Our immune system is what protects us from infections caused by free radicals like bacteria, viruses, fungi, etc. Our immune system is made up of different cells, proteins, tissues and organs that produce antibodies to kill invading free radicals and keep us healthy. Especially with the Coronavirus around, it’s extremely important to make sure that we do everything we can to keep our immune system strong so that we can reduce the chances of contracting these infections.
Here are some great foods that can help you build your immunity levels.
Great Foods For Building Immunity
No.1 – Fruits
Fruits are something that everyone should include as a part of their diet. The vitamins and minerals that we get from fruits are something that we can rarely find in other food sources. Here are some fruits that you should include in your diet.
- Citrus fruits: Fruits like oranges, grapes, lemon etc are all rich in Vitamin C and help the body fight against all kinds of infections.
- Apple: Apples are also a source of Vitamin C but not as much when compared to your citrus fruits. Apples are a great source of natural sugar and fibre and it’s important to note that you eat apples with the skin to get in most of that fiber.
- Pears: Pears are rich in anti-inflammatory properties like fibre, potassium and Vitamin C. It’s a great source to improve your immunity.
No.2 – Vegetables
As much as some of you do not like vegetables, it’s important to understand that it is a vital part of our diet. Some important vegetables to include in your diet are
- Broccoli: Rich in antioxidants and vitamins like Vitamin C. Broccoli can be included in your diet in the form of a salad, soup or stir fried.
- Ginger: For a sore throat or a cough, a warm drink with ginger can do magic. It’s one of the best remedies as it contains many antioxidant and anti-inflammatory properties.
- Green Leafy Vegetables: It’s important to eat your greens. It’s loaded with all kinds of goods like Vitamin B, potassium, iron, fibre and more. It definitely plays a major role in building your immune system.
No.3 – Yogurt
Yogurt is a prebiotic food source and these are great for our body. They help our digestive system by increasing the good bacteria which thereby promotes overall health. It’s also a good source of Vitamin D, calcium and other nutrients that help in building a strong immune system.
No.4 – Herbs & Spices
Herbs and spices have other functions than just provide taste and flavor to our food. Some Indian herbs and spices can boost immunity and prepare the body to fight infections. Some spices that you must include in your diet are
- Turmeric: This contains curcumin which is a potent antiviral for our body. Turmeric is often used to cook food sources as well but in case you do not use turmeric you can mix a teaspoon of turmeric mixed with warm milk twice a day to build immunity that can fight viral infections.
- Basil: Basil supposedly increases the T cells in our body to help naturally fight diseases and illnesses. It’s been used for ages to treat symptoms of flu, cold, sore throat etc.
No.5 – Lean Meat
Lean meats are not only high in protein but they also contain a considerable amount of Zinc which can help the body ward off infections. Therefore, it’s important for everyone to include some lean meats in your diet as they can boost your immunity.
At the end of the day, if you make sure that you eat a balanced diet that contains all these food sources, your health levels will always be optimal. Infections are always bound to happen at some point or the other. However, having a good immune system can reduce the chances of contracting infections.
