How to Boost your Immune System?

Strengthening immunity

Eating some foods may help keep your immune system strong. If you are looking for ways to prevent colds and flu, then your first step should be to visit a grocery store. Plan your meals to include these 15 immune supplements.

1. Citrus fruits

Most people turn to vitamin C after catching a cold. This is because it helps build your immune system. Vitamin C is thought to increase the production of white blood cells. This is the key to fighting infection.

Citrus fruits include:

  • grapefruit
  • Orange
  • Mandarin
  • Lemon
  • Clementine

Because your body does not produce or store it, you need vitamin C daily to maintain your health. Almost all citrus fruits are rich in vitamin C. With this variety to choose from, it is easy to add an amount of this vitamin to any meal.

Also Read: Best Ironing Boards to buy in 2021

2. Red pepper

If you think that citrus fruits contain most of the vitamin C from any fruit or vegetables, think again. An ounce of red pepper contains twice the amount of vitamin C found in citrus fruits. It is also a rich source of beta-carotene. In addition to strengthening and strengthening your immune system, vitamin C may help maintain healthy skin. Beta-carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is rich in vitamins and minerals. Packed with vitamins A, C and E, as well as many other antioxidants and fiber, broccoli is one of the most healthy vegetables you can put on your table. The key to preserving broccoli benefits is to cook them as little as possible – or better yet, not to cook them permanently and eat them fresh.

4. Garlic

Garlic is found in almost every kitchen in the world. It adds a bit of vitality and distinctive taste to food and is a must for your health. Early civilizations realized its value in fighting infection. According to the National Center for Complementary and Integrative Health, garlic can also help lower blood pressure and slow arteriosclerosis. Garlic’s fortifying and reinforcing properties seem to come from it’s rich in many sulfur-containing compounds, such as allicin.

Immune booster 15 kinds of food to strengthen and boost the immune system

5. Ginger

Ginger is another ingredient that many resort to after illness. Ginger may help reduce inflammation, which helps reduce sore throats and other inflammatory diseases. Ginger may also help reduce nausea.

While it is used in many sweet sweets, ginger contains some spicy taste of gingerol, a relative of capsaicin. Ginger helps reduce chronic pain and has cholesterol-lowering properties, according to recent animal research.

6. Spinach

Spinach was added to our list not only because it is rich in vitamin C. However, it is also full of many antioxidants and beta-carotene, which may increase our immune system’s ability to fight infection. Like broccoli, spinach is healthier when it ripens as little as possible to preserve its nutrients. However, mild cooking enhances vitamin A and allows the release of other nutrients from oxalic acid.

7. Yogurt

Yogurt stimulates your immune system to help fight disease. Try to get regular yogurt instead of sugar-loaded types. You can sweeten regular yogurt by yourself with healthy fruits and honey instead.

Yogurt can also be a great source of vitamin D, so try choosing brands that supplement with vitamin D. Vitamin D helps regulate the immune system and is believed to boost the body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and controlling colds, vitamin E tends to take the back seat of vitamin C. However, vitamin E is the key to a healthy immune system. It is a fat soluble vitamin, which means that it requires proper fat absorption. Nuts, like almonds, are full of vitamins and also contain healthy fats. Half a cup, which is about 46 peeled almonds, provides approximately 100 percent of your daily recommended amount of vitamin E.

9. Turmeric

Turmeric is a major ingredient in many curries. But this bright yellow bitter spice has also been used for years as an anti-inflammatory in the treatment of both arthritis and rheumatoid arthritis. Also, research has shown that high concentrations of curcumin, which gives turmeric its distinctive color, can help reduce muscle damage caused by exercise.

11. Papaya

Papaya is another fruit rich in vitamin C. You can find 224% of the recommended daily amount of vitamin C in one papaya. Papaya also contains a digestive enzyme called papain that has anti-inflammatory effects.

Papaya contains distinct amounts of potassium, B vitamins and folate, all of which are beneficial to your general health.

12. Kiwi

Like papaya, kiwi is naturally filled with many essential nutrients, including folic acid, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while other kiwi nutrients keep the rest of the body working properly.

13. Poultry

When you’re sick, chicken soup is more than just good food. It helps improve cold symptoms and helps protect you from getting sick in the first place. Poultry, like chicken and turkey, is rich in vitamin B-6. About 3 ounces of turkey or lean chicken meat contains 40 to 50% of the recommended daily amount of B-6.

Vitamin B-6 is an important player in many chemical reactions that occur in the body. It is also necessary for the formation of new and healthy red blood cells. The broth or broth made from boiling chicken bones contains gelatin, chondroitin and other nutrients beneficial for healing the intestine and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium and vitamin B-6. It also contains a high content of vitamin E, which is a powerful antioxidant.

Vitamin E is important in regulating and maintaining the function of the immune system. Other foods that contain large amounts of Vitamin E include avocado and dark leafy vegetables.

15. Oysters and crustaceans

Oysters are not what leaps to mind for many who try to boost their immune system, but only some types of oysters are full of zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it for our immune cells to function as intended.

Types of shellfish that are high in zinc include:

  • crab
  • Mollusks
  • crab
  • Mussels

Keep in mind that you don’t want to have more than the recommended daily amount of zinc in your diet. For adult men, it is 11 mg, and for women, 8 mg. Too much zinc can block the function of the immune system.

More ways to prevent influenza

Diversity is the key to proper nutrition. Eating just one type of these foods won’t suffice to help fight the flu, even if you eat it constantly. Pay attention to the recommended meal sizes and daily intake so you don’t get too much vitamin one and too little of the others.

Eating right is a great start, and there are other things you can do to protect you and your family from flu, cold, and other diseases.