Practicing a good food habit and including few foods to our daily diet can be highly beneficial and lead to increase our immunity level. Healthy eating is the key to good health.
In our conventional lifestyle, we forget to take care of our health. Busy with work and family, there is less time to think of ourselves. Though leading a healthy life doesn’t take much initiative or time. Certain changes in our food habit and everyday routine can help us maintain a much healthier life that we deserve. Here we will discuss few foods that we can include in our daily diet to increase body immunity and thus keep us healthy.
That is Immunity?
This could be a question to many. Theoretically, Immunity is the power of the human body to fight against infectious organisms and other invaders that is harmful to the body. The immune system is made up of a network of tissues, cells, and organs that work together to protect the body. The immune system in our body works together to fight against any disease-causing organism or substance and thus keeps us healthy. In other words, the stronger the immunity the healthier you are.
How can we boost our immune system?
There are ways of boosting our immune system through food, healthy lifestyle, and practicing healthy habits in the day to day life. Let us discuss the different ways to boost our immune system.
Grow Your Immunity Through food:
Eating healthy can be beneficial in many ways. Eating proper food with adequate nutrition and in proportionate quantity can lead to healthy skin, teeth, healthy body and strong immunity. Let’s see which foods can help us to fight against diseases.
11. Citrus Fruits
Citrus fruits include a whole lot of Vitamin C. it helps to increase white blood cell in our body which fights against infections. While suffering from cold and flu, we are prescribed to take Vitamin C supplements. Therefore, if we regularly include fruits that are rich in Vitamin C in our diet then we can grow immunity against diseases like a common cough and cold, common flu, etc.
Fruits rich in Vitamin C- Orange, Lemon, Lime, Tangerine and any sour fruit.
Ginger has anti-inflammatory property and packed with gingerol which can relieve chronic pain. Ginger decreases inflammation and could be a great relief for a sore throat and cough and cold.
Indian cuisine has great use of ginger in most of the dishes. You can also eat a slice of ginger which can help to relieve a sore throat.
According to National Center for Complementary and Integrative Health, garlic may help to lower blood pressure and slow down hardening of the arteries. Garlic has property of heavy concentration of Sulfur-containing compound, such as allicin.
Garlic is highly used as an ingredient in every cuisine all around the world. It adds taste to food along with its good qualities.
Broccoli is packed with vitamins and minerals. It is loaded with Vitamin A, C, and E along with antioxidants and fiber. It is one of the healthiest vegetables in the World. It’s better eaten as steamed or raw.
7. Red Bell Pepper
It is loaded with Vitamin C. Red bell pepper is rich in vitamin C more than citrus fruits. They are also rich in beta carotene. It enhances immune system as well as help to improve skin, and keep eyes healthy.
Yogurt is rich in Vitamin D, Magnesium, Potassium and other important nutrients, proteins, and antibiotics. It improves the digestive system, heart health, improves weight management etc. always look for sugarless yogurt, mainly sold under the label of Greek yogurt. Added sugar may add extra calories and may not be beneficial to health. Include this super food in your daily diet.
Spinach is rich in Vitamin A and E, zinc, protein, fiber, thiamin, calcium and iron. It is also rich in beta carotene, lutein and zeaxanthin. Spinach is a great source to increase blood cells and hence increase immunity. This superfood can be eaten raw or cooked.
Turmeric is included as a spice in Indian cuisine. It has an anti-inflammatory property which can treat arthritis. Its medicinal properties are known to humans for ages and were used as medicine in ancient days. Latest studies have proved that a high level of concentrated curcumin helps to repair muscles that are damaged due to rigorous exercise.
3. Green Tea
Green Tea is known as the most healthy and beneficial drink that we could ever imagine. It is packed with anti-oxidants that can add to the shield of immunity. It is also loaded with amino-acid and L-theanine which may produce germ-fighting compounds in T-cell in our body.
Few shellfish contains zinc which helps the immune cell to work as intended. Zinc gets lesser attention when compared to other vitamins and nutrients. Though it should be kept in mind that there is a certain amount that is advisable to intake for a human being on a daily basis. Intake of zinc in large quantities can cause ill health. Specifically, adult men can consume 11 milligrams and women can take 8 milligrams of zinc every day. Shellfish like crab, lobsters, mussels, and clams are rich in zinc.
These were the list of power backed foods that could make its place on the dinner table for us on a regular basis. Inclusion of such food will rapidly increase our immunity and thus we will fall less sick.
There are few habits and activities which we can adapt to gain good health and fight against germs.
1. Adequate sleep is a must have for good health. It is during sleep that our body takes rest and works from within to repair damaged cells. It is always advisable to get a good and adequate sleep of around 8 hours in every 24 hours.
Maintaining personal hygiene is an important aspect to keep healthy. Practices like frequently washing hands with soap and water, covering mouth while coughing or sneezing, washing fruits and vegetable before eating can aid in boosting immunity against germs and diseases.