14 Foods That Boost the immunity System

Boost the immunity System

Boost the immunity System: Your first line to choose a healthy lifestyle. Following to general good health rules is the best step you can take to keep your immune system functioning properly and naturally. All part of your body, including your immune system, function better when it’s protected from environmental assaults and protected by a healthy lifestyle like this one.

• Strong immune system health to keep a person healthy. The immune system consists of various organs, cells, tissues and proteins

1. Citrus fruit

• Most people turn straight to vitamin C after a cold. it helps boost your immunity system.Vitamin C is thought to increase the source of white blood cells, which are key to fight infection.Almost all fruits are high in vitamin C. it’s easy to add a squeeze of this vitamin to any meal is simple.

2. Red bell pepper

• For the ounce, red bell peppers contain about 3 times more vitamin C (127 mg ) than Florida oranges (45 mg). They are similarly a rich source of beta-carotene. In addition to boosting your immunity system, vitamin C can help you maintain healthy skin. Beta-carotene which your body converts to vitamin A, helps keep your eyes and skin strong.

3. Broccoli

• Broccoli is supercharged with vitamins and minerals. Broccoli Packed with nutrients A, C, and E, as well as fiber and various antioxidants, broccoli is probably one of the best vegetables to put on your plate. The key to preserving its potency is to cook it as little as possible – or better yet, not at all. Research Trusted Source has shown that steaming is the best way to retain more nutrients in food.

4. garlic

• Garlic is found in almost every food in the planet. It adds a little zing to food and is a must for your health. Early civilizations recognized its value in fighting infection. Garlic may also reduce hardening of the arteries and there is weak evidence that it helps lower blood pressure. Garlic’s immunity-boosting properties appear to come from its heavy concentration of sulfur-containing compounds such as allicin.

5. ginger

• Ginger is another ingredient that many people turn to after getting sick. Ginger can help reduce inflammation, which can help reduce sore throats and inflammatory illnesses. Ginger can also help with nausea. Although it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger can reduce chronic pain and may even have cholesterol-lowering properties Trusted Source.

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6. Spinach

• Spinach didn’t just make our list because it’s rich in vitamin C—it’s also packed with numerous antioxidants and beta-carotene, both of which can boost our immunity system’s ability to fight infections. Like broccoli, spinach is healthiest when it’s cooked as little as possible so it retains its nutrients. However, light cooking makes vitamin A easier to absorb and releases other nutrients from oxalic acid, an antinutrient. Check out some spinach recipes here.

7. curd

• Look for yogurts with the words “live and active culture” printed on the label, such as Greek yogurt These cultures can stimulate your immunity system to help fight disease. Try to get plain yogurt rather than the kind that are flavored and loaded with sugar. Yogurt can be a great source of vitamin D, so try to choose brands fortified with this vitamin. Vitamin D helps regulate the immunity system and is believed to enhance our body’s natural defenses against disease.

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8. cashew nuts

• Vitamin E takes second place to vitamin C when it comes to preventing and treating colds. This strong antioxidant is important for a healthy immunity system. It is a fat-soluble nutrient, and that means it needs the presence of fat to retain it properly. Nuts, like almonds, are packed with nutrients and contain healthy fats. Adults need about 15 milligrams of vitamin E per day from a reliable source. A half-cup serving of almonds, which is about 46 whole, shelled nuts, provides a reliable source of nearly 100 percent of the recommended daily amount.

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9. sunflower seeds

• Sunflower seeds are loaded with phosphorus, magnesium and nutrients including B-6 and E. Vitamin E is important for managing and maintaining the immunity system function. Food sources with high levels of vitamin E include avocados and dark salad greens. Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains about half of the trusted sources of selenium the average adult needs daily. Various studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

10. yellow

• turmeric as a key ingredient in many curries. This bright yellow, bitter spice has been used for years as an anti-inflammatory in the treatment of both osteoarthritis and rheumatoid arthritis. Research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help reduce exercise-induced muscle damage. Curcumin has shown promise as an immunity booster (based on animal study results) and an antiviral. More research is needed.

11. dark chocolate

• Dark chocolate contains an antioxidant called theobromine, which may help suppress the immune system by protecting the body’s cells from reactive oxygen species. Immune cells are molecules that the body produces when it begins to break down food or is exposed to toxins. Antioxidants can damage body cells and contribute to disease.

12. cashew nuts

• Vitamin E seems to take a backseat to vitamin C in preventing and combating colds. But these powerful antioxidants are key to a healthy immune system. It is a fat-soluble vitamin, which means it must be properly excreted in the presence of fat. Nuts, such as almonds, are rich in antioxidants and contain healthy fats.

13. papaya

• Papaya is another fruit rich in vitamin C. Papaya also contains a digestive enzyme called papain, which has anti-inflammatory effects. Papaya is rich in potassium, magnesium and folate, all of which are beneficial for overall health.

14. Kiwi

• Kiwi is naturally packed with many important nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C helps white blood cells that fight infection, while other qi nutrients keep the rest of your body working properly.