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Top 15 Best foods to boost your overall Immune System

Immune system helps you fight infections and viruses. Keeping a healthy diet during the COVID-19 pandemic is essential. Although only social distancing and appropriate hygiene practices can limit the spread of the virus. However, supplementing your diet with these immune boosting foods would help you fight the common flu and cold and boost your immune system.

Make sure to include these foods to boost your immune system on your list for you next grocery shopping trip

  • Low- fat yogurt

    Probiotics, found in yogurt and other fermented products, may ease the harshness of colds. Yogurt ca be consumed at anytime of the day, as a snack and it even makes a delicious breakfast with yogurt fruit bowl or granola and yogurt.
  • Spinach

    Spinach is a superfood that also helps your body make new cells and repair DNA. In addition to that it is packed with fiber, antioxidants such as vitamin C, and more. Use it in salads or your favorite meals as a garnishing.
  • Citrus fruits

    Almost all citrus fruits are high in vitamin C. fruits such as strawberries, orange, pineapple, grapefruits and more. Vitamin C aids to increase the production of white blood cells, which are key to fighting infections.
  • Broccoli

    Broccoli is packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. Moreover steaming it is the best way to keep its nutrients intact and get the best out of them. Include this vegetable in your daily meals to boost your immune system.
  • Ginger

    This immune boosting food is packed with antioxidants that helps to ease colds and chills with its anti-bacterial and anti-viral properties. For instance, it can be consumed into your teas, green smoothies, meals to give it a zingy kick.
  • Turmeric

    This yellow spice has high anti-inflammatory properties. it contains a component called Curcumin, which is a immune booster that also gives the spice its yellow color. This spice is already used in many curries and is a primary spic in Indian cuisine.
  • Poultry and Lean Meat

    Lean meat foods are high in zinc that increases the production of white blood cells and T-cells which helps in fighting infections. Secondly they are also high in protein which is again an important nutrient for overall health. Other great sources of zinc are oysters, nuts, fortified cereal, and beans.
  • Almonds

    Nuts in general have healthy fats and essential vitamins. However Almonds in particular  are high in vitamin E, a powerful antioxidant . In addition, this immune boosting food also contains iron and protein that are essential to healthy immune system function.
  • Kale

    Kale is rich in so many nutrients including vitamin A, which is important for healthy skin and mucous membranes. It can be consumed in salads, sandwiches and healthy green smoothies.
  • Tuna

    Rich in omega-3 fatty acids, Tuna is also a good source of protein and zinc, and selenium, which are all essential for healthy immune system function. Make a tuna salad, or grill it for dinner meals. it is easy on the stomach to digest in comparison to red meats.
  • Avocado

    Avocado contains all the healthy fats that your body needs. It also provides vitamin E, vitamin C, iron, and zinc. Add avocado slices to a sandwich, make guacamole, or top a healthy salad with cubes of avocado.
  • Oysters

    Oysters are high in zinc, and as previously discussed, zinc is an important source for building immunity. In addition, also an excellent source of protein and iron and contain a modest amount of vitamin A.
  • Bell peppers

    Whether yellow, orange, red or green, bell peppers are paced with vitamin C, A and E. they make a tremendous addition to your meals weather raw or cooked. All the different colors look pleasing and aesthetic on a plate.

  • Garlic

    It contains heavy concentration of sulfur-containing compounds, such as allicin, which has great immune boosting properties. Makes the meals tastier and can be cooked in almost all meals.
  • Sunflower seeds

    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. Top it on your salads or just have it as a snack to boost your immune system.
sunflower seeds

Other ways to boost your immune system

  • Exercise regularly

    keeping yourself active in addition to a healthy diet works wonders to build your overall immunity. therefore, workout at home or at the gym at least 3 times a week. Here are 16 bodyweight exercises to do at home for a full body workout.
  • Get enough sleep

    having a poor sleep routine taken a toll on you not just physically but mentally as well. It leads to more stress, low energy during the day and lack of motivation. Therefore get your full 8 hours of sleep to build you immunity.
  • Stay hydrated

    Dehydration can cause to a lot of problems. Complications such as headaches and hampering your physical performance, focus, mood, digestion, and heart and kidney function. all these problems can make you more vulnerable to getting sick.
  • Minimize stress levels

    If your are stressed out constantly, it will lead to inflammation, as well as imbalances in immune cell function. So try and manage your stress levels by practices such as meditation, yoga, exercising, or seek help from professional counselors. Here is a helpful guide to practice yoga to reduce stress.

Our body is our life long companion. It should nourished and cherished wisely. We must do everything we can to build a healthier lifestyle for ourselves.

Start building the healthy life you deserve !

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