Nov 27, 2023
Food That Boosts Your Immunity
ood is a source of nutrients for the body and therefore said that a balanced diet is needed for a healthy body. When one talks about food, there are so many products available, but the ones that give the best nutrients are often sidelined, due to various reasons. This article is an attempt to help you understand the various food products and the nutrients that it holds.
- Banana - One of the commonly found fruits in the market is the banana. Bananas are a great portable source of quick energy. It is also a source of vitamin B-6, which aids your immune system.
- Apples come next to bananas in consumption. They contain phytochemical antioxidants that help boost immunity and reduce the risk of chronic diseases.
- Citrus fruits such as oranges, pineapple, guava, grapes contain Vitamin C that is found to be good immune boosters.
- Watermelon, another fruit that is loved by one and all is a good source of vitamins that helps boost immunity. It contains vitamin B6 and glutathione, both of which are required for a good immune system.
- Other fruits that are rich in immunity-boosting nutrients are papaya, kiwi, blueberries, strawberries, and pomegranate.
- Spinach - Popeye’s superfood can now be your superfood too. It is high in folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and aid in DNA repair.
- Tomatoes - Used in your daily cooking, mostly in savory items, tomato is a fruit and is filled with Vitamin C. It controls the increase of stress hormones, and helps your body to remain energized, and healthy.
- Sweet potatoes - Sweet potato contains 120% of the daily value of vitamin A and 30% of vitamin C. They are cholesterol-free and fat-free and so can be had without any guilt.
- Capsicum - The newest entrant into the daily pantry is the capsicum. Used in salads or curries, this versatile vegetable has become a part of daily intake in many homes. Capsicums are a good source of Beta-Carotene that helps in boosting the immune system.
- Carrot - Elders in the house have always spoken high about carrots and how it is good for the eyes. Along with being good for the eyes, the carrot is also good for the immune system as it contains antioxidants that help fight free radicals, cell damage, and inflammation.
- Cauliflower - Who doesn’t like a helping of “Gobi Manchurian”? Cauliflower belongs to the family of cruciferous vegetables, which means they’re not only rich in antioxidant vitamins but also contain choline, an essential nutrient to a healthy diet.
- Broccoli - Broccoli is high in beta-carotene, potassium, magnesium, zinc, and iron. It provides us with vitamin B that helps the immune system to run in top form.
- Garlic - Garlic contains a compound called alliin, which when crushed becomes allicin - a compound that boosts the disease-fighting response of some types of WBCs (white blood cells) in the body.
- Curd - Curd contains lactobacillus, a probiotic that keeps the tummy happy and safe and also boosts the immune system.
- Raw milk - Raw milk is a wholesome food that gives the body vital immune-boosting nutrition to become strong and healthy.
- Spices - Ginger - Ginger has anti-inflammatory and antioxidant properties, that protect the body from damage by free radicals.
- Cinnamon - Cinnamon is antiviral, anti-fungal, and anti-bacterial, and so it fights the germs that cause illness.
- Turmeric - Turmeric is another natural food substance that is full of antioxidants and anti-inflammatory properties. The compound “Curcumin” in turmeric aids in the management of oxidative and inflammatory conditions, and also helps in boosting immunity.
- Almonds - Known as the superfood for the brain, almonds are rich in Vitamin E, which can be easily absorbed by the body. Vitamin E rich food is the key to a healthy immune system, just like Vitamin C and others.
- Sunflower Seeds - They are rich in Vitamin E along with phosphorous, magnesium, and vitamin B-6. They help in regulating and maintaining the function of the immune system.
All lentils are loaded with iron, zinc, and vitamin B6, which create infection-fighting white blood cells. It is seen that if one combines lentils with some food that is rich in Vitamin C, you can double the amount of iron you absorb.
The list of food products that are available around us is lengthy, but using at least one in each category every day will help you keep your immune system “healthy” and also help you maintain a balanced diet.