Overall, your immune system does a great job of protecting you from diseases causing microorganisms. It consists of organs, cells, proteins, and tissues that carry out the process to fight off infectious foreign bodies. However, if this immune system is weak or fails often, it will make you sick frequently.
The basic idea of boosting your immunity is to make sure your immune system has the strength to defend itself against germs. Since immunity depends not on a single entity but an entire system, this system needs balance and harmony to function well. A healthy balanced diet is fundamental to boost immunity. Therefore, adding the following foods into your diet will help you boost your immunity.
Vitamin C rich foods
Vitamin C helps increase the production of white blood cells, which are one of the most important elements to fight against diseases. Food items like citrus fruits, red bell peppers, papaya and kiwis are a great source of vitamin C. Since our body doesn’t store or produce Vitamin C, it is necessary to consume them daily. Oranges, lemons, grapefruits have high vitamin C content and can be added to your diet easily.
Green tea has high levels of antioxidants like flavonoids and epigallocatechin gallate (EGCG). Both of these antioxidants enable your immunity to grow stronger and, since Green tea has a low level of caffeine, it is a healthy substitute for coffee or tea.
Garlic not only adds zing to your food but is also a must-have for health. It has immunity-boosting properties that come from a high concentration of Sulphur compounds, such as allicin. It slows down the hardening of arteries and helps lower blood pressure as well.
Turmeric works as an anti-inflammatory in treating diseases and is also added to a few medicines. Consuming turmeric every day would increase immunity as it contains curcumin which decreases exercise-induced muscle damage.
Ginger has anti-inflammatory and antioxidative properties, which give it a benefit for improving the immune system. It is often used in teas as well to cure sore throat and nausea.
Spinach is rich in Vitamin C including many other essential nutrients like vitamin E and A. The antioxidants present in it also increase the infection fight ability of our immune system. It is healthiest when cooked as little as possible so that it retains its nutrients.
Broccoli is full of vitamins and minerals. It is one of the healthiest vegetables and a rich source of vitamins A, C, E and other fibres and antioxidants. Like Spinach, it is the most powerful when cooked as little as possible.
Poultry, like turkey and chicken, has Vitamin B-6 and other nutrients that are good for gut healing and immunity. Vitamin B-6 is also essential for the new red blood cells formation and many other chemical reactions in the body.
Sunflower seeds are rich in Vitamin E that helps in regulating and maintaining immune system functions. Along with vitamin E, it also has nutrients like phosphorus and magnesium as well as vitamin B-6.
Almonds are a great source of vitamin E, manganese, magnesium, and fibres. It is also a rich source of healthy fats.