10 FOODS TO IMPROVE IMMUNITY
FOODS TO IMPROVE IMMUNITY
This is a time of year when every one of us is trying to save our family members especially young children from cold and flu. Beside good hygiene practices, good diet plays a very important role in strengthening our immune system. A healthy immune system depends upon a balanced mix of Vitamins and Minerals over time, plus normal sleep patterns and a good routine of physical exercise. With some exceptions, it’s best to get vitamins and minerals from our food rather than in a pill form. Here are some food items which if taken as a part of a balanced diet helps to boost our immune system and keeping illness away.
CITRUS FRUITS
Citrus fruits like Oranges, Lemon, Lime, keenu, and Grapefruit are a rich source of Vitamin-C. Vitamin C contributes to increasing the production of white blood cells. These are the key cells in fighting infections. Because our body doesn’t produce or store vitamin-C, daily intake is essential for good health.
GREEN LEAFY VEGETABLES
Green leafy vegetables are a treasure trove of nutrients as they are low in fat, high in dietary fiber and rich in folic acid, vitamin C, potassium and magnesium as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene green leafy vegetables like spinach, fenugreek, bathua, amaranth, kale, etc are not only useful in reducing the risk of cancer, heart diseases but helps to improve metabolism, eye health, boosts bone strength and brain functioning.
TURMERIC
A key ingredient in many curries, this bright yellow, bitter spice, is arguably the most powerful herb on the planet at fighting and potentially reversing disease. It has so many healing properties that currently there have been more than 6000 peer-reviewed articles published proving the benefits of turmeric and one of its renowned healing compounds curcumin. It has powerful anti-inflammatory effects and is a very strong antioxidant. It neutralizes free radicals on its own, then stimulates the body’s own antioxidant enzymes. Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease. It is useful in almost all health issues like asthma, cancer, cataracts, hypertension, indigestion, insomnia, diabetes onset, kidney and thyroid issues, muscle weakness, nausea, risk of infection and as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
NUTS
Nuts like Almonds, Brazil nuts, Cashews, Hazelnuts, Walnuts, etc are packed with protein, fiber and essential fats and antioxidants are known as polyphenols. Nuts are a healthy option for good health. A serving of haThese grains contain beta-glucan, a soluble fiber which helps to maintain colon health by directly acting as fuel for the growth of “friendly” bacteria. A healthy intake of fiber has also been associated with a reduced risk of colon cancer. Their antimicrobial and antioxidant properties help to boosts immunity, speeds wound healing and may help antibiotics work better. They are a rich source of protein, iron calcium, vitamin, and minerals which helps to prevent heart diseases, improve bone health, aid in weight management, prevent constipation and promote regularity for a healthy digestive tract.
GARLIC
Garlic is found in almost every cuisine around the world not only because of its taste but also of its immune boosting properties. It contains a heavy concentration of sulfur-containing compound allicin, which fights infection and bacteria. According to the National Center For Complementary and Integrative Health, garlic may also help in lowering blood pressure and slowing down hardening of the arteries.
YOGURT
OATS AND BARLEY
very one of the best immunity booster which is enjoyed by all age groups. It is a good source of calcium, phosphorus, vitamin B2, iodine, vitamin B12, vitamin B5, zinc, potassium, and protein. Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs which help the immune system work well and improve digestion.
GREEN TEA
Both green and black teas are packed with flavonoids, a type of antioxidant. But green tea really excels is in its levels of Epigallocatechin Gallate(EGCG), powerful plant antioxidant which gives green tea it’s immune boosting and medicinal properties. Black tea lost this while fermentation process. Bioactive compounds in green tea help to boost overall health, lower risk of type 2 diabetes, infections, heart diseases may aid in weight management and improve brain functioning they can have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative diseases.
GINGER
It’s a favorite home remedy of all Indian household for cough and cold. Ginger Contains Gingerol, a Substance with Powerful Medicinal Properties including antioxidant effects, antimicrobial, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. It helps to boost immune function and combat cellular damage. Ginger is good for overall health, It helps in fighting infections, indigestion, prevent various types of nausea, decreases chronic pain and may possess anti-cancer, cholesterol-lowering properties.