Top Ten Immunity Boosting food

Here we have our Top 10 Immunity Boosting Food

What is Immunity?

Our biological defence system which is responsible to fight against infection, disease, or any other unwanted biological invasion is called as Immunity. It also includes our tolerance level to avoid any allergies and autoimmune diseases. In simple words it's Resistance to a disease causing organism or any harmful substance.

Why we need to boost our immune system?

With the lifestyle we are currently following it's really sad that Malnutrition, Unhealthy diet, smoking, alcohol consumption, drug abuse, stress and diseases are just one step behind us and are ever ready to catch us and hold on for a long time.

With this type of lifestyle we are more likely to encounter illness, disability, cardiovascular diseases, overweight, hypertension problems and many more even death

It is very obvious that it's not possible all of a sudden to change this lifestyle, but we can always try for a healthier alternative and better ourselves in health, fitness and professional growth.

Having a strong Immune system provides with

• Improved cardiovascular health
• Lowers Blood Pressure
• Fights Respiratory infections 
• Influenza
• Covid- 19 virus
• Cold and flu
• Viral infections
• Allergies
• Reduces Stress

Top 10 Immunity boosters

1) Citrus Fruits  ( Vitamin C )

It's a very common sight to see people grabbing on to vitamin C supplements to boost immunity, and yes they are not wrong in doing that vitamin C is Rich in antioxidants, which fights with free radicals in the body and prevents or delays many cancer types.

 Being  water soluble vitamin c is easily excreted from the body and hence it has to be supplied regularly to the body from external food sources.

Vitamin C is known to increase the production of white blood cells which play a important role in fighting infection also deficiency of same will result in a higher susceptibility of weak immunity and risk of infections.

Some of the rich citrus fruits include

Lemons

Oranges

Grapefruit

Mandarins

Limes

Pomelos

Citron

Indian gooseberry

2) Broccoli

Broccoli is a very rich source of vitamins and minerals such as Vitamin K, Vitamin C and E. Again having a good quantity of Antioxidant it is very effective in prevention of breast, colon, bladder and prostate cancers.

Broccoli is packed with soluble fibres that helps to lower cholesterol and blood sugar in diabetic people. Also helps in cuts and wound healing as Vitamin K functions in blood clotting, also maintains electrolyte balance in the body.

3) Bell Peppers

These are a great source of Vitamin B6 and folates which prevents diseases like anemia. 

Rich in Vitamin A and C is useful in immunity building, improves eyesight. Bell peppers are also known to burn fat and aid in weight loss programs. Reduces inflammation with it's anti-inflammatory properties and promotes healthy skin.

4) Ginger

Ginger is the first thing people turn up to when it comes to cold and flu. Ginger is the magic herb with functions including Reduce inflammation, fight infection, boost digestion, nausea, relieve menstrual cramps, increase blood flow, reduce blood sugar levels, control high cholesterol, sore throat, stuffy nose and congestion, cold and flu, Alzheimer's disease, Heartburn, swelling and many more.

5) Turmeric

Turmeric being widely used in our food is an excellent immunity booster, it has been used since ages for it's anti-inflammatory properties in the cure of various skin conditions, joint pain and arthritis. 

Complaints like headache, bronchitis, respiratory infections, fibromyalgia, fever etc has been taken care by this curcumin.

6) fish oil (Omega-3)

Fish oils contain Omega-3 which is long chain fatty acid helping to boost Immunity. The DHA rich fish oil improves the activity of white blood cells. 

Also helps to cure eye irritation and eye health. Improves the heart health, regulates triglycerides, blood pressure, blood clots and inflammation ( inflammation is a natural response to infections and damage in your body).

Fights against autoimmune diseases.

For more on Omega 3 rich food sources check the link 

https://fitnawsome.blogspot.com/2020/04/protein-mix-chia-flax-pumpkin-sunflower.html?m=1

7) sunflower seeds

Sunflower seeds have a good amount of selenium which proves to be effective in fighting against certain cancer types. High in Vitamin E it is also effective in maintaining healthy skin, hair and nails. It is a good antioxidant and fights free radical reaction in the body.

Reduces cholesterol and blood sugar. For more on Sunflower seeds click on the link given below.

https://fitnawsome.blogspot.com/2020/04/protein-mix-chia-flax-pumpkin-sunflower.html?m=1

8) spinach

Spinach has made into our list not just because it has iron and vitamin C but because it is loaded with nutrients including carotenoids, Vitamin K, folic acid, calcium and other minerals.

It is antioxidant rich, boosts immune system, maintains healthy bones, regulates blood pressure, has anti- inflammatory properties, improves brain and nervous function and boosts digestive system.

Fights acne and wrinkles, it's a bone strengthener, high in alkalinity therefore balances blood pH, nourishes the eyes and helps in weight loss.

9) Almonds

Soaked almonds are one of the best snack/ food one can get, small fist of almonds are rich in Vitamin E and helps in boosting your immune system. It's a good source of protein and healthy fats.

Again improves blood sugar in type 2 diabetes and lowers cholesterol. Good in pregnancy.  High in protein and fibre and powerful source of magnesium. Rich in mono- unsaturated fats. 

6 grams of proteins and 14.2 grams of healthy fats per 24 whole almonds.

10) Garlic

Garlic is highly nutritious and can combact cold and fever, flu, kills and expels worms, kills cancer cells, sore throat and cold sores.

Highly beneficial in urinary tract infections, kidney infections and cures yeast infections.

It assists in arthritis, it is Antimicrobial, antibacterial, antiviral, anticancer and has Pain killer properties.

It has 7.4% of vitamin C, 5.5% of copper, 12.9% of vitamin B6, helps keep blood pressure under control, prevents blood vessels from becoming blocked, has anti-inflammatory properties, helps prevent heart attacks and atherosclerosis.

Apart from all these Immunity Boosting foods you can follow these simple measures and improve your immune system.

• Good sleep

• Drink lukewarm lemon water
• Have yogurt for breakfast
• Don't stress just relax a while
• No alcohol
• No nicotine

• Healthy diet
• Exercise regularly

Boost your Immunity with these habits and get fit with the food you eat, coz it's 80% diet and 20% exercise for a healthier you.