Food for strong immunity system as protection against viruses will play a very important role in anyone’s Health life.
In todays world of so many diseases, food for string immunity system becomes very essential.
People are what they eat. If we want to stay healthy, we have to eat healthy food. Immune system provides you the defense mechanism to fight against several pathogenic microorganisms. It consists of several cells that are so much powerful that they can kill infecting disease. It produces antibodies like antigen to kill the harmful pathogen.
If you are planning to stay away from common cold and flu, then make sure to add these food items in your meals.
Also Read – Home Workout During Lockdown.
The list of Food For Strong Immunity System is given below :
♣ Sunflower seeds
The seeds of sunflower includes the following nutrients i.e. phosphorous, magnesium & vitamin B-6. They are also a rich source of Vitamin ‘E’ & a powerful antioxidant.
Other sources of vitamin E includes green leafy vegetables like spinach, broccoli. Vitamin E plays a major role in the regulation of immune system.
Our list includes spinach not just because it contains only vitamin C. However, it also contains several number of antioxidants and beta carotene, which increases the infection fighting capacity of our immune system.
Very similar to broccoli, it is also healthiest when cooked less so that it can retain its nutrients. However, cooking it less enables other nutrients to come out through oxalic acid & so enhances it’s vitamin A.
Also Read – How To Buildup Your Mindset | The Leaders Guide
Broccoli is a superpower containing a lot of vitamins and minerals. It generally consist of vitamin A, C and E in addition to many other antioxidant and fibers.
Broccoli is one of the healthiest vegetables you can consume for building strong immunity system. The best way to keep all its powers alive is to cook it very less, or better to cook not at all.
There is hardly any dish in the world that doesn’t contain garlic in it. It adds some zing to our food so its must to have it in our healthy meals. It’s a plant which belongs to the onion family. It is highly nutritious but has very low calorie rate.
Although being rich in vitamin C, vitamin B6 and manganese, it also contains small amount of other nutrients as well. It improves blood pressure for the people with known hypertension (high bold pressure).
Avoid to buy yogurt that have sugar at the top in the ingredients list also, make sure to buy the one which has less ingredients. Try to avoid flavoured yogurt and the ones that contains a lot of sugar.
If you want to make it a little sweeter than add some honey or fruits by your own. Make sure to list out vitamin D in the ingredients list. Vitamin D is important in food for strong immunity system to boost natural body defense.
Also Read – Quarantine Activities During Lockdown
Ginger is another common ingredient people turn to after becoming ill. It decreases inflammation, which try to get rid of side throat and other inflammatory illnesses. Ginger also helps in decreasing nausea. Although it’s used for many sweet desserts, it contains some heat in the form of gingerol, a relative of capsaicin.
Also ginger can help in reducing the risk of diabetes, can setup an upset stomach and Many more. It can lower the risk of cancer in humans too. Also it may help in preventing heart diseases.
People know turmeric as a key ingredient in many curries. But this yellowish spice has also used as a medicine, antiseptic for the treatment of osteoarthritis and rheumatoid arthritis both.
Also it helps in lowering cholesterol which reduces the risk of health diseases and stroke. People consume turmeric not only in curries but also in milk as well as tea. It’s a natural sanitizer too.
Papaya is fully packed with vitamin C. Doctors have said that you can find 224 percent of the total daily recommended amount of vitamin C in a single Papaya itself. It also has anti_inflammatory effects because it consists of some digestive enzymes called papain.
Also the risk of asthma is lower in people who consume high amount of some nutrients line beta-carotene that is found in Papaya. Papaya overall is a good food for strong immunity system.
Also Read – Best South Indian Food : Top 3 Delicious Food
Similar to papaya kiwi is also filled with a number of nutrients like vitamin k, vitamin C, potassium. The other remaining nutrients of kiwi helps your body to work properly.
The antioxidants with all above nutrients of kiwi help in maintaining healthy heart and a good blood pressure. It also helps in preventing kidney stone.
♣ Citrus fruits
Mostly people search for vitamin C when they have a cold. That’s because it’s one of the important ingredient to build your immunity. It is felt that vitamin C helps in the production of white blood cells.
White blood cells are the main source to Fight diseases.
The list of popular citrus fruits include the following :
And as our body can’t store vitamin C we need to consume it daily for a continued healthy body. All citrus fruits are highly rich in vitamin C and with a list of such type it’s easy to add a squeeze of such vitamin in our meals.
Also Read – Benefits of drinking water on an empty stomach
Vitamin E matches step with step with vitamin C when it comes to preventing and fighting with flu and cold.However, nutrition E is key to a healthy system. It’s a fat-soluble nutrition, that means it needs the presence of fat to be absorbed properly.
