Top 10 powerful foods to boost immune system
Eating certain foods can help you to keep your immune system strong. If you’re looking for ways to prevent illness like flu and other viral and bacterial infections, then focus on what you eat .Plan your meal to include these 10 powerful foods to boost immunity and fight infections
Papaya
Papaya is a fruit that is loaded with Vitamin C.You can find 157 % of the daily recommended amount of Vitamin C in a single Papaya. Papaya contains an enzyme called Papain which will breakdown tough proteins found in muscle meat and can help in digestion also.
Papaya contains a decent amount of potassium, vitamin B, folate, which are beneficial to immune system and it also contains good amount of other antioxidants and Vitamin A. All these vitamins and antioxidants makes it a great fruit for boosting immunity
Garlic
Garlic is one of the most widely used Spice for adding that extra flavor to the food. Garlic is known by one other name and that is immunity boosting superstar .One Clove of Garlic contains 5 milligram of calcium, 12 grams of potassium and more than 100 Sulphuric compounds, powerful enough to wipe out bacteria and infection. Infact garlic was used to prevent gangrene in both World Wars. Raw garlic, not cooked or dried is the most beneficial for health.Since heat and water inactivate the sulphur enzymes which can diminish garlics antibiotic effect. Garlic also helps to lower blood pressure and cholesterol and also kill parasites in our body
Green tea
Green Tea is packed with flavonoids which type of antioxidant where green tea really excels is its levels of EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function .The fermentation process destroys a lot of EGCG present in black tea. On the other hand, Green tea is steamed and not fermented so the EGCG is preserved.Various studies suggest that EGCG treat many diseases
Brocoli
Broccoli is supercharged with vitamins and minerals. Broccoli is packed with Vitamin A, Vitamin C, and E as well as many other antioxidants and fiber. Broccoli is one of the healthiest vegetables even put on your table. The rich amount of vitamin C found in broccoli helps to Boost Your immune levels.
100 grams of broccoli can contain unto 89 milligrams of Vitamin C which is more than a lot of citrus fruits .Broccoli is also rich in beta carotene and host of other antioxidants which makes it a perfect vegetable for your overall immunity .The key to get more nutrients from broccoli, if we cook it as little as possible or better yet not at all.Out of all the cooking methods steaming is best if you want to preserve the nutrients present in broccoli
Ginger
Ginger is another ingredients that many people have trusted since ages for treating various types of illnesses .Ginger may help to decrease inflammation which can help to reduce sore throat , flu ,common cold, and many other inflammatory illnesses .Ginger also helps to decrease nausea and vomiting.
Ginger contains capsaicin, this compound degree is chronic pain and processes cholesterol-lowering properties which is according to a recent Animal Research conducted in AustraliaGinger helps in immune system performance, optimally by putting it when it is under active or suppressing it when it is overactive. Research also suggests that ginger can also fight with drug-resistant bacteria also.
Spinach
Spinach is rich in vitamin C and it also packed with numerous antioxidants and beta carotene, which increases the infection-fighting ability of your immune system. This vegetable can be incorporated quite easily into your diet and it is cheap as well as easy to prepare spinach is rich in calcium, iron, magnesium, potassium, vitamin A, folate and many other antioxidants which are essential micronutrients for your immune system
Similar to broccoli spinach is healthiest when it is cooked as little as possible so that it retains its nutrients, however light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid. Spinach is also one of the best sources of dietary magnesium which is necessary for healthy immune system and also to maintain your blood pressure levels
Citrus Fruits
Citrus fruits are one of the best sources of Vitamin C .Most people have Vitamin C after the caught of cold thats because it helps to build your immune system . Vitamin C increases the production of white blood cells which are key to fighting infections A review published in the nutritional journal show that getting enough vitamins C can reduce the symptoms and short in the duration of respiratory tract infections like common cold . it may also be useful in preventing and improving outcomes for conditions like pneumonia malaria and diarrhea. Antioxidants meanwhile can help protect against oxidative stress and prevent damage to your immune cells .Your body does not produce or store Vitamin C .You need daily dose of Vitamin C for continued health. Almost all citrus fruits are high in vitamin C.
Red Bell Pepper
If you think citrus fruits have the most vitamin of any fruits or vegetable .Well think again; Red peppers contain twice off Vitamin C as compared to the citrus fruits . Besides boosting immune system Vitamin C may also help maintain a healthy skin. Red bell pepper are also a rich source of Beta carotene. Beta Carotene that helps to keep your eyes and skin healthy .
Many studies have shown an association between diet rich in carotene will reduced incidence of many forms of cancer and it has been suggested that this is because of the antioxidant properties of Carotene
Apple
There are many different reasons why apples are great for building a strong immunity and good health .First and foremost apple contain good quantities of all the essential vitamins like vitamin A Vitamin E Vitamin B1 B2 and Vitamin C. All the vitamins are essential for a proper function of the immune system. apples also contain Pectin, which is a type of fibre that acts as a prebiotic this means it feels good bacteria in your gut or gut bacteria directly regulate the function of a immune system by releasing compounds in the gut that acts on immune cells and modulate there function .
Soluble fiber changes the personality of immune cells they go from being Pro-Inflammatory to anti-inflammatory healing cells that help us to recover faster from infection.
Definitely a healthy diet, loaded with Vitamins and Nutrients is essential for boosting immunity. Apart from a healthy diet, we need sound sleep, daily exercise, and a healthy lifestyle that will help to boost your overall immune system.
“ Health is the Real Wealth not Pieces of Gold and Silver”
About Author – This article is originally published in TANx by Tanay Singh
(Author, Entrepreneur, Researcher, Motivational Speaker, Life coach, Business Consultant & Digital Marketer)
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