10 Foods That Boost Immune System:Papaya,Green Tea & More

As Corona Virus (COVID-19) pandemic has impacted our lives throughout the world, we take many preventive measures to reduce the effect of this pandemic but we are also aware of it that this disease will stay there for more years. Along with other preventive measures, it is now very necessary for us to strengthen our Immune System because a strong immune system means better prevention of bacteria and Viruses, and to do so, we must have to eat healthy foods.  

 

Healthy foods are nothing but a composition of protein, carbohydrates, fat, fibers, vitamins, and minerals. By adding those foods in our diet, which are rich in these nutrients, we can stay healthy and fit and can fight against any diseases. In addition to a good diet, exercise, proper sleep, and supplementation are essential to building good immunity at this time of the year.

10 Foods That Help You To Strengthen Your Immune System:-

1. PAPAYA:-  

                    

• Papaya is a fruit that has a rich amount of Vitamin-C. 

• You can find 157% of the daily recommended amount of vitamin-C in a single Papaya. 

• It originated in Central America and Southern Mexico but this fruit is now grown in many other parts of the world. 

• It contains an Enzyme called PAPAIN which breaks down tough proteins genes in muscle meat and can help in digestion also.  

• Papayas have a decent amount of potassium, vitamin B, Folate, all of which are beneficial for your immune system. 

• It also contains a decent amount of other Anti-oxidants and Vitamin-A. All of these Vitamins and Anti-oxidants makes it a great fruit for boosting your immunity.

2. GARLIC:-

        

• Garlic is one of the most widely used spice for adding extra flavor to the food. 

• For thousands of years, people all over the world have hailed Garlic as an Elixir of health. Its help treats common cold, Flu, and a variety of other illnesses. 

• Despite its notorious odor, this plant actually belongs to the Lily family. 

• Ancient writings show that Garlic was used as an aphrodisiac in India and as a currency in Egypt.

• One clove of Garlic contains 5 mg of Calcium, 12 mg of Potassium, and more than 100 Sulphuric compounds. 

• Powerful enough to wipe out bacteria and infection.

• In fact, Garlic was used to prevent Ganging in both World Wars. 

• Raw Garlic, not cooked or dried is the most beneficial for health. Since heat and odor inactivate Sulphur Enzymes which can diminish Garlic's antibiotic effects.

• It also helps to lower Blood Pressure and Cholesterol and also kills parasites in our body.

3. GREEN TEA:- 

  

• Both Green and Black Tea are packed with flavonoids which is a type of anti-oxidants. 

• Green Tea really exhales Epigallocatechin Gallate(EGCG) which is another powerful antioxidant. EGCG has been shown to enhance the immune system. 

• The fermentation process in Black Tea destroys a lot of EGCG contained in it. Green Tea, on the other hand, is steamed and not fermented, so the EGCG is preserved in it.

• It has been studied, to treat various diseases and may be one of the main reasons, Green Tea has such medicinal properties. 

• Green Tea is also a good source of an amino acid:- L-Theanine which may aid the production of germ-fighting compounds in your T-cells.

4. BROCCOLI:- 

      

• Broccoli is supercharged with vitamins and minerals. 

• It is packed with Vitamin- A, C & E, as well as many other antioxidants and fiber. 

• It is one of the healthiest vegetables you can put on your table. 

• The rich amount of Vitamin-C found in Broccolli which helps to boost your immune levels. 

• 100gms of Broccolli can contain up to 89mg of Vitamin-C which is more than a lot of Citrus fruits. 

• It is also rich in Bitacarotines and a host of other antioxidants which makes it a perfect vegetable for your overall immunity. 

• The key to keeping its power intact is to cook it as little as possible and better yet not at all. 

• Out of all the keeping methods, steaming is best if you want to preserve the nutrients present in Broccolli.

5. GINGER:-

       

• Ginger is another ingredient that many people have trusted since ages for treating various types of illnesses. 

• It may help decrease inflammation which can help reduce Sore-throat, Joint Pain, Flu, Common Cold, and many other inflammatory illnesses. 

