Feeding the body foods may help keep your immune system strong. If you’re looking for methods to prevent colds, the flu, and other infections, your first action should be a visit to your neighborhood grocery store.
Plan your meals with powerful immune system boosters. But it is significant to note that no supplement will cure or prevent disease.
1. Citrus fruits
Vitamin C is thought to improve the production of white blood cells, which are vital to fighting infections. Evry citrus fruits are high in vitamin C. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. They are easy to add a squeeze of this vitamin to any meal. Popular citrus fruits include:
- Grapefruit
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
2. Red Bell Peppers
Citrus fruits own the most vitamin C of fruit or vegetable. Think again. Red bell peppers contain almost three times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re a rich source of beta carotene. Vitamin C has beta carotene that helps keep eyes and skin healthy.
3. Broccoli
Broccoli is brimming with vitamins and minerals like vitamins A, C, and E and fiber. It has many other antioxidants; broccoli is one of the healthiest vegetables. For keeping its power intact, cook it as little as possible. Steaming is the best way to save more nutrients in the food.
4. Garlic
Garlic is found in most of the cuisines of the world. It adds a zing to food, and it’s a must-have for your health. It may also decrease down the hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
5. Ginger
Ginger is another ingredient many turns to after getting sick. Ginger reduces sore throat and inflammatory illnesses. Ginger helps with nausea. Ginger packs heat in the form of gingerol, a relative of capsaicin. It decreases chronic pain and possesses cholesterol-lowering properties.
6. Spinach
Spinach is packed with numerous antioxidants and beta carotene, which may increase our immune system’s infection-fighting ability. Spinach is healthiest when it’s cooked to a small extent so that it retains its nutrients. Light cooking makes it simpler to absorb vitamin A and provides other nutrients to be released from oxalic acid, an antinutrient.
7. Yogurt
Get plain yogurts. You can sweeten plain yogurt with healthy fruits and a drizzle of honey. Yogurt is an excellent reservoir of vitamin D and assists in regulating the immune system, and is thought to boost our body’s natural defenses against diseases.
8. Almonds
Vitamin E tends to exercise a backseat to vitamin C. Powerful antioxidant is key to a healthy immune system. It’s a fat-soluble vitamin means it requires the presence of fat to be sufficiently absorbed. Nuts are packed with vitamins and healthy fats.
9. Sunflower Seeds
Sunflower seeds have nutrients, including magnesium, phosphorous, and vitamins B-6 and E. Vitamin E is essential in regulating and maintaining immune system function. Some foods with high amounts of vitamin E incorporate avocados and dark leafy greens. These are incredibly high in selenium.
10. Turmeric
Turmeric is a crucial ingredient in many curries. The bright yellow, bitter spice acts as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin give turmeric its distinctive color, help decrease exercise-induced muscle damage, and promise to be an immune booster.
11. Green Tea
Green and black tea, full of flavonoids, is a type of antioxidant. Green tea excels in its epigallocatechin gallate levels (EGCG), which is a powerful antioxidant and enhances immune function. The fermentation method of black tea goes through ruins a lot of the EGCG. Green tea is steamed and not fermented; therefore, the EGCG is preserved. Green tea is a good source of the amino acid L-theanine. L-theanine aid in the production of germ-fighting compounds in the T cells.
12. Papaya
Papaya is a fruit loaded with vitamin C. It has a digestive enzyme called papain that has anti-inflammatory effects. It has reasonable amounts of potassium, magnesium, and folate, which are beneficial to overall health.
13. Kiwi
Kiwis are naturally full of necessary nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection. In contrast, kiwi’s other nutrients keep the rest of your body functioning correctly.
14. Poultry
Poultry like chicken and turkey has vitamin B-6. It is vital to the formation of new and healthy RBCs. Broth or stock made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
15. Shellfish
Shellfish tries to boost their immune system and are packed with zinc. Zinc helps the immune cells to function as they intended to do. Shellfish varieties high in zinc are:
- oysters
- crab
- lobster
- mussel
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So, go to your cooking place and have all you need for your health as everything is available in your kitchen. With the 2019 coronavirus COVID-19 pandemic, it’s imperative to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.
