Foods That Boost Your Immune System
As COVID-19 has affected communities across the globe, people questioned whether there is a reliable solution to stay healthy. Regular preventive measures like proper hand wash, no contact with sick people and proper hygiene can help a lot in minimizing the risk for bacteria, viruses and other pandemics. Still, the most important thing to influence immunity and susceptibleness to viral diseases is nutrition and a healthy lifestyle.
A healthy lifestyle includes stress management, cleaning your hands properly, staying active, and yes, eating healthy. Although no food or supplement can save you 100% from being a victim of any virus or bacterial infection like flue, cold or Coronavirus but still some foods act as immunity bolster.
In today’s video, we will share 7 best foods for boosting your immune system naturally.
1) Almonds and sunflower seeds
Vitamin C and E play a vital role in boosting our immunity. These fat-soluble vitamins enhance the activity of our immune cells to support our body’s ability to prevent the occurrence of viruses and bacteria. You can take 1 ounce or a quarter cup of sunflower seeds to fulfil the daily requirements of your body for vitamin E. Similarly you can choose 1 ounce or quarter cup almonds to increase your immunity against diseases. You can pair almonds and sunflower seeds with fruits, yogurt or other sweet dishes and beverages like smoothies.
2) Red bell peppers and citrus fruits
Vitamin C is believed the best nutrient found in citrus for serving the best to support the immune system. Although it can’t fend off illnesses, but it can enhance your resistance against bacterial or viral infection. It is recommended to consume 200 mg of vitamin C per day to prevent infections. This is the proportion mentioned in studies for body saturation, which means any more percentage of vitamin C will be eliminated. Almost 70 mg vitamin C is offered by one medium-sized orange, and similarly, a grapefruit offers 90 mg, bell pepper contains 150 mg. You can consume citrus fruits with nuts or in the form of smoothie and add red bell pepper slices on guacamole or scoop hummus.
3) Carrots and sweet potatoes
These vegetables are the best sources to get beta carotene which is the herald of vitamin A. It extensively aids in boosting our immunity by generating white blood cells that defend our body against viruses and bacteria. It also assists in forming mucous membranes that strain the respiratory tract, which works as a defensive barrier to sustain germs out from your body. One cup of raw carrots satisfies 100% need of vitamin A. At the same time, one baked sweet potato fulfils 150% need of vitamin A. You can also add seeds, nuts or other veggies with the baked potato. Or you can enjoy munching a raw carrot, or you can dip it with tahini or nut butter for better taste.
4) Sardines and brazil nuts
Sardines and brazil nuts both contain sufficient amount of mineral selenium that has been proven to improve the immunity. Selenium is a potent antioxidant, and it serves as a bodyguard to protect body cells from being harmed and attacked that can cause any harm to DNA. If you consume 6-8 brazil nuts regularly, it delivers 1000% of the daily value of this mineral. Similarly, 3-ounces of sardines provide 80% selenium proportion.
5) Turmeric
The vibrant color of turmeric is because of the curcumin compound in it which has strong anti-inflammatory qualities. It has been proved as antibody response enhancer and immune cell activity booster. Aggregating black pepper with turmeric increases the bioavailability of curcumin. You can sprinkle it a little bit on broth, soup, smoothie or cooked veggies.
6) Pumpkin seeds and baked beans
Zinc has tremendous benefits on the immune system. The formation of specific immune cells is confined when zinc consumption is low, and a sufficient amount of zinc in our body is essential for proper functioning and healthy development of our immune system. You can consume a quarter cup of pumpkin seeds with veggies to fulfil the recommended amount of zinc for your body.
7) Walnuts
Walnuts are believed the best food with anti-inflammatory attributes, and they consist of multiple nutrients that support our immune system like vitamin B6, E, folate and copper. In studies, people with the weak immune system are urged to consume walnuts as a snack or with fruits, tart cherries or cooked veggies.
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