Over the past year, we all have been hearing that one must boost their immunity levels to stay safe from coronavirus infection. So how can you boost your immunity levels? Can immunity be increased by following a specific diet? Here is a detailed guide on the consumption of which foods boost your immunity power.
What Is Immunity?
Immunity is the ability of the body to fight against germs and infections. There are so many germs around you every time, few of them come directly in contact with you while others attack you owing to poor personal hygiene. If your immune system is healthy enough, it releases antibodies as soon as it detects a foreign substance or an antigen, thereby protecting you against infections.
In the wake of the novel coronavirus also, it is being recommended that if a person’s immunity is strong, he/she is less likely to be affected by the virus. But how can you boost your immunity levels?
Foods That Strengthen Your Immune System
Consume the following foods to boost your immunity power.
1. Citrus Fruits
Citrus fruits like oranges, limes, lemons, grapefruit, clementines are a rich source of Vitamin C. But how is Vitamin C linked to the immune system?
Vitamin C induces increased production of White Blood Cells that strengthen the defense activity of the immune system. This is the reason that people usually consume citrus fruits while suffering from the common cold. Vitamin C is not naturally produced in the body, and hence you have to consume vitamin-C rich foods regularly.
Ginger has excellent anti-inflammatory properties and antioxidant properties. It helps relieve sore throat, nausea and other inflammatory diseases. Owing to health benefits, it is a common ingredient in the kitchen.
Ginger and garlic always go together as a paste in most of the dishes. Garlic not only enhances the taste and aroma of the food but also helps boost the immune system. Garlic contains allicin that reduces the risk of the common cold and other infections. Consuming garlic reduces stress levels and fatigue, which in turn helps the immune system.
Turmeric is one of the regular spices in the kitchen. Its yellow color is attributed to the curcumin compound present in it. Curcumin compound increases the immune response of the body such that antibodies are released as soon as an antigen is detected in the body. Thus turmeric is a good immunity booster.
5. Red Bell Peppers
If Vitamin C is so essential to boosting the immune system, red bell peppers render increased immunity levels to your body. These bell peppers contain thrice as much Vitamin C as orange while also being a rich source of beta carotene.
If you wish to intake a dose of Vitamin A, C and E, just include broccoli in your diet. This vegetable provides a good source of vitamins, minerals, fiber and antioxidants.
Spinach is packed with many essential nutrients and antioxidants, including Vitamin C, Vitamin E and flavonoids that strengthen the immune system. Do not overcook spinach because it loses essential nutrients in the process.
8. Sunflower Seeds
Sunflower seeds are a rich source of Vitamin E, an antioxidant that removes free radicals and fights off against infections. Vitamin E is indeed helpful in regulating the immune system. These seeds also contain minerals like Magnesium, Zinc and selenium, where Zinc helps the body develop and maintain immune cells. Add sunflower seeds to your salad or sprinkle over the roasted veggies. Sunflower seeds are a healthy snacking option.
9. Flax Seeds
Iron in the body helps the transport of oxygen to various cells and organs. It ensures a proper supply of oxygen to the immune system, increasing your immunity levels and strengthening the defense against infections. Flax seeds are a rich source of iron, and hence they, in turn, boost your immunity power. The Omega 3 fatty acids in the flax seeds react with the li,gnans and help WBCs and the immune system fend off diseases. Thus flax seeds must be mandatory in your diet, especially for the children to help them develop a strong immune system.
You would have heard that almonds are good for the brain, also they are good for your immune system. Almonds are a good source of the antioxidant Vitamin E, manganese, magnesium and fiber. If you are addicted to those acidic chips and sugary candies for your snacks, try replacing them with almonds for healthy living.
Yogurt is packed with calcium and supplies Vitamin D, which helps in the regulation of the immune system. Plain yogurts work well for the body, while the ones with artificial sweeteners and flavors are not so beneficial.
12. Green Tea
Green tea is packed with flavonoids and is a perfectly healthy substitute for tea or coffee. It contains an antioxidant named epigallocatechin gallate (EGCG) which enhances the function of the immune system.
Along with the consumption of the above foods, it is equally essential to maintain good personal hygiene. Hygiene keeps germs away from you and potentially keeps you away from diseases and infections. In the current pandemic times, you must try to boost your immune system as much as possible to stay safe and also ensure safety by wearing personal protective equipment. These types of equipment act as a barrier between your body and microbes. Visit https://www.ppezones.com to purchase good-quality face masks, isolation gowns and bouffant caps.