With the increasingly fast-paced life, we are constantly on the run searching for options for how to increase immunity through various medicines, diets, exercises, and so on. Eating a bunch of “superfoods” won’t keep you healthy. But eating the right food not only helps you stay lean but boosts your immune system too. What is an immunity system though? The immunity system is the defence mechanism of our body. When a foreign body or germs enter our body, it activates its immune system to kill those foreign bodies or germs. White blood cells (WBC) play an important role in the immune system. Let’s take a look at some of the immunity booster foods.
Nutritional Food And Drink To Boost Immunity
1. Papaya
One small papaya contains a 100% trusted source of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
2. Kiwi
Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
3. Green Tea
This antioxidant-rich drink has been enjoyed in Asian countries since ancient times. The polyphenols in green tea regulate T-cells which play an important role in immunity. Polyphenols also protect you from cancer, and neurodegenerative and cardiovascular disorders.
4. Citrus Fruit
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Most citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
5. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fibre and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research and studies have shown that steaming or microwaving are the best ways to keep more nutrients in the food.
6. Beetroot carrot and ginger juice
This spicy juice of root vegetables not only helps your immune system fight off bacteria and viruses, but it helps reduce inflammation as well. Red beets are rich in bioactive compounds such as betanin, vitamins (A, B and C) and minerals (potassium, iron, manganese etc.). Beetroot juice can play an important role in protecting your cardiovascular and renal systems. Carrots are rich in the antioxidant beta carotene, vitamins A, C and E and minerals (iron, zinc and copper). This superfood boosts the production of white blood cells which are crucial to fighting infections.
7. Green smoothie
Green leafy vegetables, especially dark green ones, are rich in vitamins, minerals and antioxidants. They not only help fight off infections but also help regenerate the cells of the immune system. 2 cups of spinach a day can meet your daily requirement of vitamin A, vitamin K and folate. Spinach is also rich in vitamin C and betacyanin which boosts the immune function of the body. Kale is also rich in vitamins A, C, K, E and folate. Cucumber has manganese, copper, potassium and vitamins which keep your immune system healthy, while celery has antimicrobial functions that help fight infections. You can tweak your green smoothie as per your choice by adding two spoons of probiotic yoghurt, or a juicy fruit to the blender.
8. Ginger & Apple Cider Vinegar Soother
Apple cider vinegar has a high content of acetic acid and is also rich in vitamin C, antioxidants and potassium. It improves immunity and helps clear the congestion of the respiratory tract. Ginger on the other hand has several sesquiterpenes, which have antiviral properties and are particularly effective against cold viruses.
9. Kadha
Long before the advent of conventional Western medicines, kadha was often the first thing given to soothe a sore throat or fight off nasal congestion due to a cough and cold attack. The best thing about this concoction is that it can be consumed by everyone, be it kids, adults or the elderly. To make your kadha at home, mix 5 leaves of tulsi or holy basil, 1 tsp cinnamon powder, a pinch of black pepper powder, 1 tsp dry ginger, and a few munakka raisins to 2 cups of water and simmer the concoction on a lower flame, strain and add jaggery or lemon juice as per taste.
10. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
11. Dry fruits and nuts
The powerful antioxidant is a key to a healthy immune system. Vitamin E-containing nuts like almonds, walnuts, and cashews are great antioxidants to keep you fit. Eat a handful of almonds to stay healthy. They are also high in proteins and fats which keeps the energy levels high for a longer time.
Conclusion
So, there you have it—your immune system's dream team of yummy eats and sips! From the vibrant squad of fruits and veggies loaded with vitamins to the antioxidant warriors found in teas, and the snack-time champions like nuts, you've got all the ammo to boost your body's defence game. It's like giving your immune system a daily pep talk filled with, "You've got this!" So, grab that green tea, munch on those berries, and keep your health party going strong. Because, let's face it, nothing says 'immunity rockstar' like a plate full of goodness and a cuppa love! Cheers to your health!
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