Foods that boost the Immune System
Immune system boosters-
Immune system can be strong with eating certain foods. If people want to cure their body from cold ,flu and other infection, they might have visit the local medical store or they can include below 15 powerful immune boosters in daily meals.
Important note-
No supplement will help for curing or preventing disease, like during 2019 corona virus pandemic, no diet, no supplement or healthy lifestyle was able to protect you from covid-19. Only social distancing and proper hygiene like washing hands, wearing mask and medicine will cure.
Currently, uses of any supplement will not protect against covid-19.
1. Citrus fruits: vitamin c helps to overcome from cold also it helps in building the immune system. Consuming Vitamin C helps increasing the white blood cells in body, which fights against infections.
Almost all citrus fruits are filled with vitamin, it is easy to add a squeeze of citrus fruits in any meal.
Popular citrus fruits are:
- Grapefruit
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
Our body doesn't store or produce the vitamin c, people need to take daily fixed amount of vitamin c (75 mg for women or 90 mg for men) for being healthy. The supplement should not take more than 2000 mg a day.
Also vitamin c helps in recovering from cold quickly but it Is not promised it will help in saving from new coronavirus SARA-COV-2.
2. red bell peppers
Generally people believe citrus fruits are high in vitamin c than any other fruit or vegetable same as red bell peppers contains equal vitamin c from Florida oranges, as they have good source of beta carotene.
While vitamin c helps in boosting the immune system, as beta carotene which converted into vitamin a helps in keeping eyes and skin healthy.
3. Broccoli
Broccoli is a good source of vitamin, minerals and fiber also it is antioxidants. It contains vitamin A, C and E. Broccoli is the healthiest vegetables in any meal. The best way to cook broccoli is to cook as less as possible for keeping its minerals.
For maintaining nutrition in the any food, the food should be steamed or less cooked.
4. Garlic
Garlic adds a flavor in the food as well as it is good for health. In early days garlic is used for fighting from infections. Garlic might be slowing down hardening of arties and also garlic is less proven for procuring from lower blood pressure.
5. Ginger
Ginger is the next ingredient used after getting sick, it helps in decreasing inflammatory which turns into getting relief from sore throat and illness. Ginger also helps in nausea.
Ginger is also used in many sweet desserts. It has benefits of gingerol, a relative of capsaicin. Consuming ginger helps in decrease chronic pain also helps in cholesterol-lowering properties.
6. Spinach
Spinach is a rich source of vitamin c also it includes antioxidants and beta carotene, which helps boosting immune system against various infections.
Like broccoli, spinach needs to be cooked less for maintaining nutrients. As less cooked helps in absorbing vitamin a and helps other nutrients to come from oxalic acid, an ant nutrient.
7. Yogurt
According to greek yougurt, yogurt is key for phrases like live and active. Yogurt helps in stimulate immune system for helping against diseases. The best way is to consume plain yogurt except added flavor or sweeten. Yogurt can be sweetened with mixing healthy fruits and honey.
The yogurt is filled with vitamin D. vitamin d also helps In regulate the immune system and boost our body 's natural defenses against diseases.
8. Almonds
Almonds are rich source of Vitamin E , adults need only 15 g of vitamin E each day . which can be complete by consuming half cup serving of whole shelled almonds.
9. Sunflower Seeds
Sunflower seeds are full of phosphorous, magnesium, B-6 , Vitamin E and high source of selenium.
10. Turmeric
Turmeric known for anti inflammatory properties and it has been used in treatment of osteoarthritis and rheumatoid arthritis for many years. High concentrations of curcumin give it a different color. This Curcumin works as anti viral and immune booster.
11. Green Tea
Green tea is good source of epigallocatechin gallate(EGCG), which is one of powerful antioxidant .it also contain amino acid L-theanine. This helps in production of germ fighting compound in T cells of human beings.
12. Papaya
Papaya is full of vitamin C and decent amount of potassium, magnesium and folate found in it. Which are beneficial for digestive system, Like turmeric it also contain the anti inflammatory properties too.
13. Kiwi
Like papaya , kiwi are full of folate , potassium ,Vitamin c and K. Vitamin C induce the white blood cells and help them to fight against the infections.
14. Poultry
Poultry is good source of Vitamin B-6, Vitamin B-6 play a vital role in chemical reactions that happens in body. It is also responsible for producing new red blood cells.
15. Shellfish
Some types of shell fish are good source of Zinc. Oysters, crab, lobster, mussels are high in zinc.
Daily 11gm intake of zinc for adult men and 08 gm of zinc for adult women are sufficient.
More Ways to prevent infections
Eating right and balanced intake of all vitamins and minerals are the most important thing, don't get too much of single vitamin or too little of others. Balanced intake of all vitamin and minerals in your diet help you to prevent from cold, flu and any other infectious diseases.