Covid cases are on the rise once again in Ireland as Minister for Health Stephen Donnelly issued a grim warning on Tuesday.
The Minister said restrictions such as face masks in certain settings might be reintroduced if there is another Covid wave this winter.
With that said, it is critical for people to do what they can to prevent contracting the virus.
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Expert Connor Sellers from Total Shape’s Fitness revealed 11 foods that contain all the right nutrients that can help improve the immune system.
Citrus Fruits
Almost all citrus fruits are high in vitamin C, which increases the production of white blood cells, known to play a crucial role in fighting any disease.
Since your body can’t produce or store it, eating foods rich in vitamin C every day is important.
From lemons and limes to oranges, clementines, and grapefruit, you can easily incorporate citruses into your everyday meals.
Red Bell Peppers
Although citrus fruits are the most famous source of vitamin C, red bell peppers contain as much as triple the amount of this important vitamin per 100g.
Red bell peppers are also rich in beta carotene, which is not only a powerful antioxidant but also a provitamin which is converted into vitamin A in your body.
Sweet Potatoes
Just like red bell peppers, sweet potatoes are full of beta carotene.
Apart from its benefits for the immune system, vitamin A is important for your skin, normal vision, and reproduction.
Fennel
Fennel is an excellent source of vitamin C. The high content of vitamin C combined with quercetin makes fennel a powerful anti-inflammatory.
Brussel Sprouts
Besides being rich in vitamin C, these cruciferous veggies are also beneficial for regulating high blood pressure and high cholesterol and may protect against stomach, lung, and kidney cancer.
Garlic
Eating raw garlic protects you against cough, fever, and cold.
Garlic is a powerful antioxidant, and it contains allicin, a bioactive antibiotic that helps your body fight infections.
Salmon
Salmon is rich in omega-3 fatty acids, which your body cannot produce on its own, and it helps decrease inflammation and lower blood pressure.
Omega-3 is also necessary for the activation of T-cells, the essential part of your immune system that fights against specific foreign particles.
Oysters
There are numerous ways in which oysters are good for your body.
Besides being rich in vitamins C, E, and B12, which all strengthen your immune system, oysters are rich in antioxidants, iron, calcium, and zinc.
Zinc is known for its role in creating and activating your white blood cells.
Spices
Spices build up your immune system because of their anti-inflammatory and antioxidative properties, so adding spices like cinnamon, turmeric, ginger, and cumin to your meals is sure to help you keep the cold at bay.
Green Tea
We all know that green tea is beneficial for weight loss, but its richness in antioxidants also makes it a great weapon against the winter cold.
Yoghurt
As a great source of vitamins and minerals, yoghurt is very important when it comes to building up your immune system.
It contains riboflavin and zinc, as well as selenium and magnesium, which play a role in the production and protection of your white blood cells.
Yoghurt also contains probiotics that help your body resist infections and recover from them more quickly.
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