Our body has an immune system that fights all types of harmful foreign microbes which accidentally enter inside our body in day to day life.
An Important disclaimer!
But before starting, just take an Important disclaimer that,
NO Supplement – NO Diet Plan – NO Medicine
has been found yet which guarantees a cure or protection against the newly discovered SARS-Cov-2, which is now popularly known as Coronavirus. But it also doesn’t mean that taking nutritional foods and supplements will not give many benefits to your body.
The only way to protect ourselves from this Covid-19 virus is by following Social Distancing and Healthy Hygiene.
So now you can know some naturally occurring fruits and vegetables which help to strengthen our body’s immune system, making it effective against the harmful pathogens.
9 Immune Boosting Foods For Your Better Health
- Sour or Citric fruits like Lemons, Oranges, and Grapefruits
- Green Tea
- Poultry foods such as Chicken, Mutton, Egg
1. All types of sour tasting foods like Lemons, Oranges & Grapefruits
Fruits such as lemons, oranges, or grapefruits contain Vitamin C in them which strengthens your immunity to fight against harmful viruses and bacteria.
It increases white blood cells(WBC’s) in your body which are one of the main components of the immune system.
Note that our body doesn’t produce Vitamin C on its own. So it’s essential for us to take this nutrient from outside sources. Almost all sour fruits are a rich source of Vitamin C.
Names of some are –
For a healthy person, the minimum daily dosage of Vitamin C required is –
- 70 mg for adults
- 90 mg for women
All the Vitamin C source foods are easily available and its daily minimum requirement can be fulfilled easily by eating such foods only. But in case you have to take this Vitamin through Multivitamin tablets, then make sure you didn’t take more than 200 mg per day.
Ginger is another fruit that many people take after getting sick and you might have seen this.
You may be using it in your desserts to add an extra layer of taste in it.
But also know that it also helps in reducing chronic pains apart from its usefulness in sore throat, inflammatory illness, and nausea.
Garlic is used in many foods that we generally cook. It helps to boost our immune system as it has a high concentration of a sulfur-containing compound called allicin.
In early civilizations also people were knowing garlic as food that fight infections and cure diseases.
4. Green Tea
Green tea, which might be one of your favorite refreshment drink helps in building a stronger immune system.
Green tea is fueled with powerful antioxidants such as flavonoids and epigallocatechin(EGCG).
It also has the amino acid L-theanine which helps to produce the germ-fighting compounds inside your T-cells.
Broccoli is a powerhouse of many essential nutrients such as antioxidants and Vitamins such as A, E, and C, as well as fibers.
And now as we already know the importance of Vitamin C in building our immune system, this gives you a perfect reason to include this vegetable once a week in your diet plan.
Also a small piece of advice that all vegetables hold their nutrients better when they are just steamed than being cooked.
6. Chicken, Mutton, and Eggs
Poultry foods are a rich source of proteins, a muscle-building nutrient, and that everyone already knows.
But they also have a high concentration of Vitamin B-6, an important nutrient that helps in many chemical reactions occurring inside our body.
Besides, you will get other nutrients such as gelatin and chondroitin that helps our body to maintain a healthy gut and an active immune system.
Papaya is another high Vitamin C holder fruit with oranges and limes. And with having enough Vitamin C in a single medium food, it also contains other nutrients like potassium, magnesium, and folate which are important for your overall health.
Papaya is also famous for having a digestive enzyme in it named papain which helps in reducing inflammation in your body.
Kiwi fruit-ball also loads a lot of vitamins and minerals such as potassium, folate, and Vitamin K which are helpful in building a strong immune system and keeping overall good health.
Almonds are a rich source of Vitamin E, a powerful antioxidant that slows down the aging of your body cells and improves the immunity of your body.
You need 15 mg of Vitamin E daily to complete the recommended dosage for your body. This equals approx half-cup or 36 wholesome almonds in numbers.
And YES it contains Fat, but there is no need for worrying as it has what we call “healthy fats” inside it.
So above were the 9 most important foods that can act as an immunity booster for your body and which you should take in your diet.
But eating is a habit, and habit is not developed in a single day. Eating every above food in a single day will not give many benefits to you.
So, make a plan and proper routine so that you take these foods daily in your busy schedule to get the most out of it.