For a healthy and strong body, your immunity should be intact. And consuming certain types of foods may help improve your immune system. So if you’re down with cold and flu, your first step shouldn’t be to visit a drug store, but a grocery store! Include the following immunity boosters in your meals regularly for effective results
1. Citrus fruits. Vitamin C helps build up your immune system by increasing the production of white blood cells, which fight infections in your body. Grapefruit, oranges, lemons, and limes are a few citrus fruits you must include.
2. Red bell peppers. It is said that red bell peppers contain twice as much vitamin C as there is in citrus fruits. They are also rich in beta carotene, which helps keep your eyes and skin healthy.
3. Broccoli. Broccoli is rich in vitamins A, C, and E and other minerals. It also contains high antioxidants and fibre.
4. Garlic. As tasty as it is, garlic is good for your health too. While it helps in fighting infections, it’s also known to lower blood pressure and slow down the hardening of your arteries.
5. Ginger. Ginger helps in decreasing inflammation and can reduce a sore throat too, apart from decreasing nausea. It may also help reduce chronic pain and lower cholesterol.
6. Spinach. Not only rich in vitamin C, but spinach is also packed with antioxidants and beta carotene, which help fight infections in your body.
7. Almonds. Vitamin E is the key for a healthy immune system. Considered a fat-soluble vitamin, almonds provide nearly 100 per cent of the recommended daily amount of vitamin E.
8. Turmeric. Considered an anti-inflammatory ingredient, turmeric helps in treating both osteoarthritis and rheumatoid arthritis. It can also help decrease muscle damage.
9. Papaya. Loaded with vitamin C, whole papaya can give you almost 200 per cent of the daily recommended amount of vitamin C. Its digestive enzyme called papain has anti-inflammatory effects too. Papayas also contain potassium, B-vitamins, and folate, which are beneficial for your body.
10. Kiwi. Kiwis are rich in essential nutrients, like folate, potassium, vitamin K and C. they also help keep your body functioning properly.
11. Poultry. Poultry, like chicken and turkey, is high in vitamin B-6, which handles the chemical reactions that happen in the body. It’s also vital in forming new and healthy red blood cells. The broth made by boiling chicken bones contains chondroitin, gelatin, and other nutrients that help in gut healing and improving immunity.
12. Sunflower seeds. Sunflower seeds are rich in nutrients like phosphorous, magnesium, and vitamin B-6. They’re also high in vitamin E, which is a powerful antioxidant important in regulating and maintaining the immune system. – Sumana Reddy