Numerable diseases and ailments can be prevented by strengthening your immune system; and a lack of immunity to ward off diseases is almost always caused by a poor diet. Changing your diet to strengthen your immune system is fairly easy, but requires a proactive overhaul of the foods you are currently consuming and the incorporation of multiple healthy foods into your daily diet.
These 15 Foods Can Strengthen Your Immune System
The 15 foods listed below are excellent additions to your diet when you are looking to fortify your immunity. Read further to know more.
#1. Citrus Fruits
Citrus fruits are a rich source of vitamin C, which is essential in building up immunity against common colds and cough. Your body is not capable of producing or storing vitamin C; hence, you need a diet that includes a healthy supplementation of this essential vitamin and the best way to do it is by eating citrus fruits regularly. Common examples of citrus fruits are lemons, oranges, grapefruit and tangerines which need to be consumed on a regular basis can strengthen your immune system.
#2. Red Bell Peppers
Widely available, red bell peppers are an effective dietary addition when you wish to strengthen your immune system. Red bell peppers exceed citrus fruit by the double the amount in terms of containing vitamin C. The red pigments in red bell peppers are indicative of a high amount of beta carotene content, which contributes to healthy eyes and skin, while vitamin C present in red bell peppers fights flu and facilitates healthy skin and builds a stronger immune system.
Rich in minerals and vitamins; Broccoli has been long touted as a healthy vegetable for good health and stronger immunity. Antioxidants, fibers, vitamin A, C and E can all be derived from Broccoli when you take care to consume enough of this immunity boosting vegetable. Broccoli is best when partially cooked to conserve the potency of its mineral and vitamin content to strengthen your immune system.
#4. Garlic For A Stronger Immune System
Garlic is a common condiment added in foods all over the world, which is very fortunate considering the immunity boosting abilities of Garlic. Garlic is rich in sulphur based compounds like allicin, which gives garlic its immunity boosting properties. Additionally; garlic can lower blood pressure to a considerable extent along with strengthening the immune system.
Ginger has been a common ingredient, which is used in home remedies for cold, coughs and sore throats for ages now and that is primarily because of the soothing properties of this root. Ginger exponentially reduces inflammation and fights disease. Additionally; ginger is also known to lower cholesterol in the blood stream and all these properties make ginger an ideal food item to eat for a stronger immune system.
#6. Spinach Helps Strengthen the Immune System
Spinach is a commonly available green leafy vegetable that is widely favored for its immunity boosting properties. Vitamin C, numerous minerals and high beta carotene content are the positive qualities of spinach that go a long way in facilitating your ability to ward off illness and diseases. Spinach is also a rich source of vitamin A and oxalic acid which are the sources of many beneficial nutrients. So all these things makes spinach a must eat food to strengthen your immunity.
#7. Yogurt- Immunity Booster
Yogurt is a rich source for positive bacteria that thrive in your gut and aid in digestion. These live cultures may also help with boosting the immune system and fighting disease according to numerous studies. For this reason it is highly recommended to consume yogurt for a stronger immune system.
The vitamin E present in the almonds is very important to strengthen the immune system and it’s hard to beat almonds for their vitamin E content. One cup of almonds, which amounts to about 46 whole nuts, equals the recommended dose of vitamin E intake per day for an adult and should be eaten diligently to strengthen your immune system.
Turmeric, which is a popular component of many spice cabinets and is quite well-known for its healing and antiseptic properties, also happens to be an effective immune booster. The anti-inflammatory properties of turmeric have been put to good use to treat osteoporosis and rheumatoid arthritis along with many infections. Muscle damage as a result of excess exercise can also be decreased by turmeric. Consumption of turmeric should be done on a daily basis to boost your immune system.
#10. Green Tea
Green tea is widely popular for its health benefits for good reason. Green tea is known for its high composition of flavonoids which is a highly touted antioxidant with immune boosting properties. EGCG or epigallocatechin gallate is another antioxidant found abundantly in green tea that strengthens the immune system.
With 224 percent of your daily recommended dose of vitamin C, Papaya is one of the richest fruit sources of this essential vitamin that boosts the immune system. Papaya is also a unique source for the digestive enzyme called papain; known for its anti-inflammatory properties and should be eaten on a regular basis for stronger immunity.
Though native to New Zealand, Kiwi fruit is imported and widely favored all over the world for its many health benefits and unique taste. Kiwi fruit is an excellent addition to your diet with its rich content of essential nutrients, folate, potassium, vitamin K and the immunity boosting vitamin C.
It may surprise you that immunity boosting properties are not limited to fruits and vegetables; in fact poultry, such as chicken and turkey, effectively fights and prevents colds and strengthens your immunity. Poultry consumption comes with the benefit of having a rich source of vitamin B-6 in your diet. Vitamin B-6 is essential for the generation of healthy red blood cells and influences many of the chemical reactions that take place in the body and is also vital for a stronger immune system.
#14. Sunflower Seeds
Sunflower seeds make for a delicious snack and are also a rich source of essential nutrients including phosphorous, magnesium and vitamin B-6. They are also known for their abundant vitamin E content which equals to 82% of the daily recommended intake in just a minimal serving of a quarter of a cup. Vitamin E is a well-known and vetted antioxidant that aids in the upkeep of immune system functions and can easily be eaten as a snack any time of the day.
Shellfish such as crab, lobsters, mussels and clams, are a rich source of zinc. Zinc ensures that the immune system is functioning as it is supposed to and the recommended daily dose of zinc for men is 11 milligrams and 8 milligrams for women. For this reason, Shellfish makes the cut in what to eat for a stronger immune system.
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