Food that boost immune system


In this time of crisis, staying healthy has become our utmost priority. One needs to improve their immunity so that they can put their best foot front to fight the coronavirus. And this can be done by feeding our body certain essential foods. Here is a list of food items that will provide you with the essential ingredients to improve your immunity:

1. Citrus fruit 

Vitamin C is great in building your immunity. Mostly, people, when infected with flu or some other viral fever, turn to this as a remedial measure. The biological reason explaining this is that the intake of Vitamin C increases the production of white blood cells. And these WBCs are key components that fight the various contaminations. So, now, what should you eat to ensure the proper supply of Vitamin C? Below mentioned list answers that question:

  • Grapefruit
  • Oranges
  • Tangerines
  • Lemons
  • Limes
  • Clementines

Another thing to note here is that your body doesn’t generate Vitamin C, so you need to ensure your daily consumption of the same. Moreover, most of the citrus fruits are rich in Vitamin C, giving you a wide range to choose from.

2. Red bell peppers

Each ounce of red bell pepper contains twice the amount of Vitamin C as in citrus fruits. Further, they are also rich in beta carotene. Thus, besides building your immune system, this will also help you maintain healthy skin. To top it, beta carotene helps in keeping your vision and skin healthy. 

3. Broccoli

This vegetable is overloaded with various vitamins and minerals. This forms a rich source of vitamins A, C, and E, along with many other antioxidants and fiber. This extremely nutritious vegetable is most effective if eaten raw or mildly cooked.

4. Garlic

Garlic finds its place in almost all the various cuisines around the world. It is the vegetable that adds the extra something to your dish. Also, there are various health benefits of eating garlic. The advantages of garlic date back to early civilizations where it was used in fighting infections. As per the reports of various health bodies, garlic helps you to lower blood pressure and also prevents the rapid hardening of arteries. The reason garlic being immune-boosting is that it has a rich concentration of sulfur compounds, such as allicin

5. Ginger 

Ginger helps in decreasing inflammation and thus helps reduce sore throat. It is also effective in curing other inflammatory illnesses and nausea. Also, according to some recent animal research conducted, ginger helps in decreasing chronic pain. Moreover, it also possesses cholesterol-lowering properties.

6. Spinach

In addition to vitamin C, spinach is also rich in other essentials like antioxidants and beta carotene. All these make spinach a good source to help boost our immunity and fight various infections. On similar lines as broccoli, spinach is also most effective when cooked as less as possible. It ensures that the nutrients are retained.

7. Yogurt

This fermented milk product is an excellent source of protein. Along with that, it is rich in vitamin D. This is an effective way to boost your body’s natural defenses against diseases. There are various forms of yogurt available in the market. However, try eating the plain one instead of the pre-flavoured contemporaries. 

8. Almonds 

Almonds are rich in vitamin E, which is a key component of a healthy immune system. Furthermore, this is a fat-soluble vitamin and requires fat to get absorbed. They supplement the body with healthy fats and essential nutrients. Around 46 whole, shelled almonds suffices the daily recommended vitamin E intake.

9. Turmeric

It contains a yellow-colored chemical called curcumin, which gives it its distinctive color and its multitude of medicinal properties. Turmeric has been used since time immemorial for health benefits. It is anti-inflammatory and helps treat osteoarthritis and rheumatoid arthritis.

10. Green Tea

This can be termed as the healthiest beverage of the planet. It is rich in flavonoids, which is a type of antioxidant. But this alone doesn’t make it so special. Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits. This EGCG is lost in black tea at the time of fermentation, but that is not the case with green tea. Adding to this, green tea is also a good source of amino acid L-theanine. This helps in the generation of germ-fighting compounds in your T-cells.

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Thus, a properly balanced intake of the above substances will ensure a steady supply of essential nutrients to your body. 

How about Yoga and meditation?

Apart from maintaining a healthy diet, one should also try to engage in moderate exercise-related activities. It doesn’t have to be intense sessions of a workout, but studies have shown that moderate exercises have various beneficial effects. It will help in the process of reducing the inflammation of immune cells and, on the contrary, make them healthy. This, in turn, will help boost the immune system. In adverse times like this, we should try our best to keep ourselves healthy and fit and take the necessary steps in achieving that. Yoga and meditation have always been considered to be one of the most appropriate activities to attain a healthy immune system.

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