It actually takes more than an apple a day to keep the doctor away. As your immune system gets majorly influenced by whatever you eat so it would be better if you could consume more healthy foods in your daily diet. We have a certain list of foods can prevent you from falling sick and another category of foods can recover you quickly from falling sick. You can effortlessly keep up with your immune system by incorporating these food items in your daily meals. You just need to ensure that with all these colorful, nutrients enriched fruits and veggies in your platter, you also need to consume 8 to 10 glasses of water in a day. Feeding your body with certain foods can help you to boost up your body’s immunity level. In this article, we have compiled a list of foods to boost the immune system. These fruits and veggies will make sure that your immunity level gets improved.
Check Out These Foods To Boost Immune System Of Your Kids
Foods To Boost Immune System
1. Citrus Fruits
You must have seen people looking for citrus fruits after they have caught a cold. Vitamin C is very helpful in boosting up your immunity level. This vitamin is believed to be capable of increasing the production of white blood cells in your body. Citrus fruits like grapefruit, oranges, tangerines, lemons, limes, and clementines are very beneficial for fighting against several kinds of infections. You need a daily source of Vitamin C as your body doesn’t produce or store it inside. Every citrus fruit is an enriched source of Vitamin C so you can choose any of the citrus fruits to complete your daily requirement of Vitamin C.
2. Red Bell Peppers
Citrus fruits are not the only sources of Vitamin C. Even, red bell pepper also contains a high amount of Vitamin C in it. They are also loaded with beta carotene which is very useful to keep your eyes and skin healthy. Vitamin C is just not good for your immune system but it also helps in maintaining the good health of your skin.
3. Broccoli
Broccoli is a blessed green veggie which is stuffed with vitamins and minerals. It is packed with vitamins like Vitamin A, Vitamin C, and Vitamin E. With these, broccoli is also stuffed with antioxidants and fiber. It is one of the healthiest vegetable ones can think of. If you want to keep the nutrients of broccoli intact then it is better not to cook it at all or just cook it as little as possible.
4. Garlic
Garlic is one of the basic ingredients of several cuisines from all around the world. It is an absolute delight when this food item gets mingled with any of the dishes. You shouldn’t be ignoring this food item as it is very healthy for your, immune system. Garlic is capable of fighting against several kinds of infections. Well, according to a health organization, garlic is something which is capable of lowering your blood pressure by slowing down the hardening of arteries. Garlic is capable of boosting your immune system because it comprises of a heavy concentration of sulfur-containing compounds. One of such compounds is allicin.
5. Ginger
This ingredient is something which is generally used after falling sick. Ginger is a very beneficial natural ingredient which is capable of getting rid of inflammation and even, sore throat. It can also be used to decrease nausea. There is a compound of ginger which carries some amount of heat in it. This compound of ginger is called gingerol. Only a few of us know that ginger is capable of decreasing chronic pain. According to animal research, it is believed that ginger might possess the properties of lowering cholesterol level in a human body.
6. Spinach
We all know that spinach is rich in Vitamin C but that is not the only reason why this ingredient is on this list. This green leafy veggie is stuffed with various antioxidants and beta carotene. Both of these are blessed to effortlessly fight the infection-causing bacteria. Like broccoli, it is advisable to cook spinach as less as possible. Because if you thoroughly cook spinach then the nutrients present in it will be eliminated during the cooking process. But, light cooking is required to enhance Vitamin A of this natural ingredient. Light cooking of spinach helps in releasing of several nutrients from the oxalic acid present in it.
7. Yogurt
It is advisable to consume Greek yogurt instead of plain yogurt as it contains “live and active cultures” in it. These cultures are supposed to help your immune system to fight against several diseases. But, in case you are going to choose plain yogurt over Greek yogurt then try to opt for plain, unflavored yogurt rather than that preflavored yogurt which contains added sugar in it. It is an abundant source of Vitamin D which helps in the proper regulation of the immune system.
8. Almonds
Though Vitamin E can only keep your immune system healthy, unlike Vitamin C which can prevent and fight against the disease-causing bacteria. Vitamin E is fat-soluble vitamin which always requires the presence of fat to get absorbed. Nuts are a good example and an enriched source of vitamins and healthy fats, especially almonds.
9. Turmeric
Turmeric is possessed with many properties like anti-inflammatory and antiseptic properties. This natural ingredient is self-sufficient for the treatment of osteoarthritis and rheumatoid arthritis. Studies show that turmeric is contented with a high percentage of curcumin which helps in decreasing exercise-induced muscle damage. Curcumin is the one which gives turmeric a distinctive color.
10. Green Tea
Green tea is a good source of an antioxidant called flavonoids. Even, black tea also contains this antioxidant. It also contains EGCG (epigallocatechin gallate) which is another powerful antioxidants and is capable of enhancing the immune system. It also contains amino acid L-theanine which is required for the production of germ-fighting compounds in your T-cells.
The healthy immune system keeps you away from a number of diseases. And, to keep yourself healthy you need some foods to boost the immune system.
