By consuming certain foods, your immune system can be kept strong and healthy. If you seek ways and means to avoid flu and winter colds, then the very first to be undertaken is to visit the local grocery store. Your meal should include the given below 15 powerful natural immune system boosters.
Citrus Fruits
On catching cold, Vitamin C is what people search for as it helps to develop and strengthen your immune system. With Vitamin C, you can enjoy increased white blood cell production, which in turn can help to combat infections. Few popular citrus fruits to consume are:
- Orange
- Grapefruit
- Lemons
- Gooseberry
- tangerines
- Clementine
Since the human body does not store or produce much of Vitamin C, it is essential on your part to consume it daily to enjoy continued good health. All citrus fruits are rich in Vitamin C. There are varieties to select in the market and can be added happily to the meal.
Broccoli
It is filled with minerals and vitamins like A, C & E including fiber and other antioxidants. It is among the healthiest vegetable available in the market. It should be cooked to the minimum to retain its healthy properties or better not cooked at all.
Red Bell Peppers
In case you are of the opinion that it is only the citrus fruits that has plenty of Vitamin C in it, then do revise it. Red bell peppers are known to be twice rich in Vitamin C when compared to citrus fruits. Moreover, they are also amazing source for beta carotene. Vitamin C not only helps to boost the immune system, but also maintains good looking, healthy skin. With Beta carotene, your skin and eyes can be kept healthy.
Garlic
This natural ingredient can be found in majority of the cuisines prepared across the globe. That little zing can be derived with its inclusion and good for health. Its value has been well understood by early civilizations to combat infections. National Centre for Integrative & Complementary Health Trusted Source states that including garlic in food helps reduce blood pressure along with hardening of arteries. Its immune boosting properties are derived from sulphur containing compounds like allicin present in garlic in rich amounts.
Ginger
It is another amazing ingredient that can help provide relief to the sick. It helps take care of sore throat and various inflammatory illnesses. It also reduces nausea. It also finds use in several sweet desserts. It provides heat in gingerol form, associated with capsaicin. Trusted sources have pointed out its beneficial aspects in reducing chronic pain and having cholesterol reducing properties.
Spinach
It is filled with Vitamin C along with beta carotene and antioxidants. This does boost our immune system to help fight infections. Spinach similar to broccoli is very healthy if cooked as less as possible to retain its beneficial nutrients. Light cooking improves Vitamin A, while allowing release of other essential nutrients from oxalic acid.
Almonds
Vitamin C is found to be much more effective when compared to Vitamin E, when it comes to combating and preventing colds. Vitamin E is however, important to derive healthy immune system. Being fat soluble vitamin, it requires fat for proper absorption. Nuts like almonds are filled with vitamin along with healthy fats. 46 whole shelled almonds which is half cup serving offers Vitamin E, approximately 100 percent of the recommended daily amount.
Yogurt
Buy yogurts such as Greek Yogurt with labels printed ‘active & live cultures’. Such cultures do help to stimulate the immune system enabling it to combat diseases. Have plain yogurts instead of those pre-flavoured ones filled with sugar. Use healthy fruits with some drizzle of honey to sweeten up plain yogurt. It is also filled with Vitamin D. Choose brands rich in Vitamin D as the latter regulates the body’s immune system. Our natural defence is boosted further against diseases.
Turmeric
It is a favourite ingredient used to prepare different types of curries. However, this bitter tasting, bright yellow coloured spice is being used as an ingredient for centuries now. It is well known for its anti-inflammatory properties to treat rheumatoid arthritis and osteoarthritis. As per researchTrusted Source, curcumin in high concentrations provide distinctive colour to take care of muscle damages that are mostly exercise induced.
Green Tea
Black & green teas are rich in flavonoids, considered to be an antioxidant. Another powerful antioxidant is EGCG or epigallocatechin gallate is found in green tea in rich levels. Black tea undergoes fermentation process, thus destroying most EGCG. But Green tea is not fermented, but steamed, thus preserving EGCG. Rich amount of amino acid L-theanine can be found in green tea. L-theanine in the T-cells helps to produce germ fighting compounds.
Papaya
It is an amazing fruit rich in Vitamin C. Daily recommended levels of Vitamin C can be derived by consuming single papaya. They come with digestive enzymes referred to as papain, providing anti-inflammatory effects. They also have good amounts of folate, B vitamins and potassium, which are considered to be beneficial for overall health.
Poultry
Chicken soup is recommended if you fall sick and offers that placebo effect and not merely is a feel-good food. It does help to treat cold symptoms and also prevents falling sick. Poultry like turkey and chicken is rich source of Vitamin B6. Light turkey of approximately 3 ounces or chicken meat provides B6 of about 40% to 50% of daily recommended levels. Moreover, in several chemical reactions taking place within the body, Vitamin B6 is considered to be a significant player. This is crucial to develop healthy new RBCs (red blood cells). Broth or stock prepared with the boiling of chicken bones comprises of chondroitin, gelatin along with other essential nutrients necessary for better immunity and gut healing.
Kiwi
Similar to papayas, this fruit has plenty of essential nutrients like Vitamin C, Vitamin K, potassium and folate. Vitamin C also fights infection by boosting WBC (white blood cells). The other essential nutrients present in Kiwi fruit ensure proper body functioning.
Sunflower seeds
They are rich in nutrients like Vitamin B6, magnesium and phosphorous including powerful antioxidants like Vitamin E. The latter is essential to maintain and regulate better immune system function. Dark leafy greens and avocados are filled with Vitamin E.
Shellfish
You immune system can be better boosted with shellfish, something you might not even have imagined. Some shellfish types are amazing source of zinc. When compared to other minerals and vitamins, zinc is not known to get much attention. However, our bodies do require it in good amounts to ensure better functionality of our immune cells. There are different types of shellfish in the market filled with zinc, like:
- Mussels
- Lobster
- Clams
- Crab
But do ensure including only the recommended levels of zinc in the diet. For women, the recommended level is 8mg, while for men it is 11mg. Excess zinc will only inhibit your immune system functionality.
