Eating some foods can help keep your immune system strong. Your immune system is your body’s “defense team”. This well-organized squad is constantly at work defending your body against viruses, bacteria, parasites, and other invaders. Even when you’re sleeping, your “defense team” is wide awake and ever vigilant. Just as every organ, tissue, and cell needs the energy to support their function, the cells and tissues that make up your immune system do too and this comes from the food you eat and the supplements take. So, it’s not surprising that what you eat impacts how well your immune system does its job. If you’re looking for ways to boost your immune system focus on what you eat, and plan your meals to include these 9 powerful foods to boost your immunity and fight infections.
Garlic is one of the most widely used spice for adding that extra flavor to the food, garlic is known by one other name and that is an immunity-boosting Superstar, for thousands of years people all over the world have hailed garlic as an elixir of Health it helps treat the common cold, flu and a variety of other illnesses despite his notorious order this plant 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 milligrams of potassium and more than 100 security compounds powerful enough to wipe out bacteria and infections in fact, garlic, was used to prevent gangrene in both world wars.
raw garlic not cooked is the most beneficial for health since he’d and water inactivate sulfur enzymes which continues garlic antibiotic effect. garlic also seems to lower blood pressure and cholesterol and also kills parasites in our bodies.
Papaya is a fruit that is loaded with vitamin C, you can find 157 percent of the daily recommended amount of vitamin C in a single papaya. It originated from Central America and southern Mexico but this food is not grown in many other parts of the World. Papaya contains an enzyme called Papain which can a breakdown of proteins found in muscle meat and can help in digestion also. papayas have a decent amount of potassium, vitamin B, folate all of which are beneficial to your immune system it also contains a decent amount of other antioxidants and vitamin A vitamins and antioxidants that make it a great fruit to boost your immunity.
Broccoli is supercharged with vitamins and minerals vitamin A, C, and E, as well as many other antioxidants and fiber broccoli, which is one of the healthiest vegetables you can put on your table, amount of vitamin C found in broccoli it helps to boost your immune level. 100 grams of broccoli can contain up to 89 mg to Vitamin C, which is more than a lot of citrus fruits, broccoli is also rich in beta-carotene and a host of other antioxidants which makes it a perfect vegetable for your overall immunity.
The key to keeping his power in dark is to cook it as little as possible or better yet not at all out of all the cooking methods steaming is best if you want to preserve the nutrients present in broccoli.
Ginger is another ingredient that many people have trusted since ages for treating various types of illnesses. Ginger may help decrease inflammation which can help reduce sore throat, joint pains, flu, cold, and many other inflammatory illnesses.
Ginger may also help decrease nausea and vomiting, Ginger pack some heat in the form of gingerol which is illustrative of capsaicin, these compound decreases chronic pain and possesses cholesterol-lowering properties which is according to a recent animal research conducted in Australia.
Ginger helps the immune system perform optimally by boosting it when it is under active or suppressing it when it is overactive, research suggests that Ginger can help fight drug-resistant bacteria also.
Spinach is the rich in vitamin C is also backed with numerous antioxidants and beta-carotene which increases the infection-fighting ability of your immune system, this vegetable can be incorporated quite easily into your diet and 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 your immune system. Similar to broccoli spinach is healthiest when it is cooked as little as possible so that it retains its nutrients, however light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid he’s also one of the best sources of dietary magnesium which is necessary for the healthy immune system and also to maintain your blood pressure levels.
4. Green Tea
Both green and black teas are part of flavonoids which is the type of antioxidant. The green tea excels is it as levels of epigallocatechin gallate or EGCG another powerful antioxidant. EGCG has been shown to enhance immune function the fermentation process black tea goes to destroy a lot of EGCG present in it, green tea, on the other hand, is deemed and not fermenting to the EGCG results from it has been studied to treat various diseases and maybe one of the main reasons green tea has such powerful medicinal properties. Green tea is also a good source of the amino acid L-THEANINE, L-THEANINE made in the production of germ-fighting compounds in your T-cells.
3. Citrus fruits
Citrus fruits are one of the best sources of vitamin C, most people eat vitamin C after they’ve caught a cold. Because it helps to build your immune system, Vitamin C increases the production of white blood cells which are key to fighting infections. A review published in the nutritional Journal shows that getting enough vitamin C can reduce the symptoms and shorten the duration of respiratory tract infections like the common cold it will also be useful in preventing and improving outcomes for conditions like pneumonia, malaria, and diarrhea. Antioxidants meanwhile can help protect against oxidative stress and prevent damage to your immune cells. Citrus fruits in peeled 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 with such a variety to choose from it’s easy to add a squeeze of this vitamin to any meal.
2. Red Bell Peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable well think again around red bell peppers contain twice as much vitamin C as compared to the citrus fruits besides boosting your immune system vitamin C may also help maintain a healthy skin,
red bell peppers are also a rich source of beta-carotene. Beta-carotene helps to keep your eyes and skin healthy, many Studies have shown an association between a diet rich in carotenoids and reduce the incidence of many forms of cancer and has been suggested that this is you really antioxidant properties of carotenoids.
There are many different reasons why apples are great for building a strong immunity and good health first and foremost apples contain good quantities of all the essential vitamins vitamin A, vitamin E, vitamin B1, B2, and vitamin C. Vitamins are essential for the proper function of the immune system apples also contain pectin is the type of fiber that acts as a Prebiotic this means it feeds the good bacteria in your gut or gut bacteria Karachi regulates the function of what immune system by releasing compounds in the gut that are immune cells and modulate their function.
“Soluble fiber changes the personality of the immune cells they go from being pro-inflammatory. Angry cells to anti-inflammatory, healing cells that help us recover faster from infection”. This was said by Craig referred who is the professor at the UIC College of Medicine and Gastroenterology. In addition to good diet exercise, proper sleep and proper supplementation is essential to build a good community at this time of the year.