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The 15 Best Foods To Boost the Immune System Right Now

Good nutrition is essential for a strong Immune system, which can provide protection against colds, flu, and other infections and pathogens. No food or supplement can prevent disease but you can help support your immune system by regularly including these nutrients in your overall eating plan. Here are describing some foods to boost the immunity system.

Due to low immunity, viruses and bacteria can make us more vulnerable to a variety of diseases. Therefore, it is very important to boost our immune system by taking preventive measures like the consumption of healthy food, natural dietary supplements, and simple dietary additions, which can help in building a healthy immune system.

To improve immunity, you can choose immunity-boosting foods. Some essential immunity-boosting foods that can nourish the mind and body. Let’s take a look at the foods that provide key nutrients to support your immune system.

What are the best foods to boost the immune system

1. Citrus fruits

Vitamin C increases the production of white blood cells, which are important in fighting infection. It is the main source of immunity and your body does not produce or store it. Therefore, you need to take Vitamin C-rich foods or their supplements to boost your immunity.

All citrus fruits are rich in vitamin C. For example, oranges, grapefruits, tangerines, clementines, lemons, limes, kiwis, etc. Women should take 75 mg and men 90 mg vitamin-C supplements per day.

2. Mushrooms

Rich in selenium, B vitamins riboflavin, and niacin, mushrooms boost immunity as well as keep problems like cold cough, and flu away from the body.

Carbohydrates, protein, edible fiber, fat, mineral salts, vitamins are found in abundance in mushrooms. It is a low-energy diet. Cholesterol is not found in it, whereas Argestrol is found in abundance, which after eating is converted into Vitamin D in the human body.

3. Red bell peppers

Red bell peppers are packed with essential nutrients and citrus fruits have almost twice the amount of vitamins A and C than any other fruit or vegetable. Not only this, but Red bell peppers are also rich in vitamin B6, antioxidants, and beta-carotene.

4. Basel leaves

It is believed that eating fresh basil leaves daily can improve the immune system. Not only this, it can prove beneficial in asthma-related diseases. Along with this, problems caused by a weak immune system can also be prevented from bronchitis and lung infections.

Its essential oils help to strengthen the immune defenses making them able to combat the onset of cough, cold, and fever.

Compared to a natural antibiotic, it is able to purify and disinfect the body, protecting it from the attack of germs, viruses, and bacteria.

5. Garlic

Garlic is rich in vitamins C, B6 and minerals such as selenium and manganese, and sulfur-containing compounds, such as allicin. Which boosts the immune system and also improves mineral absorption. Apart from this, garlic has anti-oxidant and anti-biotic properties which work to strengthen the body’s defense mechanism and fight infection.

6. Yogurt

Consuming yogurt can also help in improving immunity. The probiotics (a type of good bacteria) present in it have immunomodulatory properties, which can strengthen the immune system of the intestine. It also boosts our body’s natural defenses against diseases.

7. Kiwi

The benefits of kiwi can also be included in the diet to increase immunity. Actually, it contains vitamin C, carotenoids, polyphenols, and dietary fiber and all of them are beneficial for the immune system. In addition, in some cases, the use of kiwi can also help protect against oxidative stress.

8. Green tea

You must have heard many times about the benefits of green tea, but did you know that it can also help in increasing the ability to fight diseases? Yes, consuming green tea every day can strengthen immunity. In fact, it has powerful antioxidant properties, which protect the immune system from the effects of oxidants and free radicals and can help keep it strong.

9. Turmeric

According to the National Center for Biotechnology, turmeric is very beneficial for strengthening immunity. It contains curcumin, which has antioxidant and anti-inflammatory properties. Both of these boost immunity. You can strengthen your immunity by consuming turmeric milk every night.

10. Broccoli

Broccoli is one of the immunity-boosting foods, broccoli is supercharged with vitamins and minerals. Rich in vitamins A, C, and E as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can include in your diet to boost immunity. The key to keeping your immune system intact is to try to cook it as little as possible.

11. Spinach

Spinach has made it to our list of immunity-boosting foods not only because it is rich in vitamin C, but also because it contains several antioxidants and beta-carotene, which boost the infection-fighting ability of our immune system. can increase. Similar to broccoli, spinach is healthiest when it is cooked as little as possible so that it retains its nutrients. However, light cooking increases its vitamin A and allows other nutrients to be released from the oxalic acid.

12. Blueberries

Phytochemicals present in blueberries can help in improving the ability of the body’s immune cells. In addition, this effect can also help protect the body from the risk of tumors and cancer. Apart from this, the bioactive compound present in Blueberry has antioxidant properties, which can protect the body from many serious diseases such as diabetes, heart disease, increasing weight, and even high blood pressure.

13. Gooseberry (Amla)

The benefits of amla include strengthening the immunity system. Actually, the antioxidant, immunomodulatory and anti-apoptotic properties present in amla can help protect cells from damage caused by free radicals and oxidative stress and improve immunity.

The amount of vitamin C in amla is 20 times more than in orange juice.

14. Papaya

Papaya is rich in Vitamin C. You can meet the recommended amount of vitamin C in a single papaya. Papaya also contains a digestive enzyme called papain, which has anti-inflammatory effects. Papayas contain a good amount of potassium, B vitamins, and folate, which are beneficial for your overall health and also boost immunity.

15. Almonds

The healthiest nuts are rich in iron which is essential for immune health.

Almonds In addition to magnesium, protein, riboflavin, zinc, they are also high in vitamin E, which protects cells from free radical damage. A delicious snack as a healthy snack that can be eaten anywhere, anytime during the day.

16. Dark chocolate

Eating dark chocolate can be good for overall health. Actually, eating dark chocolate reduces stress, which not only improves mood and memory, but also improves the immune system.

Research has found that cocoa flavonoids are found in high amounts in dark chocolate, which is beneficial for health.

Actually, the flavonoid element found in cocoa is a very powerful anti-inflammatory and anti-inflammatory.

Flavonoids are natural substances found in plants such as fruits and vegetables. It also contains flavonoids in pears, apples, berries, onions, plant-based beverages such as tea and wine. Dark chocolate is also a main source of flavonoids.

To keep immunity healthy, it is not only necessary to take the healthy diet, but some other things should also be taken care such as-

  • Don’t smoke
  • Exercise regularly
  • Maintain a healthy weight
  • If you drink alcohol, drink only in moderation
  • Get enough sleep
  • Take the right steps to avoid infection, such as washing your hands frequently
  • Try to reduce stress.
  • Avoid taking extra medicine
  • Drink green tea instead of coffee
  • Maintain cleanliness

Conclusion

The immunity-boosting foods mentioned in the article are rich in vitamin C. At the same time, vitamin C can help fight infection. On this basis, it can be beneficial to consume various fruits containing vitamin C.

Eating right is a great start, and there are other things you can follow such as regular yoga, exercise and a healthy lifestyle to protect you and your family

The post The 15 Best Foods To Boost the Immune System Right Now appeared first on 7pranayama.com.



This post first appeared on Sun Salutation, please read the originial post: here

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