Nuts, similar to almonds, are filled with the nutrition and even have healthy fats. A half-cup serving, that is regarding forty six whole, shelled almonds, provides nearly 100% of the suggested daily quantity of vitamin E.
When you are sick, chicken soup is something that can give you a new life. It reduces the symptoms of a cold and also helps you protect from getting ill. It contains vitamin B-6 found in Poultry, like chicken and turkey. About 40 to 50 percent of recommended amount of B-6 can be found in only 3 ounces of a light turkey or chicken meat.
Many of the chemical reaction in our body happens through vitamin B-6. It also plays a significant role in building up of healthy and new red blood cells. Boiled chicken is more effective then anything as it contains gelatin, chondroitin and other several nutrients for building up immunity.
Many people don’t know that some type of shellfish contains zinc. It is something that doesn’t comes to the find we talk about food for strong immunity system.Our body needs zinc so that it can function properly but people generally give it more attention as compared to other minerals and vitamins.
Also Read – Tips To Keep Eyes Safe While Using Phone
The various varieties of shellfish that contains high amount of zinc are listed below :
The recommended amount of zinc in men is 11 mg and for women it’s 8 mg. Make sure to strictly follow this recommendation because high amount of zinc can destroy your immunity system too.
♣ Green Tea
Both the teas i.e. green and black consist of flavonoids, which is a type of antioxidant. Green tea emits epigallocatechin gallate (EGCG) which is another powerful antioxidant. EGCG has been considered to enhance immune system.
But the fermentation through which the black tea goes through results in the destruction of a lot of EGCG. Whereas on the other hand green tea is not fermented but steamed so the EGCG is preserved. It’s also one of the best source of amino acid.
♣ Red bell pepper
People think that citrus fruits are the only source that contains vitamin C in right amount while composting to any other fruit or vegetable. You will be shocked by hearing this but yes red bell pepper contains twice add much Vitamin C as citrus fruits.
Also they contain good amount of beta-carotene. Vitamin C also help in maintaining a good healthy skin in addition to building a strong immunity system. Beta-carotene is the thing which helps you to keep your skin and eyes healthy.
Food For Strong Immunity System Required For Kids Below 10 years
Kids are more prone to diseases especially in monsoon season when a lot of germs originates. Therefore thought of catching germs is always a concern. But some kinds of food can help your kids to boost up their immunity and fight against diseases.
As we know turmeric is one the best natural antiseptic and also contains antioxidants. So it is a good decision if we give our kids turmeric rich food. It can also be added in their milk or the curry or vegetables meal too. Also adding some saffron (kesar) to the milk will help in enhancing its healing properties.
♠ Vitamin C rich food
Again citrus fruits are a rich source of vitamin C. Kids should eat these type of foods to build up their immune system and for a proper digestive system too. The sources of vitamin C are guavas, mustard spinach, kiwis, broccoli, sprouts, lemons, papaya, strawberries and oranges.
♠ Dry fruits and nuts and seeds
Children may not like fruits and vegetables but they may like crunchy, crispy dry fruits like almonds, cashews and walnuts. You can also mix them to make some interesting contrast for them. Peanuts and pistachios are the most favourite of all kids.
Also Read – Food Network Star Dies:Carl Ruiz
Kids can be made to eat mushrooms by using them in curries, soups. The famous mushroom dishes are garlic mushrooms, shahi mushroom, sauteed mushrooms with garlic and many more. Mushrooms contains very low calories having no fast or cholesterol with low amount of sodium. These specifications make it very healthy.
♠ Milk products
Milkshakes, smoothies and flavoured yogurt is something which all kids will definitely love to gulp. You can add dry fruits in the flavoured milk or can serve your kids with banana shake. Try these food for strong immunity in your kids to keep them protected, safe in these days of so many diseases.
Variety Is The Key To Immunity: The more variety of Food for strong immunity system you keep in your meals the more will be better.
All nutrients are equally important so keep in mind that you don’t consume one nutrient more leaving others behind. They should be served as per the recommended size. Earthing right is the thing to start with to protect yourself and your family.
A rich balanced diet is important so that our body gets all the nutrients in right amount. Also it has several benefits like controlling your body weight, fighting the diseases,providing you more energy, better sleep and more brain power.
Also you should add some exercise in your daily routine to stay more fit and healthy. Food for strong immunity system is good but adding exercise with it will make it much better. As physical activity help to get rid of germs by the passage of lungs and airways.
Daily Exercise creates a change in antibodies and white blood cells. And we all know that white blood cells are the ones that fights all diseases. So eat healthy, do exercise and stay fit, stay healthy.