The perfect way to keep your immune system strong is to add immunity boosters to your diet. These immunity building properties can be found naturally in our fruits and veggies. And a proper intake of these can help us to develop a resistance to any kind of flu or viruses that attack. So here is a list of 10 superfoods that help to build immune power.
1. Citrus fruits:-
Citrus fruits are the ones that are highly enriched with vitamin-C containing large amounts of citric acid. They have a tremendous amount of health benefits from boosting your immunity to preventing cancers. They are also rich in B vitamins and minerals such as potassium, phosphorus, magnesium, copper, etc.
Apart from it, they also consist of anti-inflammatory and anti-oxidant properties. They are a good source of fiber and low in calories. The flavonoids present in them help to protect from neuro diseases such as Parkinson's and Alzheimer's and protect our brain. But it is better to consume whole fruits rather than fruit juices as they contain added sugar in them, and it gets difficult for the liver to handle extra fructose and might convert to fats. Some of the citrus fruits are described below:-
- Oranges
- lemons
- Grapefruits
- Limes
- other kinds such as pomelos, clementine, etc
A recommended daily intake of citrus fruits can be described as
a) 75 mg for women
b) 90 mg for men.
2.Ginger:-
Ginger is one of the healthy spices which has been used for a long period of time as traditional medicine. It is well known for it's numerous benefits such as fighting a cough, cold, sore throat, and many other health problems. It helps to aid proper digestion, reduce nausea. It also consists of medicinal properties such as gingerol, a bioactive natural oil extracted from it. This ginger also has anti-diabetic properties, anti-inflammatory, and anti-oxidant properties. It helps in decreasing chronic pain.
3.Garlic:-
Garlic can be prescribed to treat a variety of medical conditions. It contains immune-boosting properties and helps to lower the risk of heart diseases, lower the B.P. One clove of raw garlic consists of vitamin-C, B6, manganese, selenium, etc. Adding garlic to your diet can help you prevent cold & flu, and detoxify your body. Garlic can be used as a paste in your dishes or as dry garlic powders which enhances the taste of your recipes!
4.Broccoli:-
It is a vegetable supercharged with vitamins-A, C, E and minerals like magnesium, phosphorus, potassium, and fiber, antioxidants too. It boosts immune health and fights diabetes and health diseases. It detoxifies the body and reduces inflammation. It regulates blood pressure and cholesterol building a healthy gut.
5.Bell Peppers:-
These contain 3 times of vitamin-C compared to the other ones and are available in different colors such as green, red, yellow, etc. These can prevent eye cataract problems due to the presence of beta-carotene and vitamins-A &C. These are a great source of vitamin-B6 and magnesium that supports the immune system. These increase the metabolism rate and hence help in weight loss too. Bell peppers can also enhance hair growth and give youthful skin.
It is one of the most used medicine from the ancient time period. Turmeric is a well-known spice that has been used in a large variety of Indian dishes and cuisine. It gives a yellow color to the curry, which gets it from the "curcumin" that is the main active ingredient in it. This curcumin has anti-inflammatory properties and is a very strong anti-oxidant. It has the ability to prevent and treat cough and cold, and also lower the risk of heart diseases. Apart from that, it can also treat cancer, "Curcumin supplements" are given to cancer and arthritis patients and they respond very well.
7. Other fruits:-
There are many other fruits that help to boost your immunity such as:
- Papaya:- This fruit has double the number of vitamins and minerals such as Vitamin-C, K, potassium, folate, etc. It also consists of an enzyme called 'papain' which helps in our digestion.
- Kiwi:- This fruit has the ability to build WBC that helps to fight infections. It is also enriched with vitamins-C, K, and high fiber providing a wide variety of health benefits.
- Blueberries and Raspberries:- These berries are highly loaded with anti-oxidants and fiber improving the sugar and insulin response in the blood. It helps to lower cholesterol levels and also protects from cancer.
This includes a varied range of chicken and eggs. Eggs are nutrient-rich and high protein constituents that help to improve immunity. These are also rich in omega-3 fatty acids which are good for our brain and heart. Regular intake of eggs in our daily diet can help in weight loss too, by satisfying the body with whole nutrients. Similarly, chicken also contains high proteins and is good for boosting immunity.
9. Dry fruits:-
- Dry fruits such as Almonds contain antioxidants and are rich in Vitamin-E. These almonds regulate sugar and are rich in nutrients. It also has numerous benefits in nourishing the skin, hair growth, improving your brainpower, treating anemia, and many more.
- Similarly, cashews are also rich in vitamin-E and B6 and loaded with health benefits giving a nice flavor to the sweet dishes.
- Raisins are dehydrated grapes that help in digestion and reduce acidity.
- Walnuts and apricots are also highly loaded with nutrients, that build immunity.
- Dates are rich in vitamins, proteins, minerals, and natural sugars and mainly helps in treating anemia.
Spinach is a leafy green vegetable that is highly enriched with nutrients and anti-oxidants. It is packed with vitamins like vitamin-A, C, and K (which helps in blood clotting), and minerals like iron, calcium, folic acid. It has high amounts of fiber, helps moderate blood pressures, reduces stress, and is also good for the eyes due to the carotenoids present in it.
So all these foods can help you in building your immunity strong and provides resistance to many infections, or viruses or from being sick. As Hippocrates said " Let the food be your medicine, and medicine your food"
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