General Health

10 Easy to Get Foods for Strong Immune System 

10 Easy to Get Foods for Strong Immune System

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Coronavirus (Covid-19) is becoming deadly day by day and has already taken so many lives worldwide. Till now, its only cure is to protect yourself and others from infection by the maintenance of proper hygiene. However, with all this measure, it is essential to take steps to boost your immunity. This deadly disease is more prone to people with a weak immune system.

In general, if you are the one with health conditions such as heart disease, cancer (or undergoing chemotherapy), asthma or chronic lung disease, diabetes, sickle cell anaemia, or an autoimmune disorder. And also has symptoms such as a runny nose accompanied by dry cough, fever, headaches, sore throat breathing issues, then it is essential to eat some foods that may help you boost your immune system.

Here are a list of easy to available Foods for Strong Immune System that helps your body to fight against infections/virus 

  1. Citrus Fruits

Citrus fruits are one of the best source of vitamin c, which help to boost the immune system. Vitamin C or ascorbic acid or ascorbate not only strengthen your immune system but is also suitable for your skin.

citrus fruits - food for strong immune system

The popular citrus fruits which you must add in your diet include:

  • Lemons
  • Oranges
  • Limes
  • Clementines
  • Grapefruit

It is important to note that raw fruits are more nutrient-rich than juicing them. As juicing leads to a nutrient loss, but a natural fruit is a mixture of too many nutrients, fiber, and antioxidants.

Other Health Benefits: 

  • Low in calories so you can add citrus fruits in your diet food.
  • Citrus fruits will boost your heart health.
  • You may reduce the risk of kidney health.
  • Citrus fruits help to fight against cancer.
  1. Garlic

Garlic has too many medicinal properties, and one of them is to fight against infections. It is also known to have anti-viral and anti-fungal properties. Overall, garlic is high in immune-boosting compounds, including vitamin B6, Selenium, and Fiber.

Garlic - food for immune system

If you eat raw garlic per day, chances are you will recover faster from common cold or Coronavirus like diseases. It also helps in lowering your blood pressure and slow down the hardening of the arteries. According to a study, people who had inoperable pancreatic, liver, or colorectal cancers were able to improve their immune functions when they took garlic extract continuously for six months.

However, that doesn’t mean eating garlic will cure you of Coronavirus. It will only make you stronger to deal with any disease so that you will be able to recover soon.

Other Health Benefits: 

  • It reduces hypertension or high blood pressure.
  • Garlic lowers the risk of heart disease.
  • Garlic prevents Alzheimer’s disease & dementia.
  • It increases the longevity of life.
  • It is known to be suitable for athletes.
  1. Ginger

Ginger is another ingredient that has high immune-boosting compounds. It decreases the inflammation and helps to reduce a sore throat or Nausea. According to research, ginger consists of cholesterol-lowering properties and decreases chronic pain within some time.

Ginger - Immune Boosting Food

We all know that ginger is not good in taste, and the direct intake of a ginger piece is sturdy. So, here are some delicious ideas to add more ginger to your menu:

  • Add ginger to your morning tea
  • Apply hot chocolate on a piece of ginger and enjoy your chocolaty ginger.
  • Add honey ginger to chicken wings.
  • Drink ginger water with honey in the morning. It also reduces your belly fat.

Other Health benefits: 

  • Treat many forms of Nausea, like morning sickness.
  • Reduce muscle pain and soreness.
  • It helps with osteoarthritis.
  • Suitable for diabetic and heart patients.
  • Treat chronic indigestion
  1. Mushrooms

We have seen children leaving nutrient-rich food like green veggies saying it non-delicious. Well, Mushroom proves it wrong that only non-delicious food is more nutrient-rich.

We have taken mushrooms in many ways, and nothing has lowered its nutrient value. You should make sauteed, grilled, or roasted mushrooms that are too good in taste. You can also add Mushrooms in the omelets, soups, salads, or lasagna. Moreover, stuffed mushrooms can never be a bad idea to have delicious food with nutrient-rich properties.

Mushrooms are rich in selenium, vitamin B like niacin and riboflavin, polysaccharides, and other sugar-like molecules that boost immune functions. So, overall, Mushroom is delicious food with high nutrient value.

