20 Ultimate Essential Life-Saving Food and Fruits to boost immunity
About Food to boost immunity
The immune system defends our body against germs, bacteria, and viruses, and keeps us healthy. A weak immune system will make us fall sick quite often. Are there immune-boosting foods? There is no single food that will boost the immune system. One should include foods that contain vitamins A, B, C, D, and E and the minerals zinc, potassium, selenium, and iron in the diet to keep all organs of the body healthy and keep the doctor away. Deficiencies of these nutrients will weaken your immune functioning. In these due to coronavirus definitely you want to boost your immunity. So there are lots of questions that come across in our mind like what are the best foods to boost the immune system, what food to boost the immune system, what to eat boost immune system, what are healthy foods to boost the immune system. In this article, I will summarise various food and fruits that can boost immunity quickly.
Foods to boost the immune system
In this article, I will discuss food to maintain a healthy immune system or food to boost the immune system. So beyond the basics of eating fruits and vegetables, whole grains, healthy fats, lean proteins, and staying away from excess sugars and fried foods and alcohol, I wanted to touch base on some more specifics. So choosing foods rich in vitamin C, E, A, zinc are great options to help maintain a strong immune system. Also foods rich in omega-3 fatty acids and monounsaturated fatty acids. As well as looking at foods that have natural probiotics in them.
Common food to boost the immune system
Things like yogurt, kefir, kombucha, miso, things like that. And lastly spices. Spices have a lot of natural anti-inflammatory properties that are great for maintaining a strong immune system. So let's talk about some specifics. Here are some powerful immune-boosting foods, many of which you can grow in your apartment balcony, terrace or garden
1. Citrus Fruits
Citrus fruits such as lemons, limes, grapefruits, oranges, and tangerines are rich in vitamin C. Vitamin C fights infection, cold and flu and also improves heart and digestive health. Ensure that you take it daily as our body does not store it or produce it.
2. Strawberries
Strawberries contain Vitamin C, Manganese, Potassium, and Folate; which are good for Heart Health and Blood Sugar Control.
3. BLUEBERRIES
BLUEBERRIES are high in antioxidants, potassium, Vitamin C, and Fiber. These are excellent for a healthy heart and the prevention of aging and cancer and also Improves the respiratory and immune defense system. They may also lower blood pressure.
4. PAPAYA
PAPAYA is a source of Vitamin B and C, Fiber, Folate, Antioxidants, and Beta-carotene. It has anti-inflammatory properties. Papaya can control cholesterol and diabetes.
5. Red capsicums
Red capsicums are a rich source of beta carotene, source of Vitamin C, A & B6, Folate, Fiber, Potassium, Iron, and Magnesium. They are good for eye-sight and may prevent cancer and control High Blood Pressure.
6. Broccoli
Broccoli contains antioxidants, Vitamin C & K, Beta carotene, Folate, Potassium, and Fiber. Fights Cancer and improves Skin health.
7. Spinach
Spinach possesses antioxidants, beta carotene, and vitamins A, C, E, K & B12, Beta carotene, Folate, Manganese, Magnesium, Iron which support our immune systems. It prevents cancer and asthma, reduces blood pressure. Spinach is good for for skin, hair, and bone health.
8. Tomatoes
Tomatoes are high in Anti-oxidant, Beta-carotene, Vitamins C & K, Potassium, and Folate. They are Anti- cancerous and good for Heart and Skin Health.
9. APPLES
Apples are rich sources of antioxidants, Phytonutrients, Fiber, Vitamin C These are good for Healthy Heart. May Prevent Cancer, Diabetes, and help fight Asthma.
10. Carrots
Carrots are high in antioxidants, Beta-carotene, Vitamin A, C, & K, Potassium, and Fiber which Improve vision, Prevent Night Blindness and Reduce the risk of cancers.
11. Bananas
Bananas are rich in antioxidants, Vitamin C & B6, potassium, magnesium, and fibers, which ensures a healthy heart and blood pressure, also good for the skin.
12. Ginger
Ginger has anti-inflammatory and antioxidative properties, which may reduce the risk of Cancer, Diabetes, Osteoarthritis, Muscle Pain, and Soreness. Ginger Relieves Common Cold and Nausea.
13. Garlic
Garlic contains allicin is, Vitamin C, B1, B6, Manganese, Selenium, Iron, Potassium, and Phosphorus; due to which garlic has Anti-inflammatory, Antibacterial Anti-fungal and Anti-tumor and immune-boosting properties. It regulates blood sugar level, reduces cholesterol & Blood pressure, and Improves Heart & Bone Health.
14. Turmeric
Turmeric contains curcumin, which has antioxidant and anti-inflammation properties. Consuming turmeric may prevent Alzheimer's disease and cancer, and the slow aging process.
15. Mushrooms
Mushrooms are Rich in super immune-enhancing compounds like Antioxidants, Vitamin B & D, Selenium, Potassium, Copper, and Fiber in mushrooms help boost immune function, fight Cancer, boosts longevity, prevent respiratory infections and make bones stronger.
16. Oatmeal
So a great example you can do in the morning is oatmeal. So we have some oats and then you can add some spice like cinnamon to it. Also, mix in some almond butter. Almonds are a great source of vitamin E. You could also do other seeds and nuts as well.
17. yogurt
Moving on, you could also do for a snack let's say yogurt. Again, with probiotics, with some berries. Here we have blueberries. And also sprinkle in some nuts or seeds. Pumpkin seeds are a great source of zinc.
18. Tofu or Soya Cheese
Moving on to a lunch or a dinner preparation, you could roast some tofu or salmon along with some sweet potato -- a great source of vitamin A -- broccoli. You can roast with a little bit of olive oil, a great monounsaturated fatty acid. And then you can put on some spices with it, such as garlic or ginger. You could do fresh, powdered, whatever works for you. And lastly, you can pair it with a side salad using some dark leafy greens, great nutrients, and also some nice colorful pepper, which actually are tremendously high in vitamin C. Actually significantly higher than even citrus. So again, a cup of peppers goes a long way.
19. Watermelon
Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren't much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.
20. Sweet potato
One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. These vitamins are crucial for immune function and great for your skin. Sweet potatoes are a cholesterol-free and fat-free food, so you get all the helpful, immune-boosting vitamins without the guilt. Sweet potatoes serve up a healthy portion of fiber, too
So in this article, I have discussed the food that boosts the immune system. So I hope you enjoyed the tips. And have a great one.
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