Foods that boost Immune System

One of the important ways to stay healthy is to adopt good habits to increase immunity. Eating certain foods may help you boost immunity in along with having a good sleep, managing stress and regularly exercising. Though boosting your immune system does not 100% save you from flu, cough or any disease, your body gets to withstand a foreign body’s reactions on you and save you from adverse effects.


Here are top 10 foods to double boost your immunity.

Citrus fruits

Citrus Fruits

How citrus fruits improve immunity ?

Citrus  fruits are an excellent source of Vitamin C. Vitamin C boosts your immunity and rejuvenates your skin. Citrus fruits are also rich in other vitamins such as Potassium, Vitamin B, magnesium and copper. As your body doesn’t produce or store Vitamin C, you need it daily for continued health.

Eating an orange daily can help you maintain Vitamin C in your body. Other foods rich in Vitamin C are

  • Grapes
  • Lime
  • Clementine
  • Orange
  • Lemon



How garlic improves immunity ? 

Garlic can boost your immunity by fighting against viruses that cause cold and flu. Garlic helps to dilate your blood vessels and improves blood circulation. All the more it reduces your stress levels/ fatigue by producing less stress hormones.

Eating 2 to 3 cloves of garlic every day is an effective way to keep away from flu and also reduce cholesterol levels.



How Ginger improves immunity?

Ginger contains many anti-inflammatory compounds including strong antioxidant which are substances that protect your body from damage.Ginger is a natural cure for stomach issues like bloating and indigestion and reduce intestinal cramping.

Due to its strong anti-inflammatory and anti-oxidant effects it boosts your immune system from chronic inflammation that increases your chances of illness.

Try adding a small amount of ginger to your food each day to keep yourself from nausea, vomiting and motion sickness.



How Spinach improves immunity?

Spinach is one of the best leafy greens with high nutritional value and taste. This green vegetable is super low in calories and and with loads of antioxidants and vitamins. It is also rich in proteins and fiber. Spinach will fill you up while providing you with all the essential nutrients and also a taste to your tongue.

With an abundance of vitamins and minerals, it’s obvious that spinach would boost up your immune system. Spinach has a high dose of Vitamin A, Vitamin C and Vitamin E, that helps you fight infections as well as replenish the blood cells to give a boost to the immune system. The presence of Vitamin K in Spinach helps bone density by keeping the calcium within the bones and out of the arteries.



How Almonds improves immunity?

Almonds are a perfect health snack that can be eaten alone or added to the salads or other foods.

Almonds are high in Vitamin E that helps to strengthen your immune system functioning. The presence of Vitamin E and Vitamin C can fight off viruses causing cold. Raw and roasted almonds are sodium free and these are important for people with hypertension as hypertension reduces immunity levels in your body.

As high intake of Magnesium are associated with reduced risks of developing diabetes, almonds are a great source of Magnesium and Manganese that helps in good metabolism of carbohydrates, amino acids and cholesterol.




How Turmeric improves immunity?

Turmeric aids in making our immunity stronger, the main life-saving ingredient in turmeric is about 3-5% of curcumin, which contain healing properties.

Curcumin can be helpful in facing respiration problems and helps fight the infection and it’s anti-inflammatory qualities relieve individuals from the direct impact of cold and flu.

Bell peppers

How Bell peppers improves immunity?

Since Bell peppers are high in Vitamin A, it helps to support healthy eye sight, especially night vision. It can increase metabolic rate and metabolism without increasing heart rate and blood pressure

Bell peppers are great source of Vitamin B6 and magnesium which decrease in anxiety, especially related to pre-menstrual systems and reduce bloating and prevents hypertension.

Potatoes and Carrots

Potato and Carrot

How Potato and Carrots improves immunity?

Potato’s fiber, potassium and Vitamin C and Vitamin B6 content, coupled with its lack of cholesterol,all support heart health.

Carrot contain anti-oxidant, which help your body fight free radical, cell damage and inflammation. Vitamin C in Carrot juice also provide immune system boost, helping you get through cold and flu.



How Walnuts improves immunity?

Walnuts are rich in Omega-3 fats and contain higher amount of anti-oxidant than most other foods. Eating walnuts improves brain health, prevents heart disease and cancer.

Walnuts are excellent source of several vitamins and minerals and then include copper, Vitamin E, manganese, Vitamin B6, Folic acid and phosphorus.

Thus nut with full of health can be easily taken as a snack daily to improve your immunity on the go.



How Pomegranate improves immunity?

Pomegranate is one of the healthiest fruit on the earth with incredible anti-oxidant, Vitamin A,C and E and folic acid. Being rich in anti-inflammatory compounds helps to increase your immune related disease.

The presence of Vitamin C boosts antibody production and helps in development of the immunity.

Pomegranate can help you maintain a healthy immunity system and keeps you always from illness and infections

Boosting your immunity keeps you away from the risks of getting attacked by many diseases. So take these foods once in your daily meal to stay healthy, confident and fit.

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