A healthy immune system can fight invading pathogens and kills the infections. People with a healthy immune system are less vulnerable to viruses and bacteria. In the current scenario, with the deadly Corona virus going around the world, people with a low immune system are more prone. There are foods that maintain our immune system naturally. We should try to add these in our day to day diet:
Broccoli: It is loaded with vitamins such as Vitamin A, C, and E and is enriched with minerals and fibre. It has a large amount of antioxidants in it. It builds collagen which forms body tissues and bones. It also helps heal wounds faster. Its bioactive compounds may reduce inflammation.
Garlic: Its main function is to improve metabolism. It has antibacterial, antiviral, as well as anti-fungal properties. It is enriched with Vitamins C and B6, Manganese and other minerals such as Selenium which boost the immune system
Blueberries: These fruits are low in calories and rich in nutrients. They have the highest antioxidant of all the fruits, and one cup delivers 14% of the recommended daily dose of fibre, and nearly a quarter of the recommended daily intake of vitamin C. The antioxidants present in blueberries especially help in rescuing respiratory-track infections..
Sweet Potatoes: It consists of beta carotene, antioxidants that give the skin of the Sweet Potato its colour. These help reduce inflammation and protect neutrons against free radical damage. They also have a good amount of fibre. Studies have found that people who consume more fiber appear to have a lower risk of developing type 2 Diabetes.
Citrus fruits: These fruits play a major role in building our immune system naturally. Citrus fruits are rich in Vitamin C that helps to increase the production of WBC cells that tend to fight infections. Citrus fruits that are rich in vitamin C are Grapefruit, Oranges, Tangerines, Lemons, and Limes. They are a good source of fibre and helps to fight against cancer-causing cells.
Spinach: It is composed of vitamins and minerals which have the ability to prevent the entry of foreign bodies into the system. Higher intake of Spinach gives nutrients and serves as a source of dietary Potassium and Magnesium. These two electrolytes are very useful in maintaining human health. It contains excellent source of the Vitamins A, B2, B6, E and Vitamin K.It has Copper, Folate and is a rich source Vitamin C which helps to build the immune system strong. Spinach helps to strengthen the bones, treating iron deficiency Anaemia, Asthma, and Diabetics.
Yogurt: Yogurt is a well-known probiotic that helps provide a dose of animal protein for vegetarians. Several other nutrients found in dairy foods, like Calcium, Vitamin B-2, Vitamin B-12, Potassium, and Magnesium are found in Yogurt. Since the bacteria in Yogurt are naturally produced probiotics, they are friendly bacteria that are supposed to be present in the digestive system. These probiotics help in promoting a healthy digestive track and thus boosting the immune system.
Almonds: These are called the ‘nutrients powerhouse’ as it comprises of Vitamin B, Vitamin E, Manganese, and a smaller amount of Calcium, Iron, and Potassium. Almonds are a vital source of antioxidants. 1 ounce contains one-eighth of a person’s daily protein needs, which are just a handful of almonds approximately. It gives natural immunity to the body to fight infection. Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.
Turmeric: It has anti-inflammatory properties that are well-known and that sure helps boost the immune system naturally by increasing the immuno-modulation capacity of the body. Turmeric is being studied for its antioxidant properties too.
Ginger: There are lots of different Vitamins and minerals in Ginger. It consists of Vitamin B3 and B6, Iron, Potassium, Vitamin C, Magnesium, Phosphorus, Folate, Zinc, Riboflavin, and Niacin. Ginger has powerful antioxidant and anti-inflammatory properties which play a major role in boosting our Immune system.
A healthy diet, adequate sleep, and exercise are factors good enough to strengthen your immune system but if there is something else you can do to prevent your immunity from dropping below the recommended levels and giving it a boost, it is to make sure you have these 10 ingredients enough in your everyday diet.