How to increase immunity through diet? Which food boost your immune system?

Hello friends today we will discuss about how to increase immunity throught diet Hope this topic will help you to increase your immunity.

The year 2020 made everyone realise the importance of eating healthy, exercising, and working towards boosting the immune system.

Popular fruits group  to increase  immunity. 

  • Grapefruit
  • Orange
  • Apple
  • Papaya
  • Guava

These five fruits are reached with beta carotene, vitamin C, potassium and B vitamins.

They help to form antibody, improve immune system, increase resistance power and helps to prevent diseases and infections.

Apple helps in faster recovery from infection. That’s why it is very necessary to add all of this fruits in our daily diet mainly for children and elderly.

Citrus Fruit Group

This group contain

Amla, Orange, Sweet Lime, and Leman.

Citrus food contains a high amount of Vitamin C improve our body immune system.

We should have at least one citrus food daily in our diet in this current situation (To boost immunity in covid time).

Seasonal Vegetables and leafy vegetables are rich with beta carotene, vitamin C and other antioxidants.

They have dietary fiber also which increase body resistance power.

Example:- Spinach made a list not just because it’s rich in vitamin C.

It’s also packed with numerous antioxidants and beta carotene which may increase the infection-fighting ability of the immune system.

Similar to broccoli spinach is healthiest. When it’s cooked as little as possible so that it retains its nutrients.

However light cooking enhances his vitamin-A and allows other nutrients to be released from oxalic acid.

Curd:- Curd is a rich source of calcium. Calcium helps in muscle contraction and relaxation.

If we have calcium our muscle in body including heart muscle will be contracted and relaxed properly.

It will improve blood circulation. Proper blood circulation keeps all organs healthy including our lungs.

That’s why we should add curd in our diet as it is most easily available source of calcium

Yogurt:- Looks for yogurts have live and active cultures printed on the label like Greek yogurt.

This culture may stimulate your immune system to help find diseases.try to get plain yogurts rather than the pines that are pre-flavored and loaded sugar.

You can sweeten plain you got yourself with healthy fruits and some honey. Yogurt can also be a good source of Vitamin D.

Vitamin D helps regulate the immune system and is taught to boost your body’s natural defence against diseases.

Nuts and Seeds


When it comes to preventing and fighting off polls vitamin E tends to take a backseat to vitamin C.

However, vitamin E is the key to a healthy immune system. It’s a fat soluble vitamin meaning it requires the presence of fat to be absorbed properly.

Nuts such as almonds are packed with vitamin and also have healthy fats.

A half- cup serving which is about 46 whole shelled almonds provides nearly 100& of recommended daily amount of vitamin E.

Sunflower Seeds

Loaded with vital immune-supporting nutrients,sunflower seeds also make an excellent healthy snack choice.

Being rich in healthy fats along with micro nutrients like vitamin E, B vitamins like B3, B5 and B9 and minerals like copper, zinc, magnesium, manganese and selenium, roasted sunflower seeds should be on everybody’s snack list.

Pumpkin seeds

Bioactive components of pumpkin seeds make it an easy health-promoting snack solution.

Containing a fairly good amount of protein, pumpkin seeds are a powerhouse of nutrients like B vitamins, vitamin E, copper, iron, magnesium and zinc.

They also possess anti-microbial and immuno-modulatory properties.

While nuts and seeds are smart ways to snack, there are certain things to keep in mind.

Nuts may be consumed raw but not seeds. Seeds should be dry roasted before consumption to destroy anti-nutrients like phytates.

Nuts and seeds are calorie-dense and concentrated sources of nutrients. Make sure you don’t have more than a handful.

Nuts and seeds contain appreciable amounts of protein and potassium.

Make sure your uric acid levels and kidney health parameters are normal before you regularly snack on nuts and seeds.

In such cases, seeking professional consultation from qualified dieticians is advisable.

Kiwi Fruits

A 100-gram serving of kiwi includes 3-gram fibre and 1.14-gram of protein.

“Two kiwi produce 20 percent of the daily recommended amount of fibre and can aid digestion and maintain colon health,” reads the book.

It also contains an adequate amount of vitamin C and antioxidant that help boost immune health.

According to a study, published in the journal Advances in Food and Nutrition Research,

“kiwifruits contains vitamin C, carotenoids, polyphenols and dietary fibre, and these are all potentially beneficial to the immune system.”

These factors further protect us from seasonal cold and flu, making kiwi an ideal fruit to consume during the winters.

Ginger for Immunity Booster

Ginger’s antispasmodic properties come from its more than 60 trace minerals, well over 30 amino acids (many of them undiscovered), and more than 500 enzymes and co- enzymes all working together to calm reactivity.

Not only that, but it is also antibacterial, and anti-parasitic in nature.

“Ginger is very helpful for stress assistance, DNA reconstruction, enhancement of your body’s production of B12” as well.I

If you are wondering how to incorporate ginger in your diet, then there is nothing like a warm cup of ginger tea to help you calm down your upset stomach and also “relax any other areas of tension for up to 12 hours,” 

Eating garlic can boost the number of virus-fighting T-cells in your bloodstream — important because colds and the flu are caused by viruses.

Nutrition scientists from the University of Florida reported in the journal Clinical Nutrition in 2012 that taking aged garlic extract reduced the severity of cold and flu symptoms and that the symptoms went away faster in those who took the garlic extract than among those who didn’t the scientists speculated that the garlic extract worked by boosting participants’ immune cell function.

Garlic May Play Keep-Away With Germs

“Reye syndrome is a condition in which both the brain and liver are inflamed,”.

It is usually caused by a combination of aspirin and a viral illness, but the full cause isn’t fully understood.”

It can result from a cold or flu (or the chicken pox), but fortunately it’s very rare. It affects children and teens and can include vomiting, confusion, lethargy, and other mental changes, to name a few.

There is no specific treatment, and the outcome varies, with some people recovering completely, some having long-term neurologic consequences, and about 1 in 5 dying. 

Caregivers should never give children and teens any medications containing aspirin when they have a cold, flu, chicken pox, fever, or similar illness because aspirin has been linked to Reye syndrome.

Benifits of Turmeric

Nutritionally: Turmeric is among the richest food sources of Iron – 67.8 mg per 100g of turmeric powder.

One teaspoon (3g) of turmeric powder provides 2mg of Iron – 10% of the adult daily requirements.

Curcumin is the most abundant and active polyphenol in turmeric and is responsible for the beautiful bright yellow colour.

It has antioxidant, anti-inflammatory, antibacterial and wound-healing effects.

Infections controller: In alternative and herbal medicine, turmeric is used to treat conjunctivitis, chicken pox, urinary tract infections and liver ailments.

Topical application of turmeric may prevent proliferation of skin tumours.

Antioxidant and germicidal properties of turmeric have led to its extensive use in medicinal and cosmetic products.

Curcumin present in turmeric not only acts like an antioxidant, it also boosts the body’s natural antioxidant capacity.

Hope You people like my post.

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