Foods That Boost Resilience Against Viral Infections - Dietician's Take
Rewriting:
Boosting immunity isn't just about munching on healthy bites. Darya Rusakova, a promising medical doctor, shares her insights on what to eat for a stronger defense against viral infections.
With summer in full swing, it's the perfect time to load up on seasonal fruits, veggies, and berries. To stay immune-fit, these nutrient-rich treats should be the heart of your diet.
But remember, protein-rich foods like lean meats and dairy products aren't to be overlooked. In the battle against viral invaders, Rusakova recommends garlic, onions, tomatoes, apricots, pomegranates, cherries, and peaches as your immunity all-stars.
While it's tricky to store immune boosters for the long haul, it's important to incorporate these fresh goodies into your daily meals all year round. However, watch your sugar intake, as some fruits and vegetables have high sugar content.
When it comes to a solid immunity system, healthy eating's not the only game in town. Physical activity and good sleep habits play vital roles as well. Rusakova stresses that staying fit on the outside helps keep you healthy on the inside.
So, what are the star players in the immune system's lineup? Here are some general recommendations supported by evidence:
- Citrus fruits are high in vitamin C to help produce white blood cells.
- Leafy greens, like spinach and kale, offer a boost of vitamins A, C, and antioxidants.
- Garlic and ginger are packed with anti-inflammatory compounds such as allicin (garlic) and gingerol.
- Probiotic foods, like yogurt, kefir, and fermented veggies, support gut health tied to immunity.
- Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds, provide vitamin E and zinc.
For seasonal adaptability, give mushrooms (shiitake, maitake) and berries (blueberries, elderberries) a try! These immune boosters are high in beta-glucans and flavonoids to combat oxidative stress.
For an extra boost, you might consider trying a tea recipe containing vitamin C-rich ingredients such as lemon, rose hips, or hibiscus, like the one shared by Valentina Zelyaeva[1][2]. But for personalized advice, a consultation with a registered dietitian such as Rusakova would be ideal, even though her specific recommendations aren't detailed here.
- Darya Rusakova, a medical doctor, emphasizes the importance of citrus fruits, which are high in vitamin C, for producing white blood cells to boost immunity.
- Leafy greens like spinach and kale, rich in vitamins A, C, and antioxidants, should be the heart of your diet for a stronger immune system, as shared by Rusakova.
- Rusakova also recommends incorporating garlic and ginger into daily meals due to their anti-inflammatory compounds, such as allicin and gingerol, respectively.
- To support gut health tied to immunity, probiotic foods like yogurt, kefir, and fermented veggies can be added to the diet, as suggested by Rusakova.
- Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds that provide vitamin E and zinc, are also included in Rusakova's recommendations for a robust immune system.
