Your eating habits define your body. Eating anything just to settle down your hunger does not make any sense. Always choose food items that boost your immunity.
To fall sick is common, but to frequently fall ill is something serious. If you are a person who gets exposed to diseases most often, you must definitely check on your immunity level.
Amidst the current pandemic, experts are updating regularly on the necessity of boosting immunity. But how is it possible? If that is your concern, then don’t worry. Including certain food in your diet plan is the best way to boost immunity.
This article will let you know more about the food that you should include in your diet to boost immunity.
Top 10 Foods to Boost Immunity
1. Citrus Food
Vitamin C occupies the top position in the list of immunity boosters. Food that contains Vitamin C is the most opted one by many people when they feel a cold developing. Vitamin C is thought to increase the production of white blood cells, which are the key to fighting infections.
Some of the fruits that are rich in vitamin C include grapes, oranges, clementines, tangerines, lemons, limes, etc. Vitamin C is to be taken as your body doesn't produce it.
The limit of citric intake allowed for an adult male is 90mg to 2000mg per day and for an adult female, it is 75mg to 2000mg per day. But even excess intake is unlikely to have any negative effects on the body.
2. Spinach
Leafy vegetables are rich in iron, magnesium, and vitamin C. They are considered to be one of the main sources of immunity. They are essential for fresh blood production and keeping blood impurities away.
They are also rich in nutrients like beta-carotene and antioxidants which are ideal to fight against diseases, thus preventing you from falling ill. So it is necessary that you include spinach and moringa in your diet. There are several varieties of dishes that you can make out of spinach.
Before serving, assure that the leaves are readily cooked as raw leaves might be difficult to digest. By providing all necessary nutrients, spinach becomes a must include food for kids as well.
3. Turmeric
In fact, advice to use turmeric in your dishes is not really required as they are one of those inevitable ingredients used. So let us talk about the benefits of turmeric. Turmeric is known for its anti-inflammatory properties that help in treating inflammation of the muscles and bones. Moreover, 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. As turmeric induces a spontaneous immune response, they are also used in several medicines. So be sure that you include adequate amounts of turmeric in your dishes.
4. Garlic
Apart from adding aroma and flavor to your servings, garlic plays a vital role in boosting immunity as well. It adds a little zing to food and it’s a must-have for your health. Garlic is a common home remedy for the prevention of colds and other illnesses.
Several studies have already proved the nutritious benefits of garlic and hence always consider adding garlic to your diet.
5. Mushrooms
Mushrooms might have already found their place in the favorite list of many people. The taste of mushroom is quite accepted and hence people consider it as a great dish. Not just taste, you will be sometimes surprised to know that they are great immune boosters.
Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects. So consider including them in your diet. However, taking in the same dish for consecutive days might be boring. But the greatest thing is that mushrooms can be prepared in different ways.
6. Blueberries
Berries are simply yum! Not just taste, berries are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells. They contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system.
Studies found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or common cold than those who did not.
7. Fish
The best way to boost the activity of white blood cells is to take enough omega 3 fatty acids and other healthy fats. The best way to get the omega 3 fatty acids DHA and EPA is by eating fatty fish such as sardine, tuna, salmon, and mackerel. They play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.
8. Poultry and Lean Meats
High protein foods like poultry and lean meat are rich in zinc. Zinc is a mineral that increases the production of white blood cells and T-cells, that fights infections. Consuming them in an adequate amount is ideal to boost your immunity. So consider including these in your diet.
9. Ginger
Ginger is a highly recommended food with excellent anti-inflammatory properties. They also help to treat conditions like a sore throat. Ginger which has excellent antiviral properties can also improve digestion, and help maintain a healthy gut thereby strengthening the immune system.
So it is ideal if you include ginger in your diet as it will help you in boosting immunity.
10. Yogurt
Yogurt is considered to be a probiotic which is essential to increase your immunity. It accounts for the growth of healthy bacterias. Consider consuming plain yogurt as it is free of sugar, additives, and artificial flavors.
So, 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.
To stay healthy is really important. So to stay healthy you need to take in healthy food. Ayur Bethaniya Ayurveda Hospital is an authentic traditional center for Ayurvedic treatment in Kerala, Provides a strict personalized diet with organic vegetables from their garden. Eat food that will lead to boosting your immunity. Stay safe and healthy!
