Food is medicine, and the consumption of the right foods can lead us to boost our immune system and protect us against unwanted diseases and colds. Having a good immune system is essential these days as more virulent strains of Covid-19 are appearing all across the globe. As well as taking preventative measures and precautions, take care to add the following foods to your cart during your next trip to the supermarket.

Ginger

This spicy, yellow, stem is a popular medicinal plant in various cultures and is traditionally used to treat a myriad of conditions such as colds, digestive maladies, fevers, and nausea. Adding slices of fresh or dried ginger in your food to give dishes a lovely aroma. You can also obtain ginger powder and add hot water/ tea to turn it into a comforting drink.

Easing a cold or flu: A study done in 2013 shows fresh ginger is effective against a respiratory virus in human cells. In a separate study, researchers aimed to investigate the popularity of herbal medicine as a treatment for cold or a flu. 69% of the public used herbal medicine out of a total of 300 pharmacies and most found it as effective.

Reducing inflammation: A 2017 review of 16 clinical trials determined that phytochemical properties in ginger leads it to have anti inflammatory properties.

Lowering cancer risk: Ginger is packed with antioxidants and multiple studies have shown that ginger can reduce oxidative stress which occurs when too many free radicals build up in the body. Free radicals are toxic substances produced by metabolism and other factors, according to Medical News Today, and antioxidants are needed to eliminate free radicals to prevent them from causing cellular damage as it can lead to a range of diseases such as cancer.

Relieving nausea: Research shows ginger is able to alleviate morning sickness and relieve nausea from cancer treatments. A study in 2010 observed that ginger was able to reduce nausea in most of 60 children and young adults who underwent chemotherapy. Furthermore, a 2011 review of studies reported that a daily dosage of 1,500mg of ginger extract was able to alleviate symptoms of nausea.

Raspberries

One cup of these ruby jewels contain over 50% of the minimum daily target for vitamin C which supports immunity, according to Health Magazine. Furthermore, raspberries are packed with other minerals and vitamins such as manganese, vitamin K, vitamin E, magnesium, copper, iron, and potassium. Besides that, they are associated with cancer protection as research shows that phytonutrients in raspberries may signal apoptosis, programming cell death in cancer cells. Another major attraction to raspberries is that they are easy to add to our diet as it can be served as sweet desserts or incorporated into savory dishes.

Cocoa

Nope, this is not a justification for you to stock up on chocolate bars! Rich in polyphenols, cocoa is a potent antioxidant and is reported to be beneficial for cardiovascular health, brain functions and cancer prevention. More importantly, cocoa influences the immune system, in particularly the inflammatory innate response and the systemic and intestinal adaptive immune response. Look out for cocoa powder (without added sugar) and go wild on different desserts!

Poultry

When we’re sick, getting a bowl of chicken soup is almost a reflex action. However, there is more to this scenario then we let on. Properties of chicken in the soup may help lower inflammation, thus improve symptoms of a cold. Furthermore, poultry are high in vitamin B-6, which is crucial to the formation of red blood cells. The stock made by boiling chicken bones contains gelatin and other nutrients that are beneficial to improving immunity.

References:

 “Ginger in gastrointestinal disorders: A systematic review of ….” 5 Nov. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/. Accessed 7 Jan. 2021.

“Anti-emetic effect of ginger powder versus placebo as an add ….” https://pubmed.ncbi.nlm.nih.gov/20842754/. Accessed 7 Jan. 2021.

 “Ginger: Health benefits and dietary tips – Medical News Today.” https://www.medicalnewstoday.com/articles/265990. Accessed 7 Jan. 2021.

“Getting to the Root of Chronic Inflammation: Ginger’s ….” https://www.sciencedirect.com/science/article/pii/B9780128051863000059. Accessed 7 Jan. 2021.

 “7 Health Benefits of Raspberries | Health.com – Health Magazine.” 20 Mar. 2019, https://www.health.com/food/raspberries-nutrition. Accessed 7 Jan. 2021.

 “The effects of cocoa on the immune system – NCBI – NIH.” 4 Jun. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671179/. Accessed 7 Jan. 2021.

 “15 Foods That Boost the Immune System: Citrus, Bell Peppers ….” https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system. Accessed 9 Jan. 2021.