Today we are going to see the foods that increase immunity power.
Considering the current situation of COVID 19 there isn’t particular public interest on What should we do to increase immunity naturally and by eating fruits at home.
Taking these foods will increase your immunity may help keep your immune system strong.
So if you are looking for ways to boost your immunity during this pandemic of COVID 19 Coronavirus then plan your meals to include this 15 immune boosting foods.
So let’s see which are those.
1. Citrus Fruits
Most people turn to vitamin C after they have got a cold. That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells these are key to fighting infections.
Most popular citrus fruits like
As your body doesn’t produce or store it you need daily vitamin C for your health.
Almost all citrus fruits are high in vitamin C.
With such a variety to choose from it’s easy to add a squeeze of this vitamin to any meal.
2. Red bell peppers
if you think citrus fruits have the most vitamin C of any fruit or vegetable think again. Red bell peppers contain twice as much vitamin C as citrus they are also a rich source of b-carotene.
B-carotene helps keep your eyes and skin healthy. B carotene is a powerful antioxidant that can reduce inflammation and boost immunity by increasing disease fighting cells in the body.
Excellent sources includes:-
- Sweet potatoes
- Green leafy vegetables
Broccoli is supercharged with vitamins and minerals.
Act with vitamins A C and E as well as many other antioxidants and fiber broccoli is one of the healthiest vegetables you can put on your table.
The key to keeping its power impact is to cook it as little as possible or better yet not at all.
Garlic is found in almost every cousin in the world. It adds a little zing to food and it’s must-have for your health
Early civilizations are recognized its value in fighting infections.
Garlic may also help lower blood pressure and slow down hardening of the arteries.
Garlic’s immune boosting properties seem to come from a heavy concentration of sulfur containing compounds such as Allicin.
Ginger is another ingredient many turn book after getting sick.
Ginger may help decrease inflammation which can help reduce a sore throat and other inflammatory illness. It may also help decrease nausea.
While it’s used in many sweet desserts ginger packs some heat in the form of ginger.
Ginger may help decrease chronic possess cholesterol-lowering properties.
Spinach made a list not just because it’s rich in vitamin C.
It’s also packed with numerous antioxidants and beta carotene which may increase the infection-fighting ability of her immune systems.
Similar to broccoli spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
However light cooking enhances his vitamin A and allows other nutrients to be released from oxalic acid.
Look for yogurts that have life and active cultures. Printed on the label like Greek yogurt
These cultures may stimulate your immune system to help find diseases. Try to get plain yogurts rather than the pines that are pre flavored and loaded sugar.
You can sweeten plain you got yourself with healthy fruits and drizzle some honey.
Yogurt can also be a good source of vitamin D. So try to select brands fortified with vitamin D
Vitamin D helps regulate the immune system and is taught to increase immunity in our body’s natural defenses against diseases.
Almonds when it comes to preventing and fighting off polls vitamin E tends to take a backseat to vitamin C.
However vitamin E is key to a healthy immune system. It’s a fat soluble vitamin. Meaning it requires the presence of fat to be absorbed properly.
Nuts such as almonds are packed with vitamin and also have healthy fats. A half cup serving which is about 46 whole shelled almonds provides nearly 100% of the recommended daily amount of vitamin E.
You may know turmeric as a key ingredient in many curries but this bright yellow witness spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and Rheumatoid arthritis.
It is high concentration of curcumin which gives turmeric its distinctive color and can help decrease exercise Indians muscle damage.
10. Green Tea
Both green and black peas are packed with flavonoids a type of antioxidant. Green tea really excels in its level of Epigallocatechin Gallate or EGCG which is another powerful antioxidant.
EGCG has been shown to enhance immune function. The fermentation process black thing goes through destroys a lot of EGCG
Whereas green tea is steamed and not fermented so the ad CG is preserved.
Green tea is also good source of amino acid l-theanine.
l-theanine may aid in production of germ fighting compounds in your T cells.
Papaya is another fruit loaded with vitamin C. You can find two 25% of the daily recommended amount vitamin C in a single papaya.
Papaya also have a digestive enzyme called papain that has anti-inflammatory effects. It hasdecent amount of potassium B vitamins and folate all of which are beneficial to your overall health.
Like papayas KIWI are naturally full of essential nutrients including folate potassium vitamin K and vitamin C.
Vitamin C boosts white blood cells to fight infection while Kiwis are the nutrients keep the rest of your body functioning properly.
When you are sick chicken soup is more than just a feel-good food with a placebo effect. It hurts into symptoms of a cold and also helps protect you from getting sick in the first place.
Poultry such as chicken and turkey is high in vitamin b6 about 3 ounces of little turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of basics.
Vitamin b6 is an important player in many of the chemical reactions that happen in the body it’s also widened to the formation of new and healthy red blood cells.
Stock or broth made by boiling chicken bones contains gelatin chondroitin and other nutrients helpful for gut healing and immunity.
14. Sunflower seeds
Sunflower seeds are full of nutrients including phosphorus magnesium and vitamin b6.
They are also incredibly high in vitamin E a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function.
Other foods with high amounts of vitamin E includes avocados and dark leafy vegetables.
Shellfish isn’t what jumps to mind for many who are trying to boost their immune system but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals but our body needs it so that our immune cells can function as intended.
Varieties of shellfish that are high in zinc includes
Keep in mind that you do want to have more than the daily recommended amount of zinc in your diet.
For adult men its 11 milligrams and for women it’s 8 milligram. Too much zinc can actually inhibit immune system function
So these are the 15 foods that increase immunity power. S stay healthy and stay safe.