10 SUPER FOODS TO BOOST YOUR IMMUNITY SYSTEM

SUPER FOODS TO BOOST YOUR IMMUNITY SYSTEM

Hii... friends

This is a pandemic time, everyone should protect yourself from this covid-19, wear mask, frequently wash your hands and another very important precaution you should follow is Intaking of healthy foods (particularly immunity boosting food and zinc contained food) This foods strengthen your immunity system to fight against any virus infections. 

Natural foods have various vitamins and minerals to enhance your immunity system, deficiency of specific nutrients leads to      under-active of immunity system, so you have to include immunity boosting foods in our daily food habits, sufficient quality of vitamin B, such as vitamin B6, B12 are necessary to build your immune system, and also sufficient minerals like iron, zinc, and selenium are the very powerful minerals to maintain your immune system healthy. 

To strengthen immunity system we need

Vitamin A

Vitamin C, E, D

Zinc

Omega 3

Iron

Lets see the super foods to boost your immunity system

#1. CITRUS FRUITS

Citrus fruits like orange, lemon, gooseberries are the best source of Vitamin C, daily Intaking of these citrus fruits helps to increase white blood cells which is very essential for fighting against the infections.

Our body doesn’t produce or store vitamin C so you have to Include citrus fruits daily in our food habits to build strong immune system, you can eat any type of citrus fruits which are rich in vitamin C.  

#2. PAPAYA

Papaya are rich in Vitamin C, papaya contain Enzyme called papain, which gives good protein power to our body and it also help for digestion.

Papaya also contain potassium, vitamin B, Folate, Anti-oxidant, vitamin A. papaya is a powerful fruit which gives power to your immunity system.

#3.GARLIC

We already know about garlic, it is a one of the spice used for cooking, Apart from that Garlic is a immunity boosting super star, it act as the best medicine for flu, common cold and other illness.

One garlic contain 5Mg of calcium, 12 Mg of potassium and >100 sulphuric compounds, which is very helpful to fight against various types of viruses. Intaking of Raw garlic is most beneficial for health. Garlic act as the natural medicine to control B.P, cholesterol and kill parasites in your body.  

#4.BROCCOLI

It is a super vegetable contain numerous vitamins and minerals, Broccoli are rich in Vitamin A, C, E, many other  Anti-oxidants and fiber, it is a very healthy vegetable you can add in your daily meals.

Vitamin C are highly take place in broccoli which help to boost your immunity level, 100g of broccoli = 89 Mg of vitamin C, which is more than lot of citrus fruits, it also rich in beta carotene. A perfect vegetable to strengthen overall immunity system.

Cooking way of Broccoli: Cook broccoli as little as possible or Intake as raw and out of all cooking method streaming of broccoli is best to preserve its nutrients, Broccoli is a best vegetable for building up your immunity system.

#5.GREEN TEA

Green Tea contain flavonoids, a powerful Anti oxidants, green tea are also rich in Epigallocatechin Gallate( EGCG ) is a most powerful antioxidant helps to enhance immune function, EGCG is used to treat various diseases.

In black tea, the EGCG are not take place because during the fermentation process this EGCG get destroyed, on other hand green tea is streamed not fermented so EGCG is preserved properly, Green tea has such a medicinal properties, a good source of Amino acids, L- THEANIN in green tea helps to protect germ fighting compound in T-cells. 

#6. GINGER

As we all know about ginger, it is also a spice used for cooking, it also contain various medicinal benefits, ginger is natural home made medicine for common cold and throat pain, it decrease inflammation so it help to cure sore throat, joint pains, flu and cold.

According to recent research in Australia, ginger help the immune system to perform optimally by boosting it when it is under-active and supressing it when it is over active, the research also found that ginger help to fight drug resistance material.

#7. SPINACH

spinach also rich in vitamin C, and contain various anti oxidants and beta carotene which increase the infection fighting ability in your immunity system, it also contain calcium, iron, magnesium, potassium, vitamin A, folate and many other Anti-oxidants which is a very essential micro nutrients for immunity system

Cooking way of spinach: similar to broccoli, it also cooked as little as possible so it retain its nutrients, light cooking of spinach is very beneficial for heathy you can fully observe the nutritional benefits of spinach, spinach is also helps to maintain B.P level.  

#8. RED BELL PEPPERS

Red bell peppers contain twice as much as vitamin C as compared to citrus fruits, so adding of Red bell pepper just thrice a week in your meal is more enough to boost up your immunity system, it also contain Vitamin B6 and high source of vitamin C helps to maintain your skin healthy.

red bell peppers contain beta carotene which helps to keep your eyes and skin healthy.

#9. APPLE

Apple is a key fruit to strengthen your immunity level, Apple must be take place in your routein food habits, Apple is a high energy containing fruit, it contain vitamin A, Vitamin E,       vitamin B1, vitamin B2 and vitamin C all these vitamins are very essential for proper functioning of immune system

Apple contain Pectin – a type of fiber which act as pre-biotic, helps to feed good bacteria in your body.

# 10. ZINC CONTAIN FOODS

Zinc is very important source to boost your immunity system, your immunity system wants to be more strong so that you can able to escape from any type of virus infections, lets see the foods which have high level of zinc content help to strengthen your immunity level

Pomegranate

Cashew

Dates

Raisins  (dry grapes)

garlic

Sunflower seed

Spinach

Red rice

Soya

Almond

Dry fig fruit

Pumpkin seed

country chicken eggs

chickpeas

crabs

mushrooms

Daily intake any one of these zinc containing food regularly to boost your immune system and pregnant women’s must intake zinc containing foods regularly to maintain her health and also the baby’s health. zinc containing foods are very essential to increase immunity level in your body.

                                         FOOD CHART

 

EAT HEALTHY AND BUILD YOUR IMMUNITY POWER💪 

                 

                            ----------------THANK YOU------------------

  

  

      

• Tweet
• Share
• Share
• Share
• Share

About Admin mc3

This is dummy text. It is not meant to be read. Accordingly, it is difficult to figure out when to end it. But then, this is dummy text. It is not meant to be read. Period.

Related Post