Plan your meals by including these 10 powerful foods to Boost Your immunity and fight infections.
1. 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. It originated in Central America and Southern Mexico but this fruit is now grown in many other parts of the world. Papaya contains an enzyme called Papain, which can break down tough protein chains found in muscle meat and can help in digestion also. Papayas have decent amounts of potassium, vitamin B and folate all of which are beneficial to your immune system. It also contains other antioxidants and vitamin A. All these vitamins and antioxidants make it a great fruit for boosting your immunity.2. Garlic
Garlic is one of the most widely used spice for adding that extra flavour to the food. Garlic is known by one other name and that is Immunity-Boosting Superstar. For thousands of years, people all over the world have hailed garlic as an elixir of health. It helps to treat the common cold, flu and a variety of other illness. Despite its notorious odour, this plant actually belongs to the Lily family. Ancient writings show that garlic was used as an aphrodisiac in India and as a currency in Egypt. One clove of garlic contains 5 mg of calcium, 12 mg of potassium and more than 100 sulfuric compounds powerful enough to wipe out bacteria and infections. 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 inactivates sulphur enzymes which can diminish garlic's antibiotic effect. Garlic also helps to lower blood pressure, cholesterol and also kills parasites in our body.
3. Green Tea
Both green and black teas are packed with Flavonoids which is a type of antioxidant. Green tea really excels levels of Epigallocatechin Gallate or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of EGCG present in it. Green tea on other hand is steamed and not fermented so the EGCG is preserved. It has been studied to treat various diseases. Green tea is also a good source of amino acid L-Theanine. L-Theanine may aid in the production of germ-fighting compounds in your t-cells.
4. Broccoli
Broccoli is supercharged with vitamins and minerals. It is packed with vitamin A, C and E as well as many other antioxidants and fibres. Broccoli is one of the healthiest vegetables. The rich amount of vitamin C found in broccoli helps to boost your immune levels. 100 grams of broccoli can contain up to 89 milligrams of Vitamin C which is more than a lot of citrus fruits. The key to keeping its power intact is to cook it as little as possible or not at all. Out of all the cooking methods steaming is best if you want to preserve the nutrients present in broccoli.5. Ginger
Ginger is another ingredient that many people have trusted for ages for treating various types of illnesses. Ginger may help decrease inflammation which can help to reduce sore throat, joint pains, flu, cold and many other inflammatory illnesses. Ginger helps our immune system to perform optimally by boosting it when it is underactive or suppressing it when it is overactive. Research also suggests that ginger can help fight drug resistance bacteria also.6. Spinach
Spinach is rich in vitamin C and also packed with numerous antioxidants and beta-carotene, which increases the infection-fighting ability of our 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 our immune system. Similar to broccoli, spinach is healthiest when it is cooked as little as possible so that it retains its nutrients.7. Citrus Fruits
Citrus fruits are one of the best sources of Vitamin C. Most people turn to Vitamin C after they have caught a cold, that's because it helps to build your immune system. Vitamin C increases the production of White Blood Cells which are key to fighting infections. Popular citrus fruits include grapefruit, oranges, tangerines, lemons and limes. Because Your body doesn't produce or store Vitamin C, you need daily doses of Vitamin C for continued health. Almost all citrus fruits are high in vitamin C. You are advised to take 75-100 milligrams of Vitamin C daily.8. Red Bell Peppers
If you think citrus fruits have the most Vitamin C of any fruit or vegetable, well think again. Red bell peppers contain twice as much Vitamin C as compared to citrus fruits. Besides boosting your immune system, Vitamin C may also help maintain healthy skin. Red bell peppers are also a rich source of Beta-carotene. Beta-carotene helps to keep your eyes and skin healthy.9. Apples
Apples contain good qualities of all the essential vitamins like vitamin A, C, E, B1 and B2. All these vitamins are essential for the proper functioning of the immune system. Apples also contain Pectin, which is a type of fibre that adds a prebiotic which means it feeds the good bacteria in your gut.
10. Wild Salmon
Wild Salman is filled with Zinc, a nutrient that has been proven to reduce common cold symptoms. A study examined the effects of zinc on the common cold in children ages 1-10. Researchers found that zinc in comparison to placebo significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms.
In addition to a good diet, exercise and proper sleep and proper supplementation are essential to build a good immunity at this time of the year.
In addition to a good diet, exercise and proper sleep and proper supplementation are essential to build a good immunity at this time of the year.
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