We already know that it is important to maintain a healthy immune system because it means protection from all viruses, infections and bacteria, but it is even more valuable today because of the Covid-19 virus that has engulfed the entire world. This virus attacks the immune system, weakening it, which further results in developing acute lung infections and attacks on several other bodily functions.
Then again people with a healthy immune system have not only successfully won over this diseases but restricted its severity and prolonged damage to the body. Now the question is how to build a healthy immunity? Here are some foods that boost your immune system and protect the defences of your body against the deadly virus.
Top 10 Immunity Boosting Foods
1. Dark Chocolate
Dark chocolate consists of theobromine an antioxidant responsible for protecting the body against free radicals. Free radicals are formed in the body when the broken down food mixes with pollutants inside the body. They are responsible for developing many serious diseases. If eaten reasonably dark chocolate can help boost immunity by a high margin.
2. Turmeric
“If there is one spice that is always available in an Indian household, it is this, it is this, it is this.” We are so much in love with this spice that we use it for everything from cooking to healing to glowing, and among its many advantages, it is a natural immunity booster. The curcumin compound present in turmeric develops the body’s immune response and is an antioxidant, antiviral and anti-inflammatory tool.
Consuming it in a powdered form with milk is the most effective way of combating flu and cold and regaining the lost strength. It is laced with flavonoids, iron, niacin, potassium, zinc, calcium, fibre, and vitamin c, all of which are enough to successfully combat any type of threat to the immune system.
Learn more about health advantages of Turmeric
3. Spinach
Spinach is packed with essential nutrients like vitamin C, vitamin E and antioxidants like flavonoids and carotenoids which fights various infections, toughens our immune system and makes our body stronger and healthier. What’s special about spinach is that the little you cook it the more it absorbs important nutrients like vitamin A and release important nutrients from an anti-nutrient called oxalic acid.
If we begin to list each nutrient it contains then it will take hours together but to name a few which build a healthy immune system are folate, iron, lutein, omega-3, potassium and phytonutrients. All these work together to combat disease-causing germs and boost our immune system. If a healthy immune system is not the only benefit you want then remember it can also give you super strength and power like Popeye.
4. Ginger
If you want to know how to boost immunity naturally then ginger is the easiest answer to the question. It has anti-inflammatory properties, particularly treating sore throat by reducing throat inflammation and easing nausea, and lowering chronic pain and it is filled with antioxidants which helps in keeping many illnesses and infections at bay. Ginger has many medicinal and anti-bacterial properties, it contains an active compound called Gingerol which is defined as a perfect immunity booster.
Ginger is also known to have at least 60 trace minerals, 30 amino acids and 500 enzymes and coenzymes thus giving it incredible antispasmodic properties. Organs that are most benefitted from ginger are the throat, muscle tissues and head. It eases severe headaches and also removes excess lactic acid from muscle tissues.
5. Garlic
Besides protecting us against vampires, garlic is a well-known natural immunity booster. Though used as a spice and a herb it is a botanical vegetable and its versatility isn’t just confined to its identification, it also has multiple functions like lowering blood pressure, halting hardening of the arteries and being an excellent immunity booster due to the presence of allicin in it.
Allicin consists of sulphur which is responsible for giving garlic its medicinal properties. Allicin backs white blood cells during their fight against viruses that cause cold and flu. Thus keeping all the harmful viruses at bay and improving the resistance of the immune system against such pollutants.
6. Green Tea
Green Tea is rich in powerful antioxidants such as flavonoids and epigallocatechin gallate (EGCG) which are necessary for boosting the immune system. Since green tea is not fermented but is steamed it allows the EGCG to be preserved properly with all of its nutritional value. Apart from these antioxidants, green tea is packed with many amino acids like L-theanine which produce compounds that fight off germs in the T-cells.
Some variants of green tea like chamomile green tea and mint green tea also possess immunity-boosting properties. With chamomile and green tea both being rich sources of phenolic and antioxidants that protect from infection-causing pathogens and are also known to have anti-inflammatory and soothing properties. Mint green tea, on the other hand, also possesses anti-inflammatory properties that stall Free Radical activities in the body and provide pain relief caused by cold and flu.
7. Almonds
Almonds are usually associated with improving memory functions and eyesight but that not all it can do, but little is known about its immunity-boosting properties. Apart from being stuffed with magnesium, protein, riboflavin, zinc, it is abundant in vitamin E which is a chief defence for the respiratory immune system. It safeguards the immune system from many infections causing germs and bacteria. When mixed with other immunity boosters like yoghurt or green tea, its properties are enhanced therefore resulting in superior protection and care.
8. Citrus Foods
Citrus fruits are the most consumed fruits during flu season because they consist of vitamin C which aids in the production of white blood cells, the key ingredient against fighting all kinds of infections, this entire process results in strengthening of the immune system. It is important to understand that vitamin C doesn’t prevent cold or flu from occurring but reduces its duration and its severity.
It is recommended to develop a habit of including citrus fruits in your daily diet due to the body’s inability to produce them and since they are seasonal fruits their intake must be frequent during those times. Some vitamin C rich fruits which assist in strengthening our immune system are grapefruit, oranges, lemons, limes, tangerines, and clementines.
9. Poultry
One of the most important nutrients which aid in the creation and sustenance of immunity building elements like antibodies and immune cells, is protein. Poultry items like chicken and turkey are abundant sources of proteins, retinol, vitamin B3, vitamin B6, zinc, and vitamin B9. Taking chicken soup during illnesses helps revitalize bodily functions and ease inflammation and other damages caused by the disease.
Vitamin B6 found in chicken and turkey conducts many chemical reactions inside the body and also keeps on creating new red blood cells. Chicken is at its nutritious best when boiled, the broth made from the bones build stronger immunity with the help of gelatin and chondroitin, so next time you have some stock left think twice before throwing it away.
10. Yoghurt
Yoghurt is loaded with vitamin D which is a vital nutrient for boosting the immune system and improve the natural defences of the body against various diseases. Instead of buying packaged yoghurt with added sweeteners and flavours, always prefer buying plain yoghurt because it is pure vitamins and nothing else.
The immune system is responsible for improving gut health and preventing bacteria and germs from invading your bloodstream. One of the ways to developing your gut health is by consuming yoghurt because it is filled with vitamins, lactobacillus and proteins. These nutrients fight off infection-causing bacteria and germs to keep your digestive system cool, healthy and free, and when the digestive system is healthy it means that your immune system is healthy and that too naturally.
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