Top 10 Foods To Boost Immunity

Top 10 foods to boost immunity

The winter is coming and it’s about time that we must pay attention to our health and well-being. When it comes to winter it bears both good and bad news; there are chances that you may catch flu or cold or the delectable fruits that comes along with the season. But the chances are that some foods including these fruits may turn out to be beneficial to boost our immune system and fight back the not-so-get along with cold which causes utter discomfort throughout the day and night. In order to fight back the virus a strong self-defense system is must, that is, the Immune System.

What exactly is an immune system?

The immune system is a host defense system comprising many biological structures and processes within an organism that protects against disease. The sole objective of the immune system is to protect the body from various diseases. It is self-evident that how remarkable job this system does to defend against disease-causing microorganisms. But sometimes, this system fails to protect one from the disease and the germ invades and makes you feel sick. In such cases, one must look forward to boost the immunity of the system by making good changes in their diet and lifestyle. A healthy immune system leads to a healthy life; free from diseases. One must aim to ‘stay fit and healthy’ by strengthening the immune system.

Here is a list of foods that can help to boost the immunity of the system and keep you safe from the diseases.

1. Citrus Food

Many people start taking Vitamin C when they catch a cold. Citrus fruits contain Vitamin C which is beneficial to fight back the cold. It helps to build your immune system and also increases the production of white blood cells or WBC’s count in the blood. White Blood Cells are the key to fighting infections. Popular citrus fruits include:

  • Grapes
  • Oranges
  • Lemons
  • Limes
  • Melons

2. Red Bell Peppers

Be it the most famous Italian dish or Mexican delicacies red bell peppers forms the most important ingredient. Bell peppers contain twice the amount of Vitamin C than citrus fruits. Besides vitamin C they are a rich source of beta carotene which helps to keep your eye and skin healthy.

Health Benefits of Red bells Peppers, Via:

Mix vegetable soup is recommended when one catches the flu or falls sick. Although, bell peppers come in different colors (red, green and yellow) the red bell pepper contains more nutrients.

3. Ginger

Ginger is another ingredient one may turn to after getting sick; ginger tea is recommended at times when one has a sore throat. Ginger is said to have properties that helps to reduce inflammation in the throat due to the cold. It is also helpful in treating nausea. So, you may want to sip on a cup of ginger tea to increase the immunity of the system.

4. Broccoli

Broccoli is one of the healthiest vegetables you can put on your table. It is supercharged with a lot of vitamins including A, C and E and many other antioxidants and fibers. One must add this vegetable in diet either in raw state or cooked as little as possible. You can also include this in salads and add value to your food accomplishing the goal of a strong immune system which is going to benefit in the future.

Also Read: Top Ten Benefits Of Broccoli !!!

5. Spinach

Do you remember how Popeye used to eat spinach out of the can and grow stronger? Well that is how spinach works and strengthens your immune system. Spinach made the 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 our immune systems.

Nutritional Value Of Spinach, Via:

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

6. Yogurt

Yogurt is a great source of Vitamin D which helps to regulate the immune system and is thought to boost our body’s defense system. It is recommended to get plain yogurt or Greek Yogurt. But, make sure that it is not loaded with sugar or pre-flavored. You can also add fruits as a substitute for sugar and increase it sweetness naturally. So, the next time you catch a cold hit on a Greek Yogurt.

7. Kiwi

Kiwi is another fruit liked by many people around the globe. Like papayas, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Nutritional Value Of Kiwi, Via:

A kiwi a day will keep the flu away.

8. Papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

Also Read: 12 Shockingly True Unknown Health Benefits Of Papaya

9. Almonds

Almonds are a fat-soluble vitamin, that is it requires the presence of fat to be absorbed properly. The fat contained in the vitamin is a healthy fat that helps in the proper functioning of the body thus creating a good immune system.

Nutritional Facts Of Almonds, Via:

Nuts, such as almonds, are packed with vitamins and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

Also Read: 10 Benefits Of Almonds

10. Tumeric

Turmeric is an Indian spice that is widely used in curries. When one falls sick – a glass of turmeric milk is preferred in the household to strengthen the immune system. Turmeric has properties that can help to reduce inflammation caused due to sore throat. Also, research shows that it can cure exercise induced muscle damage and help in recovery of torn muscles.