7 Foods To Boost and Improve Your Immune System

Food to boost and improve your Immune System

Everyone wants to keep their immune system strong in coronavirus epidemic.however, there is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. If you’re looking for ways to prevent Symptoms of coronavirus like colds, the flu, and other infections, your first step should be a visit to your local grocery store or order it online and Plan your meals to include these 10 powerful immune system boosters.

1. Turmeric

Turmeric - Food to boost your immune system

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response and help them fight again many diseases. This is due to the qualities of curcumin, a compound in turmeric. curcumin has antioxidant and anti-inflammatory effects.

“Turmeric is typically taken orally; however, a significant amount is excreted in feces due to its fast metabolism and poor solubility.” There is no set recommended dosage of turmeric, so “until a concrete dosing recommendation is made, dietitians will continue to encourage people to incorporate turmeric into their home cooking routine to reap some of its potential health benefits. It pairs well with chicken and fish, is often added to lentil and rice dishes, and can add flavor to vinaigrettes, soups, or stews.”

2. Yogurt

Yogurt - Immunity booster

Yogurt is a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Kid-Friendly Serving Idea: Spoon some plain yogurt into a bowl with berries and drizzle honey over it for a potent immune system boosting snack. Add plain yogurt to a smoothie, use plain yogurt in place of sour cream, or make a yogurt parfait with fresh berries, granola and a sprinkling of nuts on top.

3. Garlic

Galrlic - Boost Immunity

Most of the clinical studies done on garlic's potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons. Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Kid-Friendly Serving Idea: Put lots of garlic into Noodle soup. Put some minced garlic into a salad made with cucumber, tomato, and feta cheese.

4. Chocolate

Chocolate - Immunity booster

Love eating Chocolate? I have a good news for you. Some studies indicate that cocoa and extracts of cocoa might positively affect various aspects of the immune system as well as act as a powerful antioxidant. As long as you keep the sugar and fat to a minimum, unsweetened cocoa and cocoa powder may play a role in immune system health.

Studies have shown that regular consumption of cocoa/extracts may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

Make It Kid-Friendly: Add cocoa powder and mashed banana to oatmeal while it's cooking. Try cocoa in savory dishes mixed with spices such as chili powder. Or, the classic: Have a mug of hot chocolate made with cocoa powder, milk, and a bit of sugar.

5. Citrus Fruits

Citrus fruits - Immune booster

Vitamin C helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Most people turn straight to vitamin C after they’ve caught a cold.

Popular citrus fruits include:

• grapefruit
• oranges
• clementines
• tangerines
• lemons
• limes

So, Have Citrus Food and Keep your Immune Strong..!!!

6. Nuts

Nuts- Immune booster

These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.

Studies have shown a link between eating nuts and health benefits such as a lower risk of chronic disease.

Kid-friendly snack idea: Slather some all-natural pure nut butter on whole wheat bread or celery or an apple for an antioxidant-rich snack.

7. Sunflower Seeds

Sunflower Seeds - Immune Booster

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
The sunflower became the mystic symbol of several early civilisations, notably the Incas who worshipped the sun. The North American Indians used the leaves as animal food, the petals were brewed into a distinctive yellow dye for their clothes and skin and the seeds were ground into food and crushed into oil.

Benefits Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E. They also contain trace minerals, zinc, manganese, copper, chromium and carotene as well as monounsaturated and polyunsaturated fatty acids - types of 'good' fat that may help to protect the arteries.

A good natural source of zinc, sunflower seeds are popular immune boosters. They may also help protect against heart disease while their vitamin B can help in the fight against stress.

Try them High in protein and low in carbohydrates, sunflower seeds make the ideal pick-me-up tasty snack.

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