Food That Boost Immunity

Food That Boost Immunity

By Neha Suryawanshi  on: 26 May 2017
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Foods That Boost Immunity:

1. Citrus fruits

Most people turn to vitamin c after they've caught a cold. That%u2019s because it helps build up your immune system. Vitamin c is thought to increase the production of white blood cells. 

2. Red bell peppers

Red bell peppers contain twice as much vitamin c as citrus. They%u2019re also a rich source of beta carotene. Besides boosting your immune system, vitamin c may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins a, c, and e, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible %u2014 or better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the national center for complementary and integrative health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic%u2019s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.

6. Spinach

Spinach made our list not just because it's rich in vitamin c. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it%u2019s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin a and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for yogurts that have" live and active cultures" printed on the label, like greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits instead.

Yogurt can also be a great source of vitamin d, so try to select brands fortified with vitamin d. Vitamin d helps regulate the immune system and is thought to boost our body%u2019s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin e tends to take a backseat to vitamin c. However, vitamin e is key to a healthy immune system. It%u2019s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin e.

9. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or egcg, another powerful antioxidant. Egcg has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the egcg. Green tea, on the other hand, is steamed and not fermented, so the egcg is preserved.

Green tea is also a good source of the amino acid l-theanine. L-theanine may aid in the production of germ-fighting compounds in your t-cells.

11. Papaya

Papaya is another fruit loaded with vitamin c. You can find 224 percent of the daily recommended amount of vitamin c in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, b vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin k, and vitamin c. Vitamin c boosts white blood cells to fight infection, while kiwi%u2019s other nutrients keep the rest of your body functioning properly.

13. Poultry

When you%u2019re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin b-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of b-6.

Vitamin b-6 is an important player in many of the chemical reactions that happen in the body. It%u2019s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin b-6. They%u2019re also incredibly high in vitamin e, with 82 percent of the daily recommended amount in just a quarter-cup serving.

15. Shellfish

Shellfish isn%u2019t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn%u2019t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.


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Neha  Suryawanshi

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Nutritionist in East Mumbai, India 

Dietician Neha Suryawanshi is a nutritionist based in Sion, East Mumbai, India. Nutritionist Neha Suryawanshi is a weight loss diets expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Neha Suryawanshi provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised She believe in health care that is based on a personal commitment to meet patient needs with compassion and care. I have done M.Sc. in Dietetics and Food Service Management. P.G.Diploma in Clinical Nutrition and Dietetics ,Post Graduate Diploma in Computer Application, B.Sc. in Clinical Nutrition and Dietetics.Dietitian's Neha Suryawanshi's nutrition expertise is in Weight Management, Diabetes Management, PCOS Management, Heart Disease Management, Thyroid Management and Sport nutrition and other clinical disorders. I have worked at Snap Fitness Goregaon as a Corporate Nutritionist where I provided diet and nutrition couseling to Clients and prepared, monitored diet plans on weekly basis and with VLCC Health Care Pvt.Ltd.Currently working as an Online Diet Consultant with Lybrate, Practo, icliniq, happydna and other health websites and writing health blogs as well.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; %u2019%u2019 Dietitian Neha's Suryawanshi Clinic " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in Mumbai . Looking for top online weight loss diet in Sio, East Mumbai, or a Dietician in Sion, East Mumbai ? Interested in excellent weight loss service online or in Sion, East Mumbai ? Then contact famous weight loss diet consultant Diet Specialist Neha Suryawanshi .You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in Mumbai .Nutritionist Neha's Suryawanshi major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Diet Consultant Neha's Suryawanshi diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Lets make life better by bringing in a total lifestyle change!!%u200BEmail & phone consultation is also provided. If you're looking to consult best dietitian in Sion, East Mumbai, then do register on this eClinic.
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