Immunity
Immune system is protecting us from the all sorts of harmful microbes as well as certain disease. It recognizes foreign particles like microbes, viruses, bacteria and takes action immediately to protect our body.
Food and Immunity
As we know during the Covid 19 pandemic people are taking healthy and nutrition foods to make body immune but what kind of foods helps to boost our immunity and is food is enough to make our body immune let’s find out.
List of Foods that will Boost Immunity
Our body require proper nutrient for functioning of all cells include immune cells to prepare our body fight against foreign invaders, nutrients that boost immunity includes vitamin C, Vitamin D, zinc, selenium, iron, and protein.
- Vitamin C
Citrus fruits like Orange, lemon, lime and grapefruit that are rich in vitamin C help to build our immune system and increase the production of White Blood Cells (WBC) and its easy add in diet or in daily routine, as per the study found that 70-90 mg vitamin C required in adult
2. Broccoli
Broccoli is a power pack of vitamin and minerals which contain Vitamin A, C, E, fiber and antioxidants
3. Spinach
Spinach rich in Vitamin C and contain antioxidant and beta carotene which give strength to fight or protect a body from infectious bacteria, virus and boost our immunity
4. Green Tea
Green tea contain antioxidant which known as flavonoid and enhance the immune system to fight against germs
5. Papaya
It’s a double loaded vitamin C which help in digestion, papaya contain decent amount of Magnesium (Mg) and Potassium (K) which help to improve overall health
6. Chicken
In case of Cough and Cold chicken soup is best medicine if you are non vegetarian as its rich in vitamin B-6 and also formulate the new and healthy Red Blood Cells (RBC)
7. Blueberries
Blueberries contain anthocyanin which is a type of flavonoid, it’s also contain antioxidant which help to boost the immunity and plays an important role in respiratory tract immune defense system which protect the body from disease like Tuberculosis, cold and acute flu
8. Fish
Fish is a good source of Omega 3 and also lower the risk of joint pain and Arthritis
9. Mushrooms
Mushroom contain riboflavin and rich vitamin B which provide the necessary vitamins and minerals to boost our immune system it also contain sugar molecules like polysaccharide which boost the individual immunity
10. Watermelon
Watermelon contains vitamin A, C, B6 and potassium. The body needs these vitamins and nutrient on a daily basis for proper immune function
11. Sweet Potatoes
It contains vitamin A and C which improve the immune function and also good for skin, sweet potatoes are cholesterol and fat free food which also helpful for weight gain.
12. Yoghurt
Yoghurt is good source of vitamin D which helps to regulate the immune system and provide natural immunity to protect our body against disease
As I earlier mentioned that food is not enough to boost the immunity our body need some physical activity also so I listed some other ways to boost the immunity.
- Do daily yoga and meditation
- Do regular exercise
- Sleep properly at least 6 hr to 8 hr
- Eat healthy food and maintain your body weight
- Minimize stress
