Here are 10 immune-boosting foods help you increase your immunity.
The immune system is a process in our body that protects us from infections. The weak immune system means the invitation to health problems, such as Type-I & Type-II diabetes, allergies, fever, heart diseases or any autoimmune diseases.
Even with a low immune system, you can not fight with viruses like COVID-19. So, it is high time to boost your immune system, at least with foods.
There are five types of nutrients, that can boost your immune system and we all should have kind of food, that consists of these nutrients.
- Vitamin C– citrus fruits such as- lemon, orange, grapefruits, red or green bell pepper, kiwi, strawberries.
- Vitamin E – almonds, peanut, wheat germ oil, soya bean, sunflower seeds, green leafy veggies.
- Zinc – raisins, cashews, Shellfish, meat (chicken), oysters, chickpeas.
- Carotenoids – carrots, papaya, mangoes, oranges, apricots.
- Omega-3 Fatty Acids – flaxseeds, salmon, walnuts, tuna fish.
Feeding your body these foods will definitely increase your immunity power.
Here are 10 powerful immune-boosting foods:
1. Citrus fruits:
Vitamin C is the key ingredient in boosting the immune system. Vitamin C is a major ingredient to produce white blood cells (WBC), the fighters of our body. WBC fights with foreign antigens, that enter our body during any diseases like cold, cough, flu, etc.
Antioxidants from foods are a key part of a healthy lifestyle. Citrus fruits like lemon, grapefruits, oranges, kiwi, strawberries are the best way to consume vitamin C.
You will find garlic almost in every Indian cuisine. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic can fight with infections and helps to lower the high blood pressure.
It not only punch up the flavor of food, but also it has the power to fight bacteria, viruses, and fungi. It is full of anti-oxidant, which helps to boost the immune system.
Garlic helps to fight Sinus problems, Flu, Yeast infections, Intestinal worms. It is one of the best immune-boosting foods.
You will find this yellow spice almost in every Indian kitchen. Turmeric contains carotenoids, vitamin C, calcium, flavonoids, fiber, iron, niacin, potassium, zinc, and other nutrients.
It has an anti-inflammatory effect and it contains anti-oxidants, thus neutralizes the harmful free radicals of our body. It also gives protection to the body against several infectious diseases. Thus, boosts the immunity power.
Ah! this is one food, that I will recommend you eat every day. Yogurt or curd consists of vitamin D, protein and healthy gut bacteria. These good bacteria help in the digestive system and keep us healthy. And, to fight against cold, flu it is very important to stay healthy.
Among green vegetables, broccoli is healthier than all. It is full of nutritious such as vitamins A, C, and E and fibers.
I know, the taste is not so good! but trust me it will help you to boost the immune. There are broccoli recipes you can try, perhaps you will like the taste
- creamy broccoli and cheese soup.
- lemon braised broccoli.
- roasted broccoli rabe.
- broccoli casserole.
Among green leafy veggies, spinach is full of vitamin C. Now spinach is considered as a superfood because of its high content of folate, antioxidants, vitamin A, vitamin C, fiber, magnesium, and iron. Try to add this leaf to your diet on a regular basis, at least thrice in a week.
But keep it in mind, that light cooking of spinach enhances its nutrients. You can some of these recipes below,
- creamed spinach.
- spinach in cheese stuffed pasta shells.
- spinach lasagna.
7. Green tea:
Green tea is packed with flavonoids, a type of antioxidant. Antioxidants in green tea and flavonoids are known to boost immune function. Green tea is also a good source of the amino acids that produce the germ-fighting compounds in your T-cells.
Among fruits, this red small seeds are rich in antioxidants and give strength to the immune system. It is also known as immune-boosting fruit.
Almonds are a great source of Vit E and other nutrients too. And it is easy to find any shop. I will recommend adding 5-6 almonds in your diet every morning.
Shellfishes are full of packed with zinc and omega-3 fatty acids. Omega-3 fatty acids are very good for improving the immune system. Shellfishes like crab, clams, lobster, mussels are the best to add in your diet.
Eating just one of these foods won’t be enough to help fight off the flu, you should try all of these repeatedly. You must wash your hand properly-use a sanitizer, sanitize your house or room too.
After all, immune-boosting foods are the best option to get a healthy and fit body.