give me a list of food items which can boost the immunity and protect the body against virus generated disease at the time of lock down name the nutrients present in this food items and their effect on our immune system
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Answers
Answer:
1. Citrus Foods:
The superstar when it comes to Vitamin C loaded food. Vitamin C might not fight the illness, but it helps build up your immune system as it aids in the increase of white blood cells. Foods rich in Vitamin C play a vital role in fighting infections. Your body does not produce or store it, hence, you need to consume it daily to boost your immunity.
Popular Citrus Foods:
Orange
Lemon
Grapefruit
Mosambi
2. Garlic:
Mankind has been using garlic for centuries in their daily diet. The use of garlic is considered good in fighting infections. Garlic is also known to reduce blood pressure and slow down the hardening of the arteries. This onion relative consists of allicin which is known to fight bacteria and infection making it an important everyday diet for boosting immunity.
3. Ginger:
Ginger is considered as an important ingredient in reducing inflammation which is helpful if you have a sore throat and other inflammatory conditions. It consists of gingerol which is known to help reduce chronic pain. Ginger can be used in your everyday diet which will help boost your immune system.
4. Turmeric:
The vibrant colour of turmeric comes from the natural compound Curcumin which is also a great source of anti-inflammatory compounds. Adding turmeric in your diet helps boost immune cell activity and fight against anti-inflammatory issues. Indian cuisine is known for its use of turmeric in most curries. Including turmeric in them helps your resolve to fight infections.
5. Curd (Yoghurt):
Curd and yoghurt contain probiotics which are live active bacterias living in our gut and intestinal tract. These healthy bacterias help keep the intestinal tract free from germs which cause diseases. Try and eat plain yoghurt rather than the sugar-filled or flavoured ones. Instead, you can add fruits and honey to sweeten the curd. They are also rich in Vitamin D which enhances the regulation of the immune system.
6. Eggs:
Vitamin D is crucial for your bones as it absorbs calcium properly. This is also helpful in fighting infections by keeping your immune system healthy. The sunshine vitamin is hard to get through a regular food diet, foods such as eggs are rich in Vitamin D. You can include eggs in your breakfast or you could make curries with egg to include it in your daily foods habits.
7. Mushrooms:
Mushrooms are known to increase the production and activity of white blood cells. This is especially good when it comes to fighting against infections. You can use mushrooms on your sabzi or pasta or even your eggs to daily foods that will increase your immunity against infections.
8. Black Pepper:
Black pepper is known for its anti-inflammatory properties, it also discourages intestinal gas. Black pepper helps in regulating sweat as it warms the body upon consuming it thereby releasing toxins from your body. It acts as an antioxidant and anti-bacterial agent in enhancing your immune system.
9. Tulsi:
Tulsi is known as the Indian basil which has several properties which offer relief from asthma, respiratory illnesses, fever and lung disorders. You can add it to your tea or just simply add it to your drinking water. Tulsi is known to kill germs and its aroma helps in elevating your mental health as well.
10. Bell Peppers:
While we are aware that citrus fruits consist of Vitamin C, vegetables such as the red or the green bell peppers contain twice the amount of the vitamin. Bell peppers are also a great source of beta carotene. These vegetable aids in your fight against infections with its rich source of immune-boosting properties.
11. Sunflower Seeds:
Sunflower seeds contain magnesium, phosphorus and Vitamin B-6. However, the most important of them all, Vitamin E which is an excellent antioxidant. Vitamin E helps regulate and maintain the immune system thereby strengthening it to fight infections. You can include them in your salads or shakes or you could simply roast and consume them.
12. Green Vegetables:
Green and leafy vegetables such as spinach, broccoli, and kale are a great source of your daily vitamin intake. Broccoli is packed with vitamins A, C and E, making it one of the best foods to boost your immune system. Spinach contains Vitamin C and is also packed with antioxidants, increasing your ability to fight the infection.
13. Tomatoes:
Tomatoes have a high concentration of Vitamin C making it an incredible source to fight against infections. Vitamin C is known to strengthen your body’s t-cells and phagocytes, which are two main components of the immune system. Any reduction in these two components can weaken your immune system.
14. Nuts:
Nuts such as almonds and walnuts contain Vitamin E and healthy fats. They also contain magnesium and fibre which aid in digestion. These nuts are known to contain anti-inflammatory properties which are a great source of strength to fight infections.
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https://www.acko.com/health-insurance/15-everyday-immunity-boosting-foods-that-can-help-fight-diseases/