9 Foods that Boost your Immune system

9 Foods that Boost your Immune system

Boost your Immune system

Keeping our immune system strong is one of the key priorities for a healthy living. Feeding our body with certain foods may help our immune system stand strong against any kind of colds, flu, and any other infections. If you are looking to prevent these, you may start adding certain immunity boosters to your daily meals. So rush to your local grocery store and fetch these 9 natural defenses.

citrus fruit

1.Citrus fruits

Sweet, bright-colored citrus fruits bring a burst of sunshine into your winter days. But citrus fruits are not only sour, juicy, and flavourful – they also help boost your immunity.

This class of fruits includes

  • lemons
  • oranges
  • limes
  • grapefruits
  • tangerines and many other varieties and hybrids.

They have a bunch of health benefits and are rich in Vitamins and minerals. And are an excellent source of Vitamin C, A nutrient that strengthens your immune system and keeps your skin smooth and elastic, as well as boost one’s immunity in fighting cancer.

Because your body doesn’t produce or store it, you need a daily dose of vitamin C through your meals for continued health benefits. The recommended daily amount for most adults is

  • 75mg for women
  • 90mg for men

So next time, you sit at your dining table squeeze a pinch of Vitamin C to your meal.

What are citrus fruits and there benefits?

bell pepper

  1. Bell Peppers

If you think citrus fruits are the only ones rich in Vitamin C, think twice. Bell peppers contain almost #3 times more vitamin C than citrus fruits. Bell peppers are highly rich in many vitamins and other antioxidants, especially Vitamin C (as I mentioned above) and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of certain chronic diseases. Bell peppers in all are an excellent addition to a healthy diet.

11 outstanding health benefits of bell peppers 


  1. Ginger

Ginger is another daily household food, widely used as a spice and folk medicine. And the one, you rush to when you catch a cold or have a sore throat. Ginger is an anti-inflammatory that can cure sore throat and inflammatory illness. It has certainly more health benefits like

  • relieves muscle pain.
  • eases menstrual pain.
  • prevent heart diseases.
  • regulates blood sugar.
  • reduces cancer risks.
  • might even possess cholesterol-lowering properties.

Here are some more benefits of ginger


  1. Spinach

Spinach reminds me of Popeye The sailor man and takes me back to my childhood days, no wonder how he got those muscular big arms and iron fists. It was his source of energy back then; Being a bit nostalgic here but my point is Spinach is one of the major sources of iron, magnesium, and manganese in our diet also is rich in vitamins A, C, and K. It’s packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune system. Healthiest when cooked as little as possible so that it retains its nutrients.

Eating this leaf-green vegetable may benefit eye health, reduce oxidative stress, and reduce stress and reduce blood pressure levels.

Spinach nutrients and health benefits of it


  1. Almonds

Almonds are one of the world’s most nutritious nuts, renowned for their many health benefits. When it comes to fighting a cold, vitamin E plays an important role and almonds are full of those.

Vitamins, minerals, proteins, and fibre are packed in almonds so they may offer several health benefits. A handful of almonds -approximately stores 1 ounce – contains one-eighth of a person’s daily protein needs.

Almonds are also high in unsaturated fat. Thus does not increase the risk of bad cholesterol.

9 Evidence-Based Health Benefits of Almonds


  1. Turmeric

Turmeric for ages has been used as an anti-inflammatory in treating osteoarthritis and rheumatoid arthritis. It has been used as medicine in places like India for many centuries to treat issues such as breathing problems.

Mainly used in curries and cosmetics for coloring, contains curcumin that gives it a bright distinctive color. Because curcumin can fight inflammation and keep blood sugar levels steady, it could be useful to prevent type 2 diabetes.

Turmeric, the Golden Spice

green tea

  1. Green tea

Tea is like a necessity in day-to-day life for most of the people around the world. And the most consumed beverage in the world behind water. Both green and black teas are packed with flavonoids, a type of antioxidant.

A recent study has shown green tea can potentially have positive effects on everything from weight loss to liver disorders etc.

More study is yet to be done to prove more health benefits.

Check out some more health benefits of green tea


  1. Kiwi

Kiwi is one of the small fruit known by human that packs a lot of flavor and plenty of health benefits. This green flesh is sweet and tangy. It’s full of Vitamin C, K including folate and potassium.

Vitamin C helps WBC’s fighting infections, while other nutrients help your body function properly.

Benefits of kiwi fruits


  1. Yogurt

Yogurt created by bacterial fermentation of milk uses a yogurt culture that consists of lactobacillus. It can be high in protein, calcium, vitamins, and live culture, or probiotics which can enhance your immune system to fight diseases and boost our body’s natural defenses. Go for yogurt that has the phrase “live and active culture” printed on it.

So these were some of the foods that help boost your immunity and keep you healthy day-to-day. Including these food products in your daily intake might prevent you and your family from flu, cold and other illnesses. Because every time you eat healthy is an opportunity to nourish your life.

Uses and side effects of yogurt

immune system



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