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| Healthy Food – Foods that Improve Immune System |
Healthy Food – Foods that Improve Immune System
Citrus Fruits
Vitamin C builds up our immune system. Most people turn to
them after having caught cold. Vitamin C can increase production of white blood
cells which are key to fighting
infections.
All citrus fruits contain vitamin C in high quantity. Famous
citrus fruits are grapefruit, oranges, tangerines, lemons, limes.
Our body does not produce or store Vitamin C, so we need to
take it daily for continuous health.
Red Ball Peppers
Red Ball peppers contain twice as much vitamin C as citrus
fruits. Vitamin C boosts immune system and may help in maintaining healthy
skin.
Red Ball Peppers are also a rich source of beta carotene
which helps to keep our eyes and skin healthy.
Broccoli
Broccoli is one of the healthiest vegetables. It is
supercharged with vitamins like A, C, E, minerals, antioxidants and fiber. To keep its power
intact, cook it as little as possible or do not cook at all.
Garlic
Garlic has its value in fighting infections. It adds taste
to food. Garlic may help lower blood pressure and slow down hardening of
arteries.
Garlic has its immune boosting properties because of heavy
concentration of sulfur containing compounds such as allicin.
Ginger
Ginger may help decrease inflammation, reduce sore throat
and other inflammatory illnesses. It may help decrease nausea.
Ginger contains gingerol which is bioactive compound
responsible for its powerful anti-inflammatory and antioxidant properties.
Spinach
Spinach is rich in vitamin C. It is loaded with many
antioxidants and beta carotene which increase infection-fighting ability of our
immune systems.
To retain its nutrients, cook spinach as little as possible.
Yogurt
Yogurt is great source of Vitamin D. Vitamin D helps
regulate immune system and is thought to boost our body’s natural defences
against diseases.
Get plain yogurt rather than flavoured one as they might be
loaded with sugar. To sweeten yogurt add healthy fruits or some honey.
Almonds
Vitamin E are key to healthy immune system. They require
presence of fat to be absorbed properly. Nuts such as almonds are packed with
Vitamin E and have healthy fats.
Turmeric
Turmeric has been used for years as an anti-inflammatory in curing
both osteoarthritis and rheumatoid arthritis.
Research show that Turmeric contains high concentrations of
curcumin which can help decrease exercise induced muscle damage.
Green Tea
Green and Black Tea are packed with flavonoids which is a
type of antioxidant.
Green Tea has powerful antioxidant epigallocatechin gallate
or EGCG. EGCG can enhance immune function. Black Tea goes through fermentation
process which destroys lot of EGCG.
Green Tea is good source of amino acid L-theanine which may support
in production of germ fighting compounds in our T-cells (a type of white blood
cell that is important to immune system).
Papaya
Papaya fruit is loaded with vitamin C. Papaya has digestive
enzyme called papain that has anti-inflammatory effect. A single papaya
contains 224 per cent of daily recommended amount of vitamin C.
It contains decent amounts of potassium, B vitamins, folate
which are all beneficial for our overall health.
Kiwis
Kiwis are generally full of essential nutrients including
folate, potassium, vitamin K, and vitamin C.
Vitamin C enhances white blood cells to fight infection.
Other nutrients in kiwi keep rest of our body functioning properly.
Sunflower Seeds
Sunflower seeds are extremely high in vitamin E which is a
powerful antioxidant. Vitamin E is essential
in regulating and maintaining immune system function. Sunflower seeds
are packed with nutrients like phosphorous, magnesium and vitamin B-6.
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