In every phase of your modern life, you might take your immune system for granted. During the flu or viral season, many of your friends might get sick, but some would stand tall even when everyone in their home is sick with the flu, and it all depends on their immune system.
The immune system is the first line of defense of our body against a foreign microorganism entering the body. Our immune system protects us from bacteria, viruses, and other microbes to defend us against diseases. Stronger your immune system, lesser would be the chance of you falling sick.
What you eat can make a big difference in how well your immune system responses against any infections. So, with the little changes in your diet, you can ensure that your immune system is strong enough to protect you against various types of infections.
Eating a healthy, well-balanced diet consisting of adequate protein, fibers, vitamins & minerals can help you to support your body’s immune system. Supporting your immune system is very important during the ongoing coronavirus pandemic.
Plan your meals including these foods that can help Boosting your immune system.
- Citrus fruits
- dark chocolate
- Black pepper
- Green tea
Most people turn to vitamin C after they have caught a cold, that is because it helps builds up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. As your body does not store it, you need a daily dose of vitamin C for good health.
Almost all citrus fruits are high in vitamin C & its easy to add a squeeze of this vitamin in any meal.
Broccoli is another great source of vitamins & minerals. It contains Vitamins A, C, and E, as well as many other anti-oxidants & fibers. It is one of the healthiest vegetables you can put on your plate.
The rich amount of Vitamin C found in broccoli helps to boost your immune system. It is also rich in Beta-carotene & other antioxidants, which makes it a perfect vegetable for your overall immunity.
Garlic has the ability to boost our immune system, it added flavors in food as well as it can prevent us from the common cold, flu, and variety of other illnesses.
It contains calcium, magnesium & sulphuric compound, powerful enough to fight with bacteria & other infections.
It also lowers blood pressure & cholesterol level.
Turmeric is pretty much the star of the Indian spice box when it comes to health. Most of its immune-boosting properties come from curcumin.
Turmeric is set to help prevent flu & even heart diseases. It improves digestion and soothes the sore throat.
The best way to have it is in hot milk with some crushed almonds.
When it comes to preventing and fighting off with cold & flu, vitamin E tends to take a backseat to vitamin C.
Almonds are rich in Vitamin E, which is a potent antioxidant, the key to a healthy immune system.
Eating 5-6 soaked almonds in a day goes a long way in adding valuable nutrients to your diet and keep your immune system healthy.
Papaya is a fruit that loaded with vitamin C. Papaya contains an enzyme called Papain which is very helpful for digestion.
Papayas have a decent amount of Potassium, Vitamin B, Folate, all of which are beneficial for your immune system.
It also contains a decent amount of other anti-oxidants & Vitamin A. all these anti-oxidants and vitamins makes it a great food for boosting your immunity.
Spinach is rich in Vitamin C, it also packed with numerous antioxidants and beta carotene, which increases the infection-fighting ability of your immune system.
It is rich in calcium, iron. Magnesium, potassium, vitamin A, folate & many other antioxidants are essential micronutrients for your immune system.
Similar to broccoli, spinach is also one of the healthiest vegetables you should have on your plate.
It is also one of the best sources of dietary magnesium which is necessary for a healthy immune system.
8. Dark Chocolates:
Dark chocolate contains an antioxidant called theobromine, which can help to boost up the system by protecting the body’s cells from free radicals.
Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and will contribute to disease.
Despite its potential benefits, chocolates are high in calories and saturated fat, so it’s important to eat it moderately.
9. Black Pepper:
Black pepper also is known as PIPER NIGRUM. It is healthy food owing to its antioxidants, anti-microbial & gastroprotective effects & also has immune system enhancing benefits.
PIPERINE, the active compound in this spice is high in antioxidants and has anti-inflammatory & anti-bacterial properties.
It cleans the harmful toxin from the body. Studies show that it improves digestion by helping in the breakdown of proteins.
10. Green Tea:
Green tea contains flavonoids, which is a type of antioxidant. A cup of green tea regularly, decrease the rates of infections & cold.
Green tea is one of the healthiest beverages on the planet, which is loaded with antioxidants that have many health benefits like boosting our immune system, supports brain health, can defend against signs of aging & even aid weight loss.
Eating only 1 of those foods won’t be enough to fight off with the flu or other infections, whether or not you eat it constantly. concentrate on serving sizes and recommended daily intake so you don’t get an excessive amount of one vitamin and deficient of others.
Eating right could be a great start, and there is other stuff you can do to shield you and your family from the flu, cold, and other illnesses.