13 Immunity-Boosting Foods To Build A Healthy Life

How can you improve your immunity and Build A Healthy Life? During this COVID-19 pandemic situation, this must be the most frequent query we have all heard.

People are desperately looking for ways to boost their immunity through different medications, diets, exercises, and other methods. Superfood consumption alone won’t keep you healthy. However, eating the right foods boosts your immune system in addition to helping you stay lean.

The defense mechanism in our body is the immune system. Your immune system is triggered when a foreign body or germs enter your body, helping to destroy them. White blood cells (WBC) serve a vital part in the immune system.

Immunity-Boosting Foods

A combination of vitamins, minerals, proteins, antioxidants, and other chemicals is found in immune-boosting foods and Build A Healthy Life. The following foods can boost immunity:

1: Green leafy vegetables 

Spinach? Broccoli? Every time we hear their names, we all make weird faces. But keep in mind that these amazing vegetables are also loaded with fiber, minerals, and vitamins (including vitamins A, C, and E). These nutrients improve our immune system’s capacity to fight infections. Green vegetables offer a bioactive substance that improves gut immunity. For maximum nutritional retention, always try to eat these vegetables raw or barely cooked.

2: Dry fruits and nuts 

The powerful anti-oxidant is essential for a strong immune system. Almonds, walnuts, and cashews are excellent sources of vitamin E and antioxidants that will help you stay healthy. To maintain your health, consume some almonds. Additionally, they contain a lot of protein and fat, which keeps energy levels high for a longer period of time.

3: Ginger and Garlic 

For their flavor and therapeutic benefits, ginger and garlic are two herbs that are exceedingly well-known. Both have been utilized as cough and cold medications. Ginger is rich in gingerols, parasols, sesquiterpenes, shogaols, and zingerone, which are powerful antioxidants and anti-inflammatories that boost your immune system. Garlic includes allicin, which reduces the chance of getting a cold. You can benefit from a daily cup of ginger tea as a health tonic.

4: Turmeric and other Indian spices

Indian spices such as cinnamon, pepper, asafetida, clove, and turmeric all work to boost the immune system and Build A Healthy Life. They detoxify your body and boost your immune system.  Turmeric is a bitter, yellow spice that is often used in cooking. It contains curcumin, which has antioxidant and anti-inflammatory properties in the body. Curcumin boosts immunity while also acting as an antiviral.  Your immunity can be boosted with a cup of kadha or a decoction made from these ingredients.

5: Dairy products

Smoothies and yogurt are two delectable foods that can boost your immunity. Probiotics are beneficial microorganisms found in the gut which help in digestion. Probiotics included in fermented dairy products and low-fat yogurt may actually improve your immune system and keep you healthy. These items are also a good source of vitamins, fats, and proteins, all of which improve your health.

Build A Healthy Life

6: Mushrooms

Button mushrooms are high in selenium and vitamin B complex, both of that help in boosting your immunity. An excellent mushroom omelet packed with vegetables is a fantastic immunity booster.

7: Meat and fish

All sources of protein—chicken, red meat, cattle, pig, poultry, and seafood—contribute to the growth and repair of our body’s tissues. When you have a cold, a bowl of chicken soup seems like nirvana. Some amino acids found in the protein of chicken help in the formation of antibodies that fight infections. Shellfish, such as oysters and crabs, are high in zinc, which helps you stay robust.

8: Eggs 

The nutrients in egg yolks boost your immune system. Proteins and vitamin D in eggs help protect you from colds and coughs.

9: Sweet potatoes 

Children love sweet potato and egg pancakes a lot. It’s actually highly beneficial as sweet potatoes have a lot of beta-carotene, which raises white blood cells, and boosts immunity.

10: Berries

Berries such as blueberries, elderberries, and acai berries are high in antioxidants, which assist your body fight infections.

11: Citrus fruits 

Oranges and grapes, which are citrus fruits, are great providers of vitamin C. Your immunity is improved by vitamin C, which reduces the length of your cold and cough symptoms and promotes immunity.

12: Brown rice

Brown rice is high in magnesium, which promotes a healthy nervous system.

13: Tea

Due to its high oxidant content, a cup of black tea can improve your mood and strengthen your immune system. Several types of tea, such as green tea and anise tea, are antioxidants because they contain polyphenols and flavonoids, which are believed to boost immunity.

In addition to consuming meals that are good for your immunity, you can also:

  • Exercising regularly
  • Getting sound sleep
  • Avoid smoking and alcohol
  • Minimizing stress
  • Maintain hygiene like washing hands