitamin A. You can opt for spinach, carrots, as well as fruits such as apricots, melon or mango.
The Physicians Committee for Responsible Medicine shares a recipe for Banana Kale Smoothie. Blend the following ingredients: 1 peeled orange, 1 cup of grapes, 1 peeled banana, 1 cored pear, 1 cup of soy milk, and 2 cups of fresh kale or spinach. You can add ice if you want.
3. Green tea
Green tea is rich in polyphenols, including catechins. Polyphenols act as antioxidants that control the damaging effects of free radicals in the body.
Sugar, cream or milk additives can reduce the polyphenol content of tea. For the greatest health benefits, drink the tea on its own or without too many additives.
A balanced diet combined with healthy lifestyle factors such as adequate sleep and exercise and low stress, prepares the body more effectively to fight infection and disease.
Poor diet: malnutrition or a diet lacking in one or more nutrients can affect the production and activity of immune cells and antibodies.
Avoid drinks with added sugar
Eating or drinking too much sugar slows down the cells of the immune system that attack bacteria. This effect lasts for at least a few hours after ingesting a couple of sugary drinks, explains the medical journal WebMD.
Added sugars are sugars and syrups that are put into food during preparation or processing, or added at the table.
The main drinks sources of added sugars are soft drinks. Other sugary drinks include fruit punch, sugar lemonades, sweetened powdered drinks, as well as sports and energy drinks.