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In This article, We Are Going To talk about 10 Foods To Boost our Immunity – Boost Immunity Naturally.

The recent outbreak of novel coronavirus has disheveled the lives of people across the globe. According to doctors and scientists, the best defense against the coronavirus is to have a healthy immune system that can fight off the virus.

While maintaining a balanced diet and regular exercise helps in keeping your immune system stronger, there are also certain foods that contain essential nutrients and minerals that can help your body fight off pathogens, which are foreign bodies like bacteria and viruses, causing infection or disease.

Our immune system contains proteins, tissues, and organs that carry out bodily processes and fight off harmful viruses. When our body comes in contact with a pathogen, our immune system triggers an immune response that releases antibodies that helps in killing the virus.

Therefore, incorporating certain foods in your diet can be helpful in warding off deadly viruses including novel coronavirus.

The best way to boost immunity is through foods that are rich in antioxidants and other nutrients that help in keeping the cells active and healthy. Sadly, the majority of people these days don’t eat enough foods that are rich in such nutrients, thereby becoming more susceptible to several diseases and illnesses.

Moreover, you have to understand that you can’t just eat a specific food and expect a quick boost in immunity. A truly healthy immune system depends on a well-adjusted combination of Protein, minerals and vitamins over a period of time, in addition to regular exercise and normal sleep patterns.

Here, we are going to share with you the 10 Foods to Boost Immunity. While there are plenty of health supplements available that contain the required daily dosage of minerals and vitamins for your body, it is advised to get them through natural food sources as much as possible.

The following are the best foods to consider for immunity boosting:

# 10. Spinach.

Green leafy vegetables like spinach are rich in iron and vitamin C. They are essential for fresh blood production and keeping blood impurities at bay. Moreover, spinach is packed with nutrients like beta-carotene and antioxidants that improve your body’s disease-fighting ability. Thus, including spinach in your diet can help boost immunity and enhance healthy immune system.

You can add spinach to a number of dishes. However, make sure that the leaves are properly cooked, as raw spinach can be hard to digest for some individuals. Spinach should also be included in your kids’ diet mandatorily as it provides them with essential nutrients to grow and secure a healthy immune system.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti-nutrient.

# 9. Turmeric.

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Turmeric is a spice that has been a part of Indian cooking for centuries.

Turmeric is known for its anti-inflammatory properties that help in treating inflammation of the muscles and bones. Most importantly, turmeric contains an active ingredient called curcumin which is a great modulator of the immune system. Several studies have reported that curcumin can modulate the proliferation and activation of T cells, and can inhibit oxidative stress-induced inflammation. Thus, helping to boost immunity.

# 8. Ginger.

Ginger is a great food with excellent anti-inflammatory properties. Ginger is a popular spice that can help reduce inflammation-related issues as well as help in the treatment of sore throat. Ginger has antiviral properties and can also improve digestion, and help maintain a healthy gut thereby strengthening the immune system.

# 7. Citrus Fruits.

Citrus fruits like lemons, oranges, limes, grapefruit, and tangerines, among others, are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections. It also helps in removing free radicals from the body, preventing cell damage, which ultimately reduces your chances of having cancer.

# 6. Almonds.

Of all the nuts, almonds contain high concentrations of vitamin E that plays a crucial role in keeping the immune system healthy. Vitamin E is a fat-soluble vitamin that requires fat to be absorbed properly. Almond contains healthy fats that eases down the process of absorption.

Vitamin E aids the production of red blood cells that boosts the blood flow to all parts of the body. This keeps your immune system stronger. You are advised to consume 4-6 almonds daily. You can eat it whole or soaked in water or add some crushed almonds in your milk for a tasty milkshake.

# 5. Yogurt.

Yogurt is considered a probiotic that is essential to your immune system’s health. It directly affects your gut, helping the good bacteria to thrive. Your gut health is directly associated with your immune system. Therefore, a healthy gut means a healthy immune system.

While there are plenty of flavorful yogurts available in the market, you are advised to consume plain yogurt. Plain yogurts are free of any sugars, additives, and artificial flavors that can degrade the overall quality of the food. The best way to consume yogurt is plain or with rice, or you can drizzle some honey and also add your favorite fruits to it.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

# 4. Kiwi.

Kiwi is one such fruit that contains vitamin C, vitamin K, potassium, and folate in abundance. Vitamin C is a potent antioxidant that helps fight free radicals and prevent cell damage. It also helps in boosting the production of white blood cells that fight infections.

You can consume kiwi on a daily basis. The fruit contains tiny seeds that are edible and full of nutrients as well. You can simply eat it alone, put it in fruit salad, or make a smoothie out of it – the options are endless. Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

# 3. Papaya.

Just like kiwi, papaya is naturally full of necessary nutrients and minerals like folate, Vitamin C, Vitamin K, and potassium. Potassium in papayas is known for keeping the heart-healthy. At the same time, vitamin C acts as an antioxidant that boosts the production of white blood cells that helps in fighting infections and ward off diseases. Thus, helping to boost immunity in our body.

Papaya is another fruit loaded with vitamin C. You can find double Trusted Source the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

# 2. Green Tea.

Green tea contains excellent antioxidant properties that help the body detox toxins and other harmful elements. Green tea contains a powerful antioxidant called EGCG or epigallocatechin that has been shown to boost immunity.

Green tea, since it is not fully processed, holds back the majority of its nutrients and minerals in the leaves. Experts suggest that you should consume 3-4 cups of green tea in a day as it will not only keep you hydrated but also helps in flushing out the toxins and other waste materials from the body while keeping the immune system healthy.

Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. Very high doses may be problematic for some, but generally, green tea’s benefits far outweigh its risks. In fact, drinking more green tea may greatly improve your health.

# 1. Sunflower Seeds.

Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus. Vitamin E is considered a potent antioxidant that is beneficial for the immune system’s health. The best part about sunflower seeds is that it also enhances the flavor of the food you are preparing, due to its spicy punch. You can add sunflower seeds to your salads, soups, seasoning of certain foods like chicken, for sautéing, and more.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly half Trusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

That’s it for nowadays, we tend to hope you enjoy reading the article.

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