12 IMMUNITY BOOSTER FOODS THAT YOU MUST INCLUDE IN YOUR DIET

12 IMMUNITY BOOSTER FOODS THAT YOU MUST INCLUDE IN YOUR DIET. As you know that today the whole world is battling with the pandemic of Coronavirus or COVID 19. And the best way to prevent ourselves from this virus is to strengthen our immunity power. If we have a strong immune function then it will help us to easily fight and recover from this virus.

If you’re looking for the best ways to keep yourself healthy and the flu away, your answer may be as close as to your grocery store. The healthy immune system defends your body against germs, bacteria, and viruses, and keeps you healthy. A weak immune system will make you fall sick quite often. If you eat certain foods, you may be able to help your immune system strong to fight against infections. There is no single food that will boost the immune system. One should include foods that contain vitamins A, B, C, D, and E and minerals like zinc, potassium, magnesium, and iron in the diet to keep all organs of your body healthy. Deficiencies of these nutrients will weaken your immune functioning. 

Are there any immune-boosting foods?

In this article, I will let you know 12 food that will boost your immune system. You can grow these vegetables and fruits in your balcony, terrace, and garden. 

So let's Begin!!

12 IMMUNITY BOOSTER FOODS THAT YOU MUST INCLUDE IN YOUR DIET:

1. Citrus Fruits

All Citrus Fruits are power-packed with Vitamin C which helps us to strengthen our immune system. Vitamin C fights against infection, cold, flu, and also improves heart, digestive health, and produce white blood cells. Citrus fruits such as lemons, limes, grapefruits, tangerines, and oranges are rich in vitamin C. Ensure that you take it daily as our body does not store it or produce it. Strawberries contain Vitamin C, Manganese, and Potassium which is good for Heart Health and Blood Sugar Control. 

2. Turmeric

Turmeric is a yellow, bitter spice that’s used in a lot of curries. Turmeric plays an important role in Indian cuisine.

  

But do you know that this simple looking yellow powder has a powerful immunity booster? It contains curcumin, which has antioxidant and anti-inflammation properties. Consuming turmeric may prevent Alzheimer's disease and cancer, and the slow aging process. Research suggests that curcumin boosts immune cell activity, which improves antibody response. It is especially good for patients of rheumatoid arthritis and osteoarthritis.

We can take this with cooked veggies and Milk.

3. Ginger

Ginger is something people start using after they have a cold. What people don’t know is that ginger can stop you from getting a cold too. 

Ginger has anti-inflammatory and antioxidative properties, which may reduce the risk of Cancer, Diabetes, Osteoarthritis, Muscle Pain, and soreness. It Relieves Common Cold and Nausea and It also can be easily available in any climate.

We can add ginger in cooked vegetables, and in dessert and drinks as well. And ginger and tea is the best combination for tea lovers.

4. Broccoli

A vegetable with a lot of vitamins and minerals is broccoli. Broccoli is one of the healthiest vegetables that you can add to your diet. It is full of vitamins A, C, E, and K, and also a lot of antioxidants, Beta carotene, Potassium, and Fiber, which makes it one of the healthiest vegetables. The best way to eat it is to cook it very little or not at all and to keep in as many vitamins as possible. It fights from Cancer and improves Skin health. 

5. Garlic

Garlic is used in foods all around the world. It adds flavor to food and is very helpful to your health. It’s been known to fight infections for many years. 

Garlic contains allicin, Vitamin C, B1 & B6, Manganese, Iron, Potassium, and Phosphorus due to which garlic has Anti-inflammatory, Antibacterial Anti-fungal, and Anti-tumor and immune-boosting properties. It regulates blood sugar level, reduces cholesterol, Blood pressure, and Improves Heart & Bone Health. 

6. Spinach

Spinach is another vegetable that’s full of vitamin C, which helps the body fight infection. Like with broccoli, it's best to cook the spinach as little as you can, to make sure the nutrients are kept inside. This will add to its vitamin A and take away oxalic acid.

Spinach possesses antioxidants, beta carotene, and vitamins A, C, E, K & B12, Beta carotene, Manganese, Magnesium, Iron which support our immune systems and it also provides necessary nutrients for cell division, and DNA repair. Spinach prevents us from cancer, asthma, and reduces blood pressure. It is also good for skin, hair, and bone health. 

7. Red Bell Peppers

Red bell peppers have double the amount of vitamin C as citrus fruits. Red bell peppers are a rich source of beta carotene, source of Vitamin C, A & B6, Fiber, Potassium, Iron, and Magnesium. They are good for eye-sight and may prevent us from cancer and control High Blood Pressure. 

8. Papaya

Another fruit full of vitamin C is papaya. One papaya has 224 percent of the vitamin C you should have in a day. Papaya is a rich source of Vitamins like B & C, Fiber, Folate, Antioxidants, and Beta-carotene. It has anti-inflammatory properties. Papaya also has papain (a digestive enzyme) that keeps down swelling in the body. Papaya can control cholesterol and diabetes. 

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9. Blueberries

Blueberries are high in antioxidants, potassium, Vitamin C, and Fiber. These are excellent for a healthy heart and the prevention of aging, cancer, and also improves the respiratory trachea immune defense system. They may also help in lower blood pressure. 

 

10. Apple

"An apple a day keeps the doctor away" isn't just an old phase' tale. Apples actually can help prevent illnesses. They are rich sources of antioxidants, Phytonutrients, Fiber, vitamins which are good for Healthy Heart. These antioxidants help boost immunity and reduce the risk of chronic diseases. It prevents us from Cancer, Diabetes, and help to fight with Asthma. 

11. Mushroom

Mushrooms are rich in super immune-enhancing compounds like Antioxidants, Vitamin B & D, Selenium, Potassium, Copper, and Fibers. They help us to boost immune function, fight against Cancer, boosts longevity, prevent respiratory infections, and make bones stronger. 

12. Tomatoes

Tomatoes are high in Anti-oxidant, Beta-carotene, vitamin C & K, Potassium, and Folate. They are Anti- cancerous and good for Heart and Skin Health. The researchers suggest that the deficiency of this nutrient can lead to a weaker immune system. 

We can have tomatoes in cooked vegetables, salad, and soup. 

Eat These Immune booster foods to strengthen your immunity:

I hope this list may help you to make your body strong and healthy. So add these healthy foods in your daily diet.

#eathealthy #livehealthy

Also, read our article on mental health!