Feeding your body certain food items may help to keep your immune system strong. If you are searching for ways to keep winter flu and cold at bay, then your first step should be to visit a grocery store. You must plan your meals to include these natural immune system boosters.
- Citrus fruits- It is observed that most of the people start taking Vitamin C after they got a cold. It helps in building up your immune system. Vitamin C increases the production of white blood cells. These are very important for fighting infections. Some of the popular citrus fruits that you must include in your diet include oranges, lemons, grapefruits, and tangerines. As our body does not produce or store Vitamin C, we need a daily dose of Vitamin C for good health. Almost all citrus fruits have vitamin C. With such a variety to select from, it is simple to add a dose of vitamin to any kind of meal.
- Red bell peppers- If you believe citrus fruits have the most vitamin C than any fruits and vegetables, you are mistaken. Red bell peppers consist of as much vitamin C as citrus fruits. They are also a rich source of beta carotene. Apart from boosting your immune system, Vitamin C also helps in maintaining healthy skin. Beta carotene keeps skin and eyes healthy.
- Broccoli- It is supercharged with minerals and vitamins. Packed with Vitamins A, C, and E along with other fibre and antioxidants, Broccoli is a healthy vegetable that you can include in your daily meal. It is better to cook it as little as possible, or better don’t cook at all.
- Garlic- It is used in almost every cuisine. It adds a little zing to the food and is a must-have for good health. Garlic is great for fighting infections. It helps in lowering the blood pressure and slows down the hardening of arteries.
- Ginger- It is another ingredient that most of the people have after getting sick. It helps in decreasing inflammation, which can help in treating a sore throat and other kinds of inflammatory illnesses. It is also good to have ginger for treating nausea. While it is used in several sweet desserts, ginger packs heat in the form of gingerol, a relative of capsaicin. It helps in decreasing chronic pain and possesses cholesterol-reducing properties.
- Yoghurt– Choose the yoghurts that have “Greek yoghurt” labelled on them. The ingredients in a Greek yoghurt stimulates your immune system to fight illnesses. Try to buy plain yoghurts instead of the ones that are flavoured or loaded with sugar. To sweeten the yoghurt, you can add a drizzle of honey and fresh fruits. Yoghurt is also a great source of vitamin D, so try to choose brands fortified with Vitamin D. Vitamin D helps in regulating the immune system and is best for boosting the body’s natural defence ability against diseases.
- Spinach- Spinach is not only rich in vitamin C, but also contains several antioxidants and beta carotene, which increases the infection-fighting ability of our immune system. Asa same as broccoli, spinach is the healthiest when you cook it as little as possible. However, light cooking of spinach enhances vitamin A present in it.
Variety is the most important thing required for proper nutrition. Eating just any one of these foods would not help you to boost your immune system. Have everything in equal proportion so that you don’t get too much of anyone vitamin and others in a limited quantity.