{"id":177360,"date":"2020-04-02T09:22:03","date_gmt":"2020-04-02T09:22:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=177360"},"modified":"2020-05-20T11:54:55","modified_gmt":"2020-05-20T11:54:55","slug":"5-foods-that-boost-your-immune-system","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/04\/02\/5-foods-that-boost-your-immune-system\/","title":{"rendered":"5 Foods That Boost Your Immune System"},"content":{"rendered":"

The immune system is immensely complex so we will probably never have a definitive list of instructions for what to do to boost it. But we do know that the effects of lifestyle on the immune system can be significant and having a proper diet is a big part of that. Let\u2019s take a look at foods you should have in your diet to keep your chances of getting sick to a minimum.<\/strong>
\n<\/p>\n

When it comes to research, there\u2019s really not enough evidence to say that a specific food will improve the immune system for everyone. But there is some evidence that various micronutrient deficiencies like zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E do alter immune responses. So, what we can do is make sure our diet delivers plenty of those. Here are a few foods to help you with that.<\/p>\n

\"\"
Bell peppers are rich in various\u00a0antioxidants\u00a0\u2014 especially carotenoids, which are much more abundant in ripe specimens.<\/figcaption><\/figure>\n

Bell peppers<\/strong><\/h2>\n

Bell peppers are the king of vitamin C. It\u2019s recommended to get around 100 mg of vitamin C a day. So, all you need is 37 g of bell peppers or roughly a quarter of an average-sized bell pepper to have your daily needs covered. Of course, you can choose pretty much any fresh fruits or vegetables you like to get enough vitamin C.<\/p>\n

Beef liver<\/strong><\/h2>\n

If you\u2019re looking to stock up on vitamin A, then there\u2019s no better food than the liver. There are 9,442 mg of vitamin A in just 100 g of beef liver, that\u2019s 10x the daily recommended value! So, if you are willing to eat liver, it can also be chicken or any other animal liver, then one serving per two weeks should be about enough. If you want a plant alternative, then you will do best with sweet potatoes, winter squash or kale, just keep in mind that plants only contain beta-carotene, which has to be converted into vitamin A in the body and some people are genetically poorly equipped to do so.<\/p>\n

Almonds<\/strong><\/h2>\n

Almonds are not only really tasty but they also carry 171 % of the daily recommended amount of vitamin E in 100 g, which means you only need about 58 g of almonds to cover your daily needs. Most other nuts and seeds are also very good sources of this vitamin. Just keep in mind that nuts and seeds, especially the roasted and salted varieties, are easy to overeat. So, try to keep your nut consumption as a part of a complete meal or introduce other slightly worse sources of vitamin E like salmon, cod, avocado, mango or kiwi.<\/p>\n

\"\"
Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber.\u00a0\u00a9 Digifoodstock \/ Profimedia<\/figcaption><\/figure>\n

Lentils<\/strong><\/h2>\n

Lentils are a great food for vitamin B9 or folate. Just one cup or roughly 200 g of cooked lentils contains 358 mg of folate, which is 90 % of the daily recommended amount. Of course, you don\u2019t have to and shouldn\u2019t stick to just one legume. You can try various types of beans, green peas, or chick-peas, they will all be a great source of B vitamins and many other valuable micronutrients.<\/p>\n

Meat and fish<\/strong><\/h2>\n

Pork, beef, chicken, turkey, salmon, tuna, oysters or lobster \u2013 you can pick pretty much any type of meat, fish or seafood and you will get your fill of the much-needed minerals that are zinc, selenium, iron, and copper. Aim for upwards of 100 g a day. If you\u2019re looking for plant-based alternatives, then nuts and seeds are your best option.<\/p>\n

Overall, try to keep your diet mostly focused on real, minimally processed foods because those usually carry the largest amounts of essential micronutrients. It\u2019s OK to have some junk foods for comfort once in a while as long as they don\u2019t trigger you to go totally off rails but remember that these foods are a missed opportunity to give your body the nutrients it needs for a strong immune system.<\/p>\n","protected":false},"excerpt":{"rendered":"

The immune system is immensely complex so we will probably never have a definitive list of instructions for what to […]<\/p>\n","protected":false},"author":12,"featured_media":177364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4142,332],"tags":[4030,4029,4028,4027,1805,4031],"global-categories":[3366],"class_list":["post-177360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ride2unite","category-health-and-training","tag-almonds","tag-beef-liver","tag-bell-peppers","tag-boost-your-immune-system","tag-immune-system","tag-lentils","global-categories-cycling"],"yoast_head":"\n5 Foods That Boost Your Immune System - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"The immune system is immensely complex so we will probably never have a definitive list of instructions for what to do to boost it. 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