Imagine your favourite food items that are not only delicious but also help to keep you free from illness. Most of these food items are present in your fridge itself. These superfoods can help your body to resist illness like the flu, cold etc. A strong and healthy immune system helps in warding all of the diseases effectively.
Here I have curated a list of all the food items that you should consume in your daily wellness routine in order to improve your immunity.
1. Nuts and seeds
We should start our day by eating at least 6-7 nuts. It helps in improving metabolism. Nuts and seeds are rich in zinc, iron, selenium and B complex vitamins vital for boosting immunity. Zinc is linked to the production of white blood cells, which are the most important part of our immune system.
2. Citrus fruits
Citrus fruits are rich in Vitamin C. Vitamin C is required by the body to produce collagen, which gives the added benefit of firmer skin. Citrus fruits are the key to fight infections. Citrus fruits are rich in bioflavonoids, quercetin and naringin. Citrus fruits have a decent amount of dietary fibre that keeps us fuller for a longer time.
List of citrus fruits includes : grapefruit, oranges, limes, Yuzu, sweet lemon etc.
3. Turmeric
Turmeric helps the body to naturally cleanse the respiratory tract and inhibits viral replication. Turmeric stimulates the immune system and enhances antibody responses. It has anti-inflammatory and antioxidant properties. Adding this superfood in milk or food everyday completes the intake of nutrients such as calcium, fibre, zinc and beta-carotene.
4. Amla
Amla has many health benefits that includes boosting immunity, helping in weight loss, relieving symptoms of cold and cough. Amla has chromium that can help in reducing bad cholesterol. Amla has various antioxidants that help in boosting our immune system. It provides you with Vitamin C, flavonoids and polyphenols. Consume amla as a fruit or in the form of vegetable or fruit juices.
5. Blueberries
Blueberries flavonoids: a type of antioxidant that can help to reduce damage to the cells and boost the immune system. Blueberries also have a number of vitamins including vitamin A, vitamin C, potassium, dietary fibre and manganese. They are so tasty and convenient that many people consider this as their favourite fruit.
6.Ginger
Ginger is the root of all the medicines. It helps to mitigate digestive problems along with fighting against infections. Ginger’s immune boosting properties seem to come from high concentration of sulphur containing compounds. Ginger has been said to combat chills and fever. Ginger also helps in improving inflammatory illness.
7. Broccoli
Broccoli is a nutritional vegetable loaded fully with vitamins, minerals, antioxidants and fibres. This powerhouse vegetable helps in boosting immunity and prevents weight loss. It is one of the potent detoxifiers and also helps in treating diabetes. Broccoli is a cruciferous vegetable that contains a wealth of nutrients and antioxidants.
8. Honey
Honey’s antioxidant and antibacterial properties help to improve the digestive system and immune system as well. It is a powerhouse of antioxidants which are essential for the removal of the free radicals from the body. It promotes wound healing. Drinking a glass of warm water with lemon and honey before eating breakfast helps in cleansing toxins from the body.
9. Garlic
Garlic contains a substance called Allicin which has immune boosting powers. Garlic has cardiovascular benefits. Garlic’s potent taste makes it best to use this bulb sparingly in food. Garlic is high in Vitamin C and minerals that supports a healthy immune system. Garlic is used as a herb as well as a spice.
10. Green Tea
Drinking 2-3 cups of green tea daily can give you amazing health and beauty benefits. Green tea contains catechins that can boost your metabolic rate. Antioxidants present in it can support a healthy immune system. Green tea promotes a healthier cardiovascular system.
