Spokane Washington / Wire / Date -- Fight Viruses Through The Foods You Eat, Says Sam Cover Spokane Washington

Viruses, and, even the common cold, cannot be fought with antibiotics. Nor can many of them be fought with vaccines because effective vaccines have not yet been found. One way to fight viruses is through a strong immune system. People can boost their immune system through the foods they eat, says Chef Sam Cover Spokane Washington.

Sam Cover Spokane Washington: Eat Fresh and Balanced

A variety of whole foods, especially one that contains lots of fruits and vegetables is key, says Sam Cover. A colorful plate generally indicates a balanced diet, rich in variety, says Sam Cover Spokane Wa. Those seeking to boost their immune system would include the following in their diet each day:

Vitamin-C Rich Foods

A diet rich in Vitamin C has been found to be effective in fighting many viruses, including the common cold, but, hasn't yet been proven to be effective against COVID-19. Citrus fruits are high in vitamin C, which is believed to increase white blood cell production. White blood cells help your body fight infection, says Sam Cover Spokane Washington. Citrus fruits include oranges, lemons, grapefruits, and limes. Many vegetables also are vitamin C rich. These include broccoli, kale, and red peppers. Red peppers and kale also contain high amounts of beta-carotene.

Beta-Carotene Rich Foods

The human body converts beta carotene into Vitamin A, which helps your antibodies respond to viruses. In addition to kale and red peppers, many other fruits and vegetables are rich in beta carotene. They include carrots, apricots, spinach, squash, and sweet potatoes, says Sam Cover.

Vitamin-D Rich Foods

Vitamin D helps regulate the immune system. Foods that contain high levels of this nutrient are several types of fish such as salmon, herring, sardines, and canned tuna; egg yolks; mushrooms; and yogurt, says Sam Cover of Washington. Yogurt also contains probiotics, which are also thought to help the immune system fight off disease.

Vitamin-E Rich Foods

Nuts, seeds, and leafy greens contain large amounts of Vitamin E, says Sam Cover Spokane Washington. Vitamin E has been found to boost the immune system, particularly in people older than 60.

Green Tea

Green tea contains high levels of epigallocatechin gallate (EGCG), a powerful antioxidant with immune-boosting qualities. It also contains the amino acid L-theanine, which is believed to aid the production of germ-fighting compounds in T-cells.

Sam Cover Spokane is a nationally known chef and leading advocate for the farm-to-table movement. Sam Cover Spokane Washington has blogged about many topics related to staying healthy during the COVID-19 pandemic.