Even though the world is in turmoil due to pandemic, one of most important things somehow went under the radar – make your immune system stronger. After all, that’s your first line of defense against anything, including Covid19 virus. So we made a list of common but very strong food that can help your immune system.

Broccoli and your Immune system

If we could choose just one vegetable, it would be broccoli. It is one of the most nutrient rich vegetables. It has vitamin K, chromium, potassium, magnesium, vitamin B9 and plenty of vitamin C. It also has compounds indole-3-carbinol and sulforaphane that show anti cancerogenic abilities, plus sulforaphane is increasing the ability of the organism to create antioxidantes. Benefits of broccoli starts in the small and big intestine when indigestible fibers come to feed the bacterias in your gut and create short chain fatty acids, it leads to increasing numbers of good bacterias, healthier guts and better immunity.

As a signal of good overall health, good gut health is of most importance since it affects almost every part of our body. Connection of good gut bacterias and healthy mind is a new territory. According to scientists at Harvard University Medical School, disturbed digestion can cause anxiety, depression and stress because the brain and gastrointestinal system are very closely connected. If you have a bad unhealthy diet you can mess up things with the gut brain connection.

To get the best out of Broccoli, don’t fry them or bake them, boil them preferably on the steam, and when it’s young it can be consumed fresh in a salad. The highest concentration of good things from broccoli are broccoli sprouts. You can get fresh broccoli two times in a year, early summer and early fall, but in normal times, it is usually available throughout the whole year, even frozen. As with most vegetables, broccoli can be frozen up to a year and lose just a slight amount of some micronutrients.

Spinach and your Immune system

This plant is often on our plates and that is great, because spinach is a superfood due to high amounts of vitamins, fibers and minerals. Magnesium is essential for normal functioning of all muscles, including the heart. Potassium helps with extracting water and regulates blood pressure, stimulates detox of the organism and makes kidneys and heart to work smoother. Beta carotene is a strong antioxidant, B complex vitamins are very important for your nerves, but also for you skin, hair and nails. Antioxidant lutein is extremely important for the health of your eyes. Fibers in spinach stimulate bowel motility and help in removing waste from the organism and also lowers the possibility of constipation. Spinach is one of the best sources of vitamin K which is important for bone health. Only 100 grams of spinach has almost 4 times of the recommended daily dose.

But spinach also has something called oxalic acid, and its crystals can clog kidney canals, so for people with kidney problems it’s not advised to eat spinach. Oxalic acid can be neutralized to some degree by mixing spinach with milk. Calcium in milk will bond with the oxalic acid and create insoluble compound that can be easily removed from the organism.

You can get best out of spinach if it’s only shortly boiled in water or on steam to keep all the good stuff. Young spinach can also be eaten fresh. Spinach season lasts almost the whole season and it is always available frozen but then it can lose some of the flavor.


Disclaimer: This text is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dimology – Healthy World are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this site.