1. Garlic
Garlic is a powerhouse of sulfur-containing compounds like allicin, which enhances the immune response. It's also antibacterial and antiviral.
✅ Tip: Add raw or lightly cooked garlic to soups, curries, or salad dressings.
2. Ginger
Ginger helps reduce inflammation and has antioxidant properties. It’s especially helpful in fighting cold, sore throat, and nausea.
✅ Tip: Add fresh ginger to tea, smoothies, or stir-fries.
3. Turmeric
Turmeric contains curcumin, a potent anti-inflammatory and antioxidant. It enhances the body’s ability to fight infections and repair cells.
✅ Tip: Combine with black pepper to increase absorption.
4. Citrus Fruits
Oranges, lemons, grapefruits, and limes are rich in vitamin C, which boosts the production of white blood cells — key for fighting infections.
✅ Tip: Enjoy fresh juice or add lemon to warm water in the morning.
5. Spinach
Packed with vitamin C, beta carotene, and antioxidants, spinach boosts immune cell function and keeps your body energized.
✅ Tip: Light cooking enhances the absorption of its nutrients.
6. Yogurt
Probiotics in yogurt help balance gut bacteria, which is crucial since 70% of the immune system resides in the gut.
✅ Tip: Choose plain Greek yogurt with no added sugars.
7. Almonds
Almonds are high in vitamin E, a fat-soluble antioxidant essential for immune function.
✅ Tip: A handful of almonds daily is enough to meet your needs.
8. Green Tea
Green tea is rich in catechins, antioxidants that enhance immune response and fight viruses.
✅ Tip: Drink 2–3 cups daily for best results.
9. Mushrooms (like Shiitake & Reishi)
Medicinal mushrooms have been used for centuries to strengthen the immune system due to their beta-glucan content.
✅ Tip: Add to soups, broths, or sauté them as a side.
10. Berries
Blueberries, strawberries, and raspberries are loaded with vitamin C and flavonoids that support immune health and protect cells from damage.
✅ Tip: Add to oatmeal, yogurt, or smoothies.
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