A strong immune system is a key to healthy life. If your immune system is strong, then your body can fight most of the viruses, bacteria, and other foreign bodies which can lead to various infections. Building an immune system is not a difficult task to do. One must just have adequate sleep, perform immune boosting exercises or yoga and most importantly include immune boosting foods in their diet.
These following foods will definitely help you boost your immunity:
- Citrus fruits:
Citrus fruits contain vitamin C which helps in increasing the white blood cells in your body building up the immune system. Vitamin C is not produced and stored in the body so it is very important to consume daily requirement of vitamin C i.e. 75 to 80 mg for women and 90 to 100 mg for men. You can eat citrus rich foods directly or squeeze it in your meal or can make a fresh juice out of it and drink. Vitamin C rich fruits are grapefruits, oranges, lemons, limes, tangerines.
Turmeric is used as a spice. There is a compound called curcumin in turmeric, which has qualities like anti-inflammatory and anti-oxidants. Sometimes turmeric is present in alternative medicines. Antioxidants protect your body from free radicals. Curcumin also stimulates body’s own antioxidant enzymes. Turmeric is usually consumed by your daily food; you can also mix a pinch of it in hot milk and drink it.
Spinach contains various nutrients, anti-oxidants, vitamin C, vitamin E, vitamin K, iron, calcium, thus it helps in preventing eye diseases, high blood pressure, bone diseases. Spinach also contains component which helps to prevent cancer. Fresh spinach can be easily stored by keeping it in a packed plastic bag inside the fridge. It is eaten either raw or cooked, cooked is better as it increases vitamin A, zinc and calcium content.
Broccoli is potent of nutrients like vitamins, minerals, fiber, antioxidants. It boosts immunity by reducing cholesterol, reducing allergies and inflammation, improves bone health and heart health. It can also reduce cell damage caused by various chronic diseases. The best way to eat broccoli is raw or steamed for 2 3 minutes.
Ginger enhances the immunity because of its strong anti-inflammatory and anti-bacterial properties which helps our body for fighting infections. Ginger is used as an active ingredient in many Ayurvedic medicines as it contains a component called gingerol. Ginger is warm in nature, so excessive consumption can cause adverse effects on the gastric system. An average of 4 grams of ginger is sufficient. The best way to consume ginger is to add it in your tea.
Almonds are plentiful in numerous minerals and nutrients. The sustenance estimation of almonds increments when absorbed water. The brown colored strip of almonds contains tannin which restrains supplement assimilation. When you soak almond tannin strips off rapidly permitting the nut to discharge all the fundamental supplements required. You ought to eat 5-10 almonds consistently toward the beginning of the day for boosting your vitality. At the point when we eat almond in an unfilled stomach it right off the bat support the vitality of compelling supplements and furnish with a rich measure of proteins that help the endurance and thinking influence.
Yogurt is made from all types of milk. Yogurt contains almost all the nutrients that our body needs for building an immune system.
It contains probiotics which have anti-inflammatory properties to fight against various infections. Yogurt is rich in vitamin B, protein and calcium. Calcium is very important to prevent bone diseases like osteoarthritis. Low fat/non fat yogurt, Greek yogurt, frozen yogurt and non dairy yogurt are the types of yogurt. Here the benefit is that you can get yogurt in many different flavors so the taste is not an issue. For the people who are lactose intolerant they can go for lactose free yogurt.
Garlic is actually called immunity boosting superstar because as it is rich in vitamin B1, B2, B3, magnesium, folate, minerals, plus it has antioxidant properties which helps in the treatment of diseases like smallpox, viral infections, coronary diseases. Allicin is the main ingredient in the garlic, which fights the germs. Garlic can be eaten raw for the best affects than cooking it. You can also chop 2-3 garlic cloves and add to fresh salads or soup daily.
- Green tea:
It has high antiviral properties. It is the simple and effective immune booster which strengthens and supports the immunity.
It has the ability to change the structure of virus by decreasing the chances of infection caused by the virus.
It is a small fruit, but filled with vitamin C, vitamin K, folate, potassium. It boosts the white blood cells to fight against any infection. Can be consumed easily by eating it raw or using it for making juice, smoothies and shakes.