IMMUNITY

6 Tips on Having an Immunity Boosting Breakfast to Fuel your Day!

Your immune system fights pathogens like fungi, bacteria, and virus

Adding immunity booster food groups to your diet builds immunity

Eating citrus fruits like oranges and lemons can boost your immune health

B
Bajaj Finserv Health
November 17th, 2021
9 mins read

The body needs a strong immune system to fight fungi, bacteria, and viruses [1]. With infections on the rise, your immunity is the best defense. There are many ways of boosting your immunity. Adding immunity booster food groups to your diet is one smart option. In fact, since breakfast is the most important meal of the day [2], it is a great place to start.

Eating an immunity boosting breakfast helps you start the day right and promotes overall health. Just a few easy swaps and additions and you can make your regular meal into a super meal! Follow this simple guide to create an immune boosting breakfast.

Additional Read: What are the Best Vitamins and Supplements to Boost Immune System?

Mix ginger in your tea

Ginger is a natural immunity booster food. It is rich in:

    • anti-inflammatory properties
    • antioxidants
    • medicinal properties

It helps with a sore throat and is good for digestion. Add some fresh slices of ginger to your tea to enhance the taste and aroma. Similarly, you should drink green tea in the morning as well. It energizes you and improves your immunity. Its nutrients and antioxidant properties help:

    • control blood sugar levels
    • improve metabolism
    • enhance detoxification process in the body

Eat nuts and seeds

Nuts and seeds are a key part of any immunity boosting breakfast. Studies have found that nuts are foods that offer cardiovascular and metabolic benefits. They are loaded with nutrients, especially nuts and seeds such as:

    • Almonds
    • Dates
    • groundnuts
    • apricots
    • sunflower seeds

They are rich in magnesium, zinc, and omega-3 acids. Nuts also have vitamins A, D, E, and K. Seeds and nuts help boost your immunity to fight infections and make for a perfect snack. Be sure to add them to your list of daily foods to eat.

Don’t forget your proteins

Studies suggest that a deficiency in dietary protein weakens immune function. It also increases susceptibility to infectious disease [3]. As such, there is a strong link between protein intake and a strong immune system. Proteins help promote muscle and tissue repair, and so it should be part of an immunity breakfast meal. Besides this, it also helps you manage your weight. Eating protein in natural forms is crucial to eating balanced meals and keeping your immunity in check.

Add citrus fruits to your breakfast

Citrus fruits are rich in vitamin C and other nutrients. Vitamin C boosts your immune health and is important for building immunity. Citrus fruits are also low in calories and rich in fiber. They contain antioxidants and anti-inflammatory properties, which have many health benefits. For instance, they improve skin health and reduce the risk of kidney stones. Some fruits to have for breakfast are:

    • oranges
    • lemons
    • grapefruits

You can also add berries like raspberries, strawberries, and blueberries to your immune-boosting breakfast. These berries pair well with yogurt or oats, making it very tasty and healthy. You can find many immune boosting breakfast recipes that will have citrus fruits in them online. Drink fresh fruit juices too as these are nutritious and refreshing. Citrus fruits also play a role in fighting cancer [4].

Don’t skip turmeric in smoothies

This golden spice has been used for medicinal purposes for years. Commonly added to dishes and curries in Indian households, it offers vast health benefits. Its anti-inflammatory properties can control inflammation and strengthen your immunity. As such, you should add turmeric to your breakfast to boost immune system. You can add a small pinch of turmeric to shakes or smoothies for your breakfast. This will enhance the healthy components in your diet.

Have some yogurt for breakfast!

Yogurt is a superfood, rich in:

    • Protein
    • Calcium
    • Vitamins
    • Probiotics

It is also a great source of vitamin D. The nutrients in yogurt are good for digestive health and offer protection for bones and teeth. Research claims that consuming probiotics help fight the common cold. A study published in 2014 found that yogurt may help against type 2 diabetes as well [5]. This dairy product is said to help you maintain weight and reduce the risk of heart diseases. Probiotics can even improve immunity and eating some in the morning can be part of an immunity-boosting breakfast.

Additional Read: Top Dairy Foods that Dieticians Recommend and Health Benefits of Dairy

Most immune-boosting breakfast recipes are simple and only require you to add superfoods or certain herbs. Having the right food for strong immune system is an easy and practical way to boost your health. Apart from eating a breakfast to boost immune system, exercise regularly, reduce stress, and sleep adequately to boost immunity. Breakfast tips can only take you so far, and you should seek medical help when needed. To find the best doctors, book an online doctor consultation on Bajaj Finserv health. Get quick access to care, learn about the best healthy breakfast for immunity, and more in just a few clicks.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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