15 foods to Boost your immune system

Healthy-foods-boost-your immune-system

healthy foods works as Immune system booster:

Feed your body with an immune system diet, it may help you to keep your immune system strong and healthy. If you want to prevent disease and winter cold. You can plan your meal including these powerful healthy foods to boost your immune system.  There are vitamins for the immune system, how can we boost the immune system’s with the help of healthy foods? Food works as a  natural immune booster.The natural foods are very beneficial for your health. here you find the list of healthy foods to boost immune system

Citrus food :

The vitamin C immune system  is very helpful to boost your immune system. Vitamin C helps to increase the production of the white blood cells. Our body does not produce or restore it. You need to take vitamin C on a daily basis to stay healthy. It is easy to add vitamin C in your daily food. Citrus foods are key to fighting against infections such as Grapefruit, oranges, tangerines, lemon, limes, clementine’s. 

Red bell peppers:

Bell peppers contain as much Vitamin C as citrus fruits. . Red bell peppers are a rich source of the Beta carotene. It helps to boost the immune system. Vitamin C helps to maintain healthy skin. Beta carotene helps to keep your eyes and skin healthy.  you can strengthen your immune system by using vitamin C 

Broccoli: 

Broccoli is a nutrient-packed power house to support your immune system such as vitamins and minerals. One cup of broccoli provides as much as Vitamin  A, C , and E , and many antioxidants and fiber. The vegetable  is enriched with beta carotene, potassium, magnesium, zinc and iron. Broccoli supplies an array of Vitamin B (B1, B2, B3 and B4 ) Broccoli is one of the healthiest vegetables you can add in your daily food salads and use in different ways. 

Garlic : 

Garlic is added in every cuisine of the world. It also consists of zinc and is very beneficial for health. It has the capacity to fight against infections. Garlic is also helpful in lowering blood pressure and slowing down hardening of arteritis. Garlic has immune boosting properties. It contains sculpture containing compounds such as 

Garlic has antibacterial, antiviral and antifungal properties. It plays a vital role in heart disease, cancers and other conditions. The anti-viral properties helpful in reducing severity of cold, flu, and other infections garlic boosts the portion of the immune system that tasted fight with viruses and cancer. 

Ginger: 

Ginger reduce the sore throat, reduce inflammation and decrease nausea. Ginger packs some heat in the form of gingerly. Ginger may also help decrease chronic pain and possess cholesterol lowering properties. Ginger comes with anti inflammatory and immune system properties. Antioxidant in ginger guard against arthritis, cancer, neurodegenerative disorders. 

Spinach: 

Spinach rich in vitamin C, packed with numerous antioxidants and beta carotene, which may increase infection fighting ability, similar to broccoli, spinach is healthiest, but it is cooked as little as possible, so that it can retain nutrients. Light cooking enhances its Vitamin A and beneficial other nutrients. 

Yogurt

Yogurt is the great source of vitamin D. vitamin D immune system helps to regulate the immune system and boost our body’s natural defenses against diseases. You can sweeten plain yogurt with healthy yogurt and drizzle of honey instead. 

Almonds: 

When you are frightened against colds, Vitamin E works as a backseat to Vitamin C. Vitamin E is a key to keeping a  healthy immune system. Vitamin E is a fat soluble vitamin, it requires the presence of fat to absorb properly nuts , almonds. It is packed with vitamins and has healthy fat. 

Turmeric:

Turmeric is a key ingredient in many curries. immune boosting vitamins have been used for years as an inflammatory both osteoarthritis and rheumatoid arthritis. Turmeric has a distinctive color, helping reduce exercise induced muscle damage. 

Green tea: 

Black and green teas are packed with flavonoids, it is a type of antioxidant. Green tea really excels in levels of epigallocatechin gallate, EGCG another powerful antioxidant. EGCG has been shown to enhance the immune system. Green tea is steamed and not fermented. Green tea is a good source of amino acid L theanine . L theanine aids in production of germ fighting compounds in your T cells. 

Papaya: 

Papaya is another food, loaded with vitamin C. You can find 224 of the daily recommendation of vitamin C in a single papaya. Papaya has a digestive enzyme called papain, which has anti-inflammatory effects. Papaya has enriched with potassium, vitamin B and folate. Which are beneficial for the overall health. 

Kiwi: 

Kiwi are naturally full of tons of essential nutrients including folate, potassium, vitamin K and vitamin C. It boosts white blood cells to fight infections. The other nutrients keep the rest of the body functioning properly. 

Poultry: 

When you are sick, chicken soup with a placebo effect. It helps to improve the symptoms of cold and getting sick in the first place. Mutton and turkey is high in vitamin B-6. The vitamin B-6 plays an important part in many of the chemical reactions. Chicken bones contain gelatin, chondroitin and other nutrients to get healthy and boost immunity. 

Sunflower seeds: 

Sunflower seeds are full of nutrients, including vitamin B-6, magnesium, phosphorus and incredibly high in vitamin E. It is a powerful antioxidant. Vitamin E is important in regulating and maintaining the immune system. The other foods are high amounts of avocados and dark leafy greens. 

Foods high in zinc: 

Zinc is a mineral that is essential for good health. Shellfish helps to boost the immune system; some shellfish are enriched with Zinc. Meat is an excellent source of zinc, shellfish, and legumes, like chickpeas, lentils, seeds, nuts, eggs, whole grain, vegetables, and dark chocolate. 

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