5 Immunity-Boosting Foods to Add in Your Diet

  • The immune system is responsible for the protection of human from diseases and other potentially damaging foreign figures. While functioning well, the system can identify and fight the threats of bacteria, viruses, and parasites.

    The key to a disease-free life lies in a perfectly balanced diet that keeps your immune system healthy for a long time. You defeat diseases by focusing on a balanced diet chart along with getting adequate sleep and managing stress level. You need to follow a nutritious diet plan that can strengthen the germ-fighting capacity of your body. Remember, low immunity may cause declined defence mechanism of your body and make you more susceptible to ailments. However, in spite of staying healthy and doing everything possible to ensure good health, do not forget to keep a track of hospital plans in south Africa, so that you do not have to worry about costs, in case you are sick. (Information source: https://getsavvi.co.za/get-care)

    1. Citrus Fruits

    Most of the people prefer consuming vitamin C, when they get cold and flu. The reason is that this nutrient has the ability to build up your immune system. Vitamin C is responsible to increase the production of white blood cells that fight against infections. Citrus fruits contain a high amount of vitamin C. With a number of options for vitamin C consumption, you can easily add the nutrient to any meal. The most popular citrus fruits are oranges, grapefruit, tangerines, lemons, limes and clementine.  

    However, you must remember that your body does not store this vitamin, which makes it crucial to consume it daily. The daily amount for men should be 90 mg, which is considered 75 mg for women.

    2. Yogurt

    Probiotics, which are known as good bacteria, may help the immune system work effectively. It also improves digestion in your body. Probiotics are found in yoghurt and sauerkraut. By eating yoghurt regularly, you can make sure that your immune system is healthy to function properly. This may give your immune system a boost and keep your body away from the ailments caused by harmful bacteria. 

    While buying yoghurt, look for the product that is labelled with the phrase ‘live and active cultures’, such as Greek yoghurt. These cultures have the capacity to stimulate the immune system and fight diseases. Better you select plain yoghurts instead of flavoured one that are loaded with sugar. Remember, yoghurt is also a good source of vitamin D, which controls the immune system.

    3. Ginger

    Ginger is considered as an anti-bacterial and anti-inflammatory natural substance that keeps a number of illnesses at bay and helps the body fight against seasonal infections. Many people turn to it when get sick. It is considered as the perfect immunity booster because of the presence of the active component Gingerol. This natural element minimises sore throat and inflammatory illnesses. In addition to this, ginger is a great remedy for improving metabolism and digestion.

    Being a root spice, it is packed with nutrients like vitamin B6 and minerals such as manganese and magnesium. To get the utmost amount of nutrients, you can add raw ginger to your drinks and foods.

    4. Almonds

    When it comes to reducing the chances and fighting against cold and flu, vitamin E tends to take a major role after vitamin C. This powerful antioxidant is the key to a strong immune system. By eating almonds regularly, you can stay away from viral infections like common cold and flu. Besides, naturally occurring chemicals are present in the skin of almonds, which help improve the response of the immune system to the infections.

    Apart from almonds and other types of nuts, your body can get vitamin E from the green leafy vegetables and seeds. As it is a fat-soluble vitamin, it requires the presence of fat in the body to get absorbed. The amount of 15 mg vitamin D per day is recommended for the adults. You need to get 46 whole, shelled almonds to consume the recommended amount of vitamin E in your body.

    5. Turmeric

    Turmeric is known as the key ingredient to several dishes. This bright yellow, bitter spice has long been used as an anti-inflammatory. The distinctive colour of the spice is provided by its major component curcumin. This component is helpful when it comes to minimising exercise-induced muscle damage. Curcumin is also known as an immune booster and an anti-viral. It fights against the viral replication and destroys inflammatory molecules, which reduce the chances of damages caused by viruses. The ingredient also helps reduce symptoms and provides relief. You can use turmeric while preparing several dishes like curries, pickled fish etc.

    Apart from this, green tea, sunflower seeds, spinach, garlic, broccoli, red bell peppers, chicken, these are also known as the immunity boosters. Remember, along with maintaining a proper diet, you need to pay attention to the serving sizes and the recommended daily consumptions. Besides, take care of your daily lifestyle habits like having exercises and getting sleep properly, in order to stay away from flu or other infections.