Other Health Benefits:

  • It helps to keep you young.
  • Good for brain health.
  • Acts as a Memory Booster
  • It helps in strengthening bone
  • It gives you more energy
  1. Spinach 

Spinach is a superfood that has a high content of vitamin A, vitamin C, magnesium, fiber, and iron. Apart from boosting the immune system, nutrients in spinach help in cell division and DNA repair.

Not only this, but it has antioxidants and beta carotene, which increases the infection-fighting ability of your immune system.

If you eat raw or lightly cooked spinach, you will get the maximum benefit from it as lightly cooked spinach enhances its vitamin A quantity and also allow other nutrients to release from oxalic acid.

Other Health Benefits: 

  • It is suitable for bones.
  • Strengthen the muscles of your eyesight.
  • Prevent wrinkles, prenatal health problems, and cardiovascular diseases.
  • Act as an energy booster
  1. Almonds

Are you hungry right now? Have some almonds; it is the healthiest way to keep your hunger pang away. A study shows that approximately 46 whole almonds are almost 100% of the recommended daily amount of vitamin E.

After Vitamin C, Vitamin E is the key to a more reliable immune system. And that what we get through proper intake of nuts including almonds. Moreover, almonds also contain iron and protein that are essential to make your immune system fight against any infection.

If you mix almonds with other dry fruits, you will get the right mix of sugar with protein to keep your energy level high.

Other Health Benefits: 

  • Raw & roasted almonds serve as food beneficial for gut and mental health.
  • Keep heart healthy
  • Good for skin
  • Helps in weight loss
  1. Turmeric

It is essential to include more immunity-boosting spices in your food like mustard, coriander, turmeric, pepper, cloves, curry leaves, etc. Out of all these species, turmeric which is commonly known as “Haldi” has anti-inflammatory and antioxidant properties.

Turmeric is also known as immunity-boosting power. It’s naturally occurring antioxidant property is for maintaining strong immunity. It also helps in treating both osteoarthritis and rheumatoid arthritis.

Moreover, studies have also proved that high concentrations of curcumin, which gives turmeric its distinctive yellow color, can help decrease exercise-induced muscle damage.

Other Health Benefits: 

  • It helps in delaying or reversing Alzheimer’s disease
  • Used as an antidepressant.
  • Good for skin
  1. Kiwi

Kiwis has a ton of essential nutrients, including potassium, vitamin K, folate, and vitamin C. Vitamin C helps white blood cells to fight infection and reduces the development of cold or flu-like illness.

kiwifruit-Immune Boosting Foods

Moreover, research suggests that Kiwi has significant benefits for sleep. Researchers found that eating kiwi leads to improvement in sleep quantity & quality.

Other Health Benefits:

  • The presence of fiber in Kiwi helps indigestion.
  • It helps to treat people with asthma
  • Manage blood pressure and reduces blood clotting
  • It gives protection against vision loss
  1. Papaya 

Papayas have an enzyme called papain that has anti-inflammatory effects. With this, papaya also has an abundant amount of potassium, vitamin B, and folate due to which papaya is known to be an excellent immunity booster.

Moreover, Papayas have too many digestive enzymes that help in supporting your digestive fire. A glass of papaya juice recommended as a home remedy for constipation or other digestion related problems.

Other Health Benefits:

  • Consumption of raw papaya helps maintain blood sugar levels and cholesterol.
  • Suitable for skin & hair
  • Use as a natural skin cleanser due to an active enzyme present in it, which removes impurities.
  • It keeps a check on arthritis.
  • It is commonly used in the treatment of dengue to boost up the count of platelets.
  1. Low-fat Yogurt

Last but not least, Yogurt is also known to boost the immune system as it is rich in probiotics, including Lactobacillus casei, Lactobacillus acidophilus, and Bifidus.

According to nutrition guidelines, low-fat Yogurt provides 250 calories, 11 grams of protein, and almost 400 mg of calcium per 8-ounce serving. These strains in yogurt help to reduce both the length and severity of colds.

Other Health Benefits: 

  • Yogurt has low lactose content, so if you are a person with lactose intolerance will find it tolerable than milk.
  • It protects against osteoporosis.
  • It is suitable for your digestive health.

Bottom Line

In this period of the Coronavirus outbreak, these were some of the immunity boosting foods which you will get readily available in the market. It is essential to maximize the health of your immune system.