• It may also help decrease Nausea and Vomiting. 

• While as use as many sweet desserts, it packs some heat in the form of GINGEROL which is a relative of Capsessin, this compound decreases Cronic Pain and possessive Cholesterol-lowering properties, which is according to recent animal research conducted in Australia. 

• It helps to immune system perform optimally by boosting it when it is underactive and suppressing it when it is overactive. 

• Research also suggests that Ginger can also help fight drug resisting bacteria also.

6. SPINACH:-

          

• Spinach is rich in Vitamin-C. 

• Its also packed with numerous antioxidants and beta-carotene which increases the infection-fighting ability of your immune system. 

• This vegetable can be incorporated quite easily in your diet and it is also cheap and easy to prepare. 

• It is rich in Calcium, Iron, Magnesium, Potassium, Vitamin-A, Folate, and many other antioxidants which are essential micro-nutrients for your immune system. 

• Similarly to Broccolli, Spinach is healthiest when it is cooked as little as possible, So that retains its nutrients. 

• However, light-cooking enhances its Vitamin-A and allow other nutrients to be released from Oxalic acid. 

• It is also the best source of Magnesium which is necessary for a healthy immune system and also to maintain your blood pressure levels. 

7. CITRUS FRUITS:-

             

         

• Citrus fruits are one of the best sources of Vitamin-C. 

• Most people turn to Vitamin-C after they have got a cold that's because it helps to build your immune system. 

• Vitamin-C increases the production of white blood cells which are key to fight various types of infections. 

• A review published in the nutritional journal shows that eating enough Vitamin-C can reduce symptoms or shortening the duration of respiratory infection like the common cold. 

• It may also be useful in preventing and improving outcomes for conditions like Nymonia, Malaria, and Diarrhea. 
• Antioxidants meanwhile can help protect against oxidative stress and prevent damage to your immune cells.

• Some Citrus Fruits are:-

          a. Grapefruit,

          b. Oranges,

          c. Tangerine,

          d. Lemon,

          e. Lime   

• Because your body doesn't produce or store Vitamin-C, you need a daily dosage of Vitamin-C for continued health. 

• Almost all Citrus Fruits are high in Vitamin-C, with such a variety to choose from it's easy to add this Vitamin to any meal. 

8. RED BELL PEPPERS:-

• Red Bell Peppers contains more than 200% of your daily Vitamin-C intake. 

• Besides being a powerful antioxidant, Vitamin-C helps the proper absorption of iron. 

• It is a great source of Vitamin-B6 and Folate. Both these Vitamins and Minerals can help prevent anemia. 

• It helps to improve our night vision. 

• It is one of the highest veggies in lycopene, which has been shown to help prevent many Cancers like prostate and lung. 

• It also helps us to burn more calories. 

• Recent research has shown that sweet red peppers can activate thermogenesis and increase metabolic rate.

9. APPLE:-

• Apples contain a good quantity of all the multi-vitamins like Vitamin-A, Vitamin-B1, Vitamin-B2, Vitamin-C, and Vitamin-E.

• All these Vitamins are essential for the proper function of your immune system. 

• It also contains Pectin which is a type of fiber that acts as a prebiotic. 

• This means it feeds the good bacteria in your gut. 

• A gut bacteria directly regulates the function of our immune system by releasing compounds in the guts that act on our immune cells and modulate their function. 

• Soluble fiber changes the personality of immune cells. 

• They go from being Pro-inflammatory angry cells to anti-inflammatory healing cells that help us recover faster from infection.

10. TURMERIC:-

• It is a key ingredient in many curries. 

• But this bright yellow bitter spice has also been used for years as an anti-inflammatory in treating wounds or treating Osteoarthritis and Rheumatoid arthritis. 

• It is a high concentration of Curcumin which gives turmeric its distinctive color and can help decrease exercise engaged muscle damage. 

• It also improves liver function due to its antioxidant effect.

• It also helps to reduce the risk of cancer.

😃Stay safe and eat healthily for your better tomorrow which will bring a happier life than ever before😃

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