A strong immune system helps to keep a person healthy. As coronavirus (COVID-19) has impacted communities around the world, many people have wondered whether there are steps they can take to stay healthy. By taking preventive measures such as handwashing, social distancing, and good hygiene which can lead you to reduce the risk of viruses. As there is evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases.
The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease. So we need to take care of it properly so we can save ourselves from certain diseases. We need to intake such foods which can boost and improve our immune system.
As, poor nutrition results in increased infections, slow healing from injury and infections, and increases susceptibility to symptoms and complications from immune system dysfunction. You can come easily in contact with viruses that can harm your body and make you ill.
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Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress. There are few foods which can improve your immune system by adding them in your daily life.
10 Foods Boost Your Immune System
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Citrus Fruits
As all 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. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Some popular citrus fruits are — grapes, lemons, oranges, or limes.
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Ginger
It is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce sore throat and inflammatory illnesses. Ginger may help with nausea as well. Antioxidant compounds in the ginger root have potent anti-inflammatory and immune-boosting properties. Normal metabolic processes in the body, infections, and toxins all contribute to the production of free radicals resulting in oxidative stress.
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Garlic
It is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. The garlic for ages for its immune-boosting properties. Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions.
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Broccoli
Broccoli is a nutrient-packed powerhouse to support your immune system. One cup of broccoli provides as much vitamin C as an orange. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form. Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body.
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Spinach
It is rich in vitamin C and also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune system. The nutrients in spinach boost immune function and provide the body with the necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.
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Turmeric
It is 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. It consists of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster and an antiviral.
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Green Tea
They are packed with flavonoids, a type of antioxidant. Where green tea excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant. Antioxidants in tea called polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease.
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Kiwi
They are naturally full of a ton 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. Free radicals are unstable molecules that the body produces during metabolism and other processes.
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Red Bell Pepper
If you think citrus fruits have the most vitamin C of any fruit or vegetable, then red bell peppers contain almost 3 times as much vitamin C as in orange. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
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Yogurt
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. It helps to meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin). Adequate levels of vitamin D and other nutrients are necessary for robust immune function.