Foods That Boost Your Immunity

Citrus fruits are one of the easiest available sources of vitamin C, which in turn is the go-to medicine for common colds and other infections. They improve your immunity by facilitating the production of white blood cells that help your body fight infections. A daily intake of vitamin C is necessary, as your body does not store it in the blood beyond a few hours. Oranges, tangerines, lemons etc. are natural sources of vitamin C. Their wide variety and abundance makes it easy to incorporate them in your diet.

Red Bell Peppers

While citrus fruits are one of the easiest available sources of vitamin C, red bell peppers contain almost twice as much vitamin C per ounce as citrus fruits. They also contain beta-carotene, which is a major source of vitamin A. Vitamin A is important in the formation of protective layers of the skin and mucous membranes, that protect the body from many infections. It also keeps the eyes healthy. They are easily available in a grocery store and you can easily incorporate them in your diet.

Garlic is found in almost every cuisine in the world. It not only adds zing to your food but also helps you fight infections. It contains sulfur-containing compounds like 'Allicin' that have anti-microbial properties, which help to boost immunity. Researches have shown that garlic also helps in lowering blood pressure and slowing down the hardening of arteries. A daily intake of garlic in your diet may even reduce your chances of getting rectal and intestinal cancers.

Ginger

Ginger is one of the most popular ingredients in natural medicine to improve immunity. It is also one of the most popular ingredients in Indian households. Consequently, Ginger Tea is a favourite beverage in almost every part of the country. Ginger helps reduce inflammation such as in a sore throat. It is also a strong antioxidant that boosts metabolism. In addition, it has anti-microbial properties that kill bacteria and studies have shown that ginger helps decrease chronic pain and may even help lower cholesterol.

Spinach is a rich source of vitamin C, numerous antioxidants, and beta-carotene that makes it a crucial immunity booster, which needs to be a part of your diet. Benefits of spinach include lowering the risk of asthma, reducing blood pressure, improving blood glucose control, and more. It is the healthiest when it is cooked lightly, which enhances its vitamin A and other nutritional content. Besides green spinach, red spinach is also a great source of iron, which is a major component of haemoglobin in red blood cells.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, cabbage, etc. are pure gold when it comes to boosting your immunity. They are rich in choline, a vital micronutrient, and antioxidant that help in keeping the digestive tract healthy. They are also rich in carotenoids (beta-carotene, zeaxanthin, and lutein), vitamin C, E, and K, folate, and fibre. They have immune-boosting and anti-cancer properties and many studies have shown positive results on their consumption in prostrate, lung, breast, and colorectal cancer.

You need not travel too far to buy immunity boosting foods, as all these foods are easily available at any grocery. You can easily include them in your diet to boost your immunity.