The coronavirus disease is especially dangerous for those with a compromised immune system. So one way to fight the virus borne disease is to try and build a healthy and strong immune system. Along with exercising regularly, avoiding smoking and alcohol and getting enough sleep you need to eat good and healthy foods for a strong immune system. So, let us learn about the top 10 foods for a strong immune system easily available in your household so that you can incorporate them into your diet.
10 Food To Boost Immune System
Here is the list of 10 food to boost immune system which can be easily found in most parts of the world. If you are an immunocompromised person, then you are ought to include one of the following foods as part of your daily diet.
Turmeric is available in the form of fine yellow powder in most households. It is used in food to make food look aesthetically more pleasing. It is one of the food which boost immune system very effectively. It helps prevent a lot of deadly diseases like cancer and also provides a ton of other health benefits. That is why it is considered one of the best foods for a strong immune system. Along with preventing depression, relieving pain, and improving memory it also helps boost our immune system. Using it during flu season can help save you from becoming a flu patient. Mixing turmeric with milk can help reduce the bitter flavor of raw turmeric which is way more helpful than the powdered turmeric.
2) Citrus Fruits
Citrus fruits are rich in vitamin C. Vitamin C plays an important role in increasing the production of white blood cells. White blood cells are the ones that fight with infections keeping our body safe from them. So consuming citrus fruits helps boost the immune system through the production of white blood cells making it one of the best foods for a strong immune system.
Spinach is also a food that contains a lot of Vitamin C. So if you do not like the sour taste of citrus fruits, spinach is a good alternative source to get your Vitamin C. Aside from Vitamin C spinach also contains a lot of beta carotenes and antioxidants. For best results try to eat spinach without cooking or as little cooking as possible because cooking deteriorates the quality of nutrients present in the spinach. However light cooking is pretty acceptable as it enhances the nutrients by allowing them to be released in the form of oxalic acid.
4) Dark Chocolate
The bitter taste of dark chocolate comes with a ton of health benefits. One of those benefits is a stronger immune system. Dark chocolate contains theobromine, an antioxidant that protects our body from free radicals. Also, the phenolic compounds present in dark chocolate also help in strengthening the immune system. Dark chocolate is the one to go with instead of milk chocolate as the sugar added in milk chocolate destroys the phenolic compounds. So replace your milk chocolates with its dark counterparts to get a healthier immune system.
Ginger has been used as a sore throat remedy for ages and it works pretty well. It is also pretty effective in reducing nausea and also pain. Fresh ginger contains a chemical compound called gingerol that gives ginger it’s slight heat. Ginger also helps in reducing inflammation and also reduces cholesterol. With all these health benefits, ginger should definitely be added to our diet.
6) Green Tea
Tea leaves contain a very powerful antioxidant called epigallocatechin gallate or EGCE. During the fermentation process that ultimately results in black tea, a lot of EGCE gets destroyed. In green tea, however, the EGCE mostly stays intact. Therefore green tea is a very beneficial food for a strong immunity system. Green tea also contains amino acids that help produce compounds in the T-cells that help in germ-fighting. So, add a cup of green tea in your daily routine for a stronger immunity system.
7) Sweet Potatoes
Sweet potatoes contain a lot of health benefits along with being a portion of delicious comfort food. It contains Vitamin A and beta carotenes. Sweet potatoes are good for the good health of eyes, teeth, and heart. They also contain a ton of fiber that improves our memory power and lifts up our mood. And of course, the beta carotenes and Vitamin A help provide immunity from a ton of diseases in our body making it a delicious food that is also one of the food immune system boosters.
Almonds contain a lot of healthy fat and along with fat, it contains a very important fat-soluble vitamin, Vitamin E. About half a cup of almonds can easily fulfill a person’s daily requirement of Vitamin E. Almond also contains a lot of other healthy nutrients like protein and iron that makes it a portion of food for the good immune system.
The strong smell of garlic may or may not repel Vampires, but it definitely repels diseases. Garlic contains a lot of sulfur-containing compounds that give it it’s signature smell along with immunity-boosting properties making it one of the best foods to eat for the strong immune system. It helps lowering blood pressure along with adding a strong flavor that many people like in their food.
Yogurt contains Vitamin D which is very important to be included in your diet to improve immunity. It is produced from milk due to the activity of microorganisms that converts the lactose sugar in milk into lactic acid. That is why yogurt is also rich in active culture that helps the immune system fight diseases by stimulating it. This is what makes yogurt one of the foods for a strong immune system.
These are just 10 food that boost immune system. There are a ton of other foods that boost immune system that can be incorporated into the diet for a stronger immune system. Apart from food, exercises, and yoga are two effective tools that can be used to gain a strong immune system.
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