Naturally Boost your Immune System with these Healthy Super Foods.
By: Anushka Bhargava, Featured Guest Writer
Our immune system is highly compound. While on one side, it poses immense strength to fight various diseases, on the other side, it can be weakened by infections and diseases if not properly taken care of. To keep the immune system strong, it is essential to eat right and stay hydrated. However, some of superfoods can boost your immune system tremendously.
In this article, we have listed 8 Super Foods to Boost Your Immune System.
1. Super Food: Citrus Fruits
Undeniably, citrus fruits are a great super food! Citrus fruits like oranges, grapefruits, pomelos, lemons etc. contain essential vitamins and minerals like Vitamin C, Vitamin A, Fiber, Folate and potassium that provide the right amount of nutrients to boost your immune system. Not only this, Citrus Fruits carry rich amounts of antioxidants as well as anti-inflammatory properties.
Vitamin C helps to increase the number of white blood cells, therefore, increases the ability of the system to fight various diseases. This is why citrus fruits are recommended to be consumed during a cold or cough.
2. Super Food: Broccoli
This wonderful green super food vegetable is packed with Vitamin C, Vitamin A, Vitamin E, Fiber, Proteins, antioxidants, beta-carotene and zinc. Broccoli can be easily incorporated in your daily diet to provide a boost of nutrients. Furthermore, this vegetable is extremely versatile to cook with and delicious.
A study by Zhejiang University Science B in 2009 has advised that broccoli must be steamed or cooked only for short durations to retain its nutritional value.
3. Super Food: Ginger
Ginger is indeed a super food and can do wonders for your immune system. Because of ginger’s antioxidant, antibacterial and antiviral properties, a moderate amount of ginger helps in fighting illnesses, cancer-causing cells and inflammations. Ginger has a striking flavor and hence, cannot be eaten raw. Most of the time, ginger is shredded added into teas, juices, soups and stews.
4. Super Food: Raw Honey
Raw honey is enriched with phytonutrients and antibacterial properties that help in fighting illness and infections in the body. Honey poses as a natural energy booster as well as a sore throat-cold remedy which commonly occurs in winters. Moreover, for fitness conscious people, you can use honey as an excellent alternative to sugar.
5. Super Food: Spinach
We cannot forget to add this amazing veggie in this list. Spinach is packed with antioxidants, beta-carotene, Vitamin C, K and A. All these nutrients improve the body’s capability to fight diseases and infections. Eating spinach regularly improves eyesight and helps in maintaining a healthy weight because of its low-calorie content.
6. Super Food: Garlic
Garlic is definitely a superfood that boosts your immune system because the antibacterial as well as antiviral properties resist infections to enter the body and destroy germs and toxins. It is perfectly safe to include garlic in your dishes daily. Moreover, it enhances the food with its pungent taste and aroma.
7. Super Food: Apple Cider Vinegar
Apple Cider Vinegar contains a rich amount of antioxidants, antimicrobial properties and Vitamin C which helps in fighting illness and destroying infections. This fermented drink is often taken during cold and coughs because its antibacterial properties relieve congestion in the chest. 1-2 tsp of apple cider vinegar can be consumed every day whether stirred with your favorite drink or seasoned on your salads!
8. Super Food: Indian Gooseberries
Indian gooseberries (also called Amla) are believed to have ancient health benefits including strengthening the immune system. Amla is rich in micronutrients like vitamin A, vitamin C, vitamin K, fiber, Iron and Calcium. Amla fights and assists in treating illnesses like cold, cough and digestive ailments. Because the taste of Amla can be sour-bitter, it is not usually consumed raw. However, an interesting fact is that Amla can be consumed in delicious forms such as a jam, juice or a pickle.
We must always keep in mind that maintaining the strength of the immune system is very important to lead a balanced life. These superfoods can be safely added in your regular diet along with paying attention to the quantity of the consumption. All nutrients must be consumed in good quantities, while also keeping in mind some of the allergies they may cause on an individual level.
Anushka Bhargava is a passionate writer and a poet pursuing a degree in media and communications. She regularly contributes articles related to Soul Healing and Transitions Counseling on F and B Recipes.
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