These foods can help keep your immune system strong.

Adriana Urbina Is an In The Know cooking contributor. Follow her on Instagram Visit her website Learn more.

There are many ways to combat the common cold or flu. However, regular exercise and healthy diet are key factors.

A wide range of healthy foods is the best way to ensure your immune system gets the nutrients it needs. That’s usually a better option than taking a supplement. Overloading on specific nutrients won’t give your immune system a super boost, and taking too much of some of them can do more harm than good.

It is important to eat a balanced diet rich in nutritious foods such as fruits, vegetables, and whole grains. For a complete list of foods that you should include in your diet, read on:

ProteinThis is especially useful in healing and recovery. This is found in both animal and plant products like milk, eggs and chicken.

Vitamin AThis is important to maintain a healthy immune system and prevent infections. It can be found in sweet potatoes, broccoli, spinach and eggs, as well as cereals fortified with vitamin B.

Vitamin C: This is found in citrus fruits. It aids in the production of antibodies.

Vitamin D: It is found in fatty fish, eggs, and other foods. drinks Vitamin D can be added to the food.

Vitamin E: This is an antioxidant. Antioxidants help reduce inflammation. You can find vitamin E in fortified cereals and sunflower seeds, vegetable oils, and peanut butter.

Zinc: This could help wounds heal. Zinc can be found in beans, wheat germ and tofu. But, it is best to get it from animals such as beef and fish.

ProbioticsProbiotics can also be called “good bacteria”. They are beneficial for your body’s ability to digest food and can even help fight off disease-causing bacteria. It is found in fermented foods like yogurt, kefir, and kombucha.

Have you ever tried Kefir? Kefir, a fermented cultured milk product, tastes similar to a yogurt. You can buy it in most health food stores’ dairy section. However, you can make your own. home. Kefir grains can be ordered from these websites Cultures For Heath Oder Body Ecology Here’s more information on making your own Kefir.).

Kefir grains come from what’s called a “mother culture.” When you make kefir, the mother Culture is nurtured and grown. You eventually need to take away or give some of the culture. This can be a fun and community-building activity — sharing grains and experiences. You can also order a milk kefir starter culture, which contains bacteria to culture your milk (but doesn’t come from a mother culture).

Tips:

• You can use pasteurized raw, whole, reduced, or nonfat milk. If you’re sensitive to dairy, you can also make kefir with nondairy milk alternatives, like coconut or almond.

• It’s best to strain your kefir through a cheesecloth or nut milk bag, as wire can cut the kefir grains. Kefir grains can be considered living cultures.

Homemade Kefir 

Prep time 5 minutes 
Fermenting time: 24 Hours 
Servings: 4 

Ingredients: 

• Kefir grains (fresh or dehydrated)

• 4 cups milk (of your choice, per the above tips), brought to room temperature

Instructions: 

1. Dehydrated grains can be reconstituted by placing them in half a cup of milk for 24hrs before you use. 
2. Place 2–3 tablespoons of kefir grains in a glass quart jar and add milk. 
3. Mix the ingredients with a spoon (either a wooden or plastic one). Cover loosely and leave at room temperature for 18–24 hours. 
4. The grains will float on top of the milk when kefir has been made. 
5. Use a spoon or filter to remove the surface grains. Refrigerate milk kefir and enjoy for 3-4 weeks. 
6. If you’re ready to make another batch, add milk and repeat the process. If you prefer to wait, place the kefir grains into a small amount milk and let it sit at room temperature.

If you liked this article, check out these other articles 11 healthy habits to incorporate into your routine!

The post Keep your immune system strong with these foods This article was first published on In The Know.