Nutritious foods that boost immunity

In a world where wellness is top of mind, what we eat has never been more important. Let’s be real, we all have the irresistible crave  for junk food even when we know we should be sticking to healthier eating habits. Imagine your immune system as a fortress, standing against the daily onslaught of germs and viruses. To keep it resilient, your diet plays a key role, acting as the foundation that supports your body’s natural defense.

Poor nutrition is a silent epidemic that is rapidly gaining momentum, causing preventable diseases. According to the World Health Organization (WHO), diet rich in fruits, vegetables, whole grains and lean proteins  provides the necessary nutrients for optimal immune function and as François de La Rochefoucauld, a French author once said “To eat is a necessity, but to eat intelligently is an art.”

But with so many options on the menu, where do you start?
Here is a look at some immunity-boosting super foods that are not only delicious but also packed with nutrients to help you boost your immunity and stay in peak health.

Berries

If you are craving something sweet but healthy, try berries. Research shows that eating blueberries, blackberries and strawberries can double the amount of natural killer cells in the blood, which are crucial for a strong immune system. Additionally, berries contain fiber that helps promote a healthy gut environment.Try adding them in your yogurt, smoothie, or salad.

Vitamin C
Most people use vitamin C to boost their immune system, especially when they have a cold. This is because it  increases the production of white blood cells and may help shorten the duration of an illness. Your body can’t produce vitamin C on its own so you need to get it from your diet. Try incorporating citrus fruits like oranges and grapefruits to your salad or squeeze fresh lemon into your water for a refreshing drink.

Leafy greens

Leafy greens especially traditional vegetables, commonly known as “mboga za kienyeji” might not be everyone’s favorite, but they’re packed with nutrients like vitamin A, C and iron. To increase iron absorption eat leafy greens such as kale (sukumawiki) or spinach and food rich in vitamin C at the same meal. Additionally, leafy greens slow down the aging process, reduce the risk of heart disease, high blood pressure, and various cancers.

Yoghurt
Yoghurt contain live active cultures known as probiotics which help stimulate the immune system, producing antibodies and increases the production of immune cells. Avoid sugary options and choose plain yogurt instead. Sweeten it up the healthy way with honey or your favorite fruits. Flavored yogurts often contain added sugars, which can counteract the positive effects.

Ginger
According to the WHO, ginger possesses therapeutic properties, including the ability to alleviate symptoms of colds and flu, enhance immune function and relieve pain. Add sliced ginger to hot water for a soothing tea or use ground ginger in baked goods for a warm, spicy kick.

Each bite you take is a step towards a stronger, healthier you. Remember, good health isn’t just about avoiding illness; it’s about building a lifestyle that supports your body’s natural strength. So, whether you’re savoring a citrus salad or enjoying a handful of berries, you’re doing more than just eating—you’re investing in your long-term health. Let food be your medicine and let healthy living be your lifestyle.