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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.
10. Ginger
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.
9. Garlic
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.
8. Broccoli
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.
6. Yogurt
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.
5. Spinach
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.
4. Turmeric
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.
2. Shellfish
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.