Health Insight: 7 Basic food items to level up your immunity.

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To have a strong and healthy immune system should be the main goal of any human being of any age group. It is because a strong immune system is responsible to protect the human body from potentially hazardous viruses and bacteria. So it’s very crucial to strengthen the immune system for it to function at its very best.

The same can be achieved with some good exercise and feeding your body certain foods which may help keep your immune system strong. Given below is the list of 7 such food items.

1. Citrus Fruits.

Vitamin C is very important to build up your immune system. Citrus fruits are the main choice of people when it comes to vitamin C. vitamin C increases the production of white blood cells. These are key to fighting infections and most popular citrus fruits like oranges, lemon. The human body doesn’t produce or store it, so you need daily vitamin C for your health. Almost all citrus fruits are high in vitamin C, with such a variety to choose from its easy to add a squeeze of this vitamin to any meal

Red bell peppers contain more vitamin C than citrus fruits. They are also a rich source of Beta-carotene. Beta-carotene helps keep your eyes and skin healthy Beta carotene is a powerful antioxidant that helps reduce inflammation and boost immune functions by increasing disease fighting cells in the body. Excellent sources include sweet potatoes, carrots and green leafy vegetables.

2. Garlic

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

3. Broccoli

Broccoli is supercharged with vitamins and minerals and 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 impact is to cook it as little as possible or better yet not at all

4. Ginger

Ginger is another ingredient which people look for after turning 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 it. It also helps to decrease chronic pain, and it also possesses cholesterol-lowering properties.

5. Spinach

Spinach contains not only vitamin C it’s also packed with numerous antioxidants and beta-carotene which increases the infection-fighting ability of the immune system. Similar to broccoli, spinach is healthiest when it’s 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.

6. Yogurt

Yogurt containing life and active cultures like Greek yogurt may stimulate your immune system to help find diseases. Avoid getting yogurts that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and drizzle some honey.

Yogurt can also be a good source of vitamin D so try to select brands fortified with vitamin D. vitamin D helps regulate the immune system and is taught to boost your body’s natural defenses against diseases.

7. Almonds

Almonds are best known for fighting off and preventing polls. Vitamin E tends to take a backseat to vitamin C, however vitamin E is key to a healthy immune system. It’s a fat soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts such as almonds are packed with vitamins and also have healthy fats.

A half cup serving, which is about 46 whole shelled almonds, provides nearly 100% of the recommended daily amount of vitamin E.

If you follow and include the above-mentioned food items in your daily meals regularly, you can feel the freshness inside you. Regular consumption of these food items will make you stronger enough to fight off viruses and bacteria spreading severely these days.

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