22 foods to boost your immune system

Immune system boosters

Hello Friends, today we will share the incredible foods which is good for your health as well as enhance your immune system. So, pick up your cub and visit the grocery store to buy the good foods to reduce the symptom of infection such as flu and cold.

After getting the food items, include them in your daily diet and see the magic in your life. So, let’s watch

What is immune system and how it works

Today life is so much complicated due to this people are adapting poor quality of food, but to save yourself, eat the better and nutritious diet everyday

22 foods to boost your immune system

1.Green, leafy Vegetables

All green vegetable contains Vitamin, minerals, fiber and nutrients. Whereas Broccoli is the main source of protein, Vitamins A, C, and E and other minerals even it is also rich in antioxidant properties.

Vitamin C Rich Food: Enjoy the Incredible taste

Cook the broccoli with simple ingredients or you can boil it and serve it with Indian breads. 

High Protein Food

2.Citrus fruits

To save your immune system, add the flavor of citrus fruits in your diet because it contains Vitamin -C which is the good source to build up your immune system as well as helps in the production of white blood cells which provide the protection from germs and infection.

There are many citrus fruits such as

Grapes: – it has antioxidant properties and rich in vitamin C, beta-carotene, quercetin, lutein, lycopene and ellagic acid. Grapefruit protects against Cancer, eye problem, cardiovascular and other health conditions.

Oranges: – This fruit is rich in various kind of minerals and vitamins such as folate, magnesium, Potassium, Vitamin -C and thiamine. If you eat one orange in a day, will give you 100% RDI.

Lemon: – Lemon is also the one of the excellent sources of Vitamin- C and also contain minerals, vitamins, and nutrients such as fiber, calcium, iron, magnesium and potassium.

3.Red Bell Peppers

Peppers have more than three times Vitamin -c rather than fruits and another vegetable. One red bell pepper provides 169% of the RDI. It is also loaded with vitamin K1, vitamin E, vitamin A, vitamin B6, folate, and potassium. It is also packed with antioxidants properties.

4.Spinach

It is loaded with extremely high nutrients which includes potassium, magnesium, and vitamins B6, B9, and E even carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium is present in spinach.

5.Garlic

Garlic is the main ingredients of all the time when you prepare any cuisine in the world. It gives little aromatic aroma which is good for your health. It is the good source of minerals, including phosphorous, calcium, potassium, iron and copper. It helps to regulate blood pressure, lower cholesterol, prevent from heat diseases, make bones strong, better for cold and flu.

6.Ginger

It is also used in every kitchen and a good aurvedic remedy when you get sick. At the time of cough and cold or sore throat infection, as well as for nausea., it decreases the inflammation and inflammatory illnesses.

It has various minerals such as manganese, copper magnesium and potassium vitamins such as E, C and A. The main function of ginger is not only enhancing the metabolism but also improve the immunity system at greater extent.

7.Yogurt

Yogurt is one of the best cuisines in my food which I like most because it’s contained too much protein due to this immune system stimulate and helps to fight diseases.

It is very nutritious and also loaded with vitamin D, minerals, calcium and potassium. You can eat this sweet yogurt by adding fiber fruits and a drizzle of honey instead.

8.Watermelon

This is one of the best fruits which help to improve your immune system. This fruit is very tasty and juicy and contain vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. You can eat this fruit as a salad by sprinkling black pepper and top it with a lemon and mint dressing.

9.Oyster

Oyster is the sea food which is very along with antioxidant properties. So, it is very important to improve overall health. Oyster is rich in zinc, iron, selenium, and vitamins B12 and D.

10.Acai palm fruit

This is kind of berry fruit which is purple in color. Acai Palm tree is found in brazil, Trinidad and some parts of south America. This fruit is loaded with anthocyanins, fiber, Vitamin, calcium and antioxidant properties due to this it boosts the immune system and lowering the inflammation in the body.

11.Mushroom

Mushroom is also packed with lots of protein also high in selenium, polysaccharides and vitamin B, including riboflavin and niacin. Both of these are vital for immune system to work on top.

12.Elderberries

The berries and flower of elderberry are loaded with antioxidant, flavonoids, vitamins and fiber that helps to improve your immune system. One cup of elderberry contains

  • 870 mg of vitamin A.
  • 406 mg of potassium.
  • 2 mg of vitamin C.
  • 9 mg of folate.
  • 55 mg of calcium.
  • 32 mg of iron.

This fruit is medically fit and recommended by elder people. They use to apply this berry and flower on swelling area in mucus membrane also for the remedy for colds, flu and bacterial sinus infection.

Read about – Vitamin- C Rich Food

13.Green Tea

Tea is the amazing things to boost your immune system because half of the population in India regularly. Green Tea is also containing flavonoids, polyphenols which reduce inflammation and helps to prevent heart diseases. Green tea is also rich in catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

14.Sweet Potato

Sweet Potato is the rich source of Fiber as well as contain Vitamin, mineral, iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. Vitamin is crucial for immune system and also for your skin.

15.Soup

Winter season around you, tiny drops of rains, green atmosphere, smoke coming out of the mouth, amazing feeling with a bowl of soup”

A non veg soup contains carbohydrates, protein and fats as well as the vitamins and minerals required to create energy in our body.

16.Almonds

It is also the powerhouse of powerful antioxidant which is the key for a healthy immune system. Almonds are loaded with lots of healthy fats, fiber, protein, magnesium and vitamin E. by eating almonds daily, it lowers the blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Fiber and Dietary Fiber essential for health

17.Sunflower Seeds

These seeds are loaded with lots of minerals and vitamins and nutrients such as selenium, phosphorous, magnesium and vitamins b-6 and E which helps to regulate and proper function of immune system.

18.Turmeric

Turmeric including beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fiber, iron, niacin, potassium, zinc and other nutrients.

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

19.Papaya

Papaya is very healthy and nutritious fruit which is rich source of antioxidants, phytonutrients and flavonoids that helps to protect your cells from undergoing free radical damage even it is also loaded with Vitamin C, Vitamin E and antioxidants like beta-carotene, helps to prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay.

20.Kiwi

Kiwi is also very delicious fruit all over the time and it’s also full of nutrients like vitamin Cvitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.

Fabulous Benefits from Fiber : Eat more Fiber

21.Eggs and Chicken

Both are rich source of protein which play a vital role in an individual life. Eggs contain vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Chicken contains minerals such as magnesium, potassium, phosphorus and zinc. Chicken meat provides vitamins mainly from the B complex, including Niacin or vitamin B3, which is essential for the metabolism of fats and sugars in the body, as well as for maintaining healthy cells.

22.Shellfish

Shellfish are packed with protein and healthy fats that may aid weight loss. They are also rich in nutrients — omega-3 fatty acids, vitamin B12, and zinc — that promote a healthy brain, heart, and immune system.

How you can fight with a weak immune system to stay healthy

Sometimes fight is bad for everyone but certain times it becomes a powerful weapon to kill the harmful elements, So, always use it on proper time

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