10 FOODS FOR AN IRON-CLAD IMMUNE SYSTEM

You are what you eat. If you want to boost your immunity then choosing an array of foods that boost your immune system is key. Keep reading to know better the 10 foods that can boost your immune system. 

Garlic

The antifungal, anti-viral and anti-bacterial properties of garlic are well known. These pungent bulbs are a common home remedy to cure common cold and other illnesses. A study conducted showed that a group of people who took garlic supplements during the cold season caught fewer colds than people who took placebo pills. 

Spinach

With its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron, spinach is considered to be a green, leafy superfood. By providing the body with enough nutrients for cell division and DNA repair, spinach helps boost the immune system. Spinach is best when cooked lightly as it retains all its nutritional value. 

Ginger

Ginger is another ingredient that has been used as an age-old home remedy, for sore throats, coughs, colds etc. Ginger’s anti-inflammatory properties help soothe and itchy throat and other symptoms that arise due to inflammation. Studies further point that ginger could help with chronic pain and help lower cholesterol.

Citrus Fruits

Vitamin C is the holy grail in fighting common colds and building immunity. This is why we are advised to pack a diet rich with citrus fruits after catching cold. By helping build up white blood cells, vitamin C helps the body build its immunity. Few citrus fruits you can include in your diet to get your daily dose of vitamin C are oranges, melons, grapefruit, lemons, limes etc.

Sweet Potatoes

The vivid colour of sweet potato is because of its high vitamin A content. One medium sweet potato contains 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories. Not only do these vitamins give you immunity benefits, these are great for your skin too. This versatile tuber further helps you get your daily dose of fiber. 

Papaya

This yummy fruit abundantly available to us packs potassium, magnate and phosphates. A great source of vitamin C, papaya also contains a digestive enzyme called papain is known for its anti-inflammatory properties. 

Red Bell Peppers

For people watching  their sugar intake, red bell pepper is a great source of vitamin C.  Infact ounce for ounce, these contain more vitamin C than a Florida orange. Red bell peppers are abundant in beta carotene, which the body converts in vitamin A to keep the eyes and skin healthy. 

Yogurt

This dairy product can help you meet your daily dose of vitamin B12, vitamin D, and vitamin B2 (riboflavin), which is necessary for a robust immune system. Rich in probiotics such as Lactobacillus acidophilus, Lactobacillus casei, and Bifidus, yogurt can help reduce the length and severity of flu and common cold. They aid in the growth of beneficial gut flora which is crucial digestion, detoxification and immune function. 

Almonds

The benefits of vitamin E are not mentioned when talking about common colds and flus. This powerful antioxidant plays a crucial role in maintaining a strong immune system. Vitamin E is a fat soluble vitamin, which is why consuming almonds (which are packed with vitamin E and healthy fats) is the best way to meet your requirement.

Dark Chocolate

Dark chocolate is packed with antioxidants. Theobromine in particular, may help boost the immune system by protecting the cells from free radicals. Free radicals are molecules produced by the body when it digests food or when it comes in contact with pollutants. Though dark chocolate is nutrient packed, it's high in caloric value. Therefore it should be consumed in moderation.