Best and simple Immune boosting foods

Simple foods that boosts immunity

Simple foods that boosts immunity

Image: Simple foods that boosts immunity

Health is wealth is a common saying that is apt nowadays. So leading a healthy life these days is not that tough but it requires dedication, commitment and effort on a daily basis. Any time can be considered a good time to think about strengthening your immunity. The main ingredients required to change your daily activities in a holistic living world are physical exercise, sound sleep and changes in dietary practices such as adopting Veda diet. Including healthy food into your diet such as Immunity boosters and regular exercise can keep you fit, active and healthy. Ayurveda, an ancient medicinal science originated in India more than 5000 years ago, is a perfect solution to maintain a healthy mind by balancing the mind, body and soul. Ayurveda is a right path for you, if you want to improve your immune system in a natural way possible. This traditional science has been helping people since ages for healing their illnesses without any side effects. In Ayurveda, the immune system is called Ojas that is a fine vital source of energy. When the health of an individual gets disturbed or weaker, this is an indication that the Ojas energy in the body is low. So this means people are now vulnerable to infectious agents. There is another concept behind the immune system is hyperactivity (the intelligence of our body) that is called Tejas in Ayurveda. Any food that improves Tejas is good for immunity and keeps your mind healthy. The body’s first line of defense is a healthy immune system that helps fight against viral or bacterial actions. Ayurveda Experts or practitioners have stressed that some of the medicinal herbs such as Neem, Giloy, Shilajeet are considered to help improve the immune system and fight against the deadly virus. In India and various other locations, people are now getting allured by the authentic and traditional benefits of Yoga and Ayurveda that helps us balance the mind, body, and soul. Consuming Neem, Giloy juice, Tulsi, Turmeric and other herbs and fruits helps to boost your immunity and keeps your mind healthy. As per Ayurveda, an efficacious daily routine and adopting healthy habits such as Dinacharya or Ritucharya should be maintained that further helps stimulate the immune system and cleanses the body from impurities and contaminants.

So consuming certain foods may help keep your immune system strong and healthy. Here are 30 powerful immune boosters you can take,

  • Citrus fruits – Citrus fruits are good to improve the immune system as it contains Vitamin C. Vitamin C helps increase the production of white blood cells and fights against the infectious or viral agents. Some of the common citrus fruits are oranges, limes, lemons and grapefruit. All these fruits contain high amounts of Vitamin C so you can easily add Vitamin C into your food and diet.

  • Broccoli – Broccoli contains a high amount of vitamins and minerals. It is packed with Vitamin A, Vitamin C, Vitamin E, fiber and antioxidants. Antioxidants present in Broccoli fight against the damage caused by the free radicals and prevent further cell damage. It is one of the healthiest vegetables you can cook as often as possible.

  • Ginger – Ginger has the anti-inflammatory property that helps decrease inflammation in the sore throat. It helps manage and decrease nausea related problems. It basically helps in maintaining your overall health.

  • Spinach – Spinach is rich in Vitamin C, contains antioxidants and beta carotene. These components improve the immune system by increasing the infection –fighting ability. Spinach is healthier when it is cooked.

  • Garlic – Garlic is known to decrease the blood pressure and slow down the hardening of the arteries by improving the blood circulation. Garlic contains a high content of sulfur containing compounds that possess immune boosting properties.

  • Red bell peppers – Red bell peppers are rich in Vitamin C (twice as much as citrus fruits). Vitamin C and Beta carotene present in it helps maintain healthy skin and keeps your eyes good, thus boosts the immune system.

  • Sunflower seeds – Sunflower seeds contain nutrients such as phosphorus, magnesium and Vitamin B6 and also contains Vitamin E that is a powerful antioxidant. Antioxidant reduces oxidative stress by fighting against the free radicals and prevents the cell damage. Vitamins help regulate the immune system function properly.

  • Kiwi – Eating Kiwis on a regular basis help improves your health as it contains various essential nutrients such as potassium, folate, Vitamin C and Vitamin K. Vitamin C increases the production of white blood cells to fight against infections and other nutrients present in it, maintains the body functions properly.

  • Green tea – Green tea helps you lose your body fat as it contains flavonoids, an antioxidant. Green tea consumption increases the production of epigallocatechin gallate antioxidant in the body that helps enhance the immune system of the body.

  • Turmeric – Turmeric is a famous key ingredient used for preparing curries in Indian Kitchens. Turmeric has medicinal and healing properties due to its active constituent curcumin that helps decrease muscle damage. It also has anti-inflammatory properties that helps manage arthritis related problems such rheumatoid arthritis and osteoarthritis.

  • Yogurt- Yogurt helps improve your immune response due to the presence of Vitamin D. Vitamin D helps maintain the immune system and improve our body’s natural defence against diseases.

  • Papaya – Papaya is the famous fruit packed with Vitamin C. It helps manage the digestive system due to the presence of active constituents i.epapain that has anti-inflammatory properties. It also contains potassium, vitamins and folate that helps improve overall health.

  • Almonds – Almonds are loaded with Vitamin E that helps boost immune response. It is a fat soluble vitamin that allows the fat presence to be absorbed quickly and helps manage weight.

  • Watermelon – It is an immune boosting fruit containing Vitamin C, Vitamin A and potassium. It also provides Vitamin B6 and glutathione that helps in the proper functioning of the immune system. 1-2 cup servings of Watermelon has only about 80 calories.

  • Mushrooms – Mushrooms are loaded with selenium and Vitamins such as riboflavin and niacin. All these vitamins and minerals are essential for the immune system. They are also high in polysaccharides that help boost immunity.

  • Honey – Honey with its sweet taste also has various medicinal properties. It helps fight virus and bacteria due to antibacterial and antiviral properties.

  • Amla – Amla is known to be a good source of Vitamin C, hence it helps boost immunity, metabolism and prevents certain bacterial and viral infections. Amla juice balances all the forces in the body and brings them to equilibrium.

  • Tulsi tea - It is recommended by Ayurvedic doctors to drink Tulsi Tea daily. Tulsi or holy basil contains antioxidants that might prevent the damage caused by free radicals, thus preventing the cell damage. It has medicinal and healing properties that help improve immunity against infection. It has expectorant and anti-tussive properties that prevent cough thereby treating the chronic respiratory problems.   

  • Giloy Juice - Giloy is called Amrita which is known to boost immunity as it has various medicinal and healing properties

  • Blueberries – Blueberries are filled with antioxidants that prevent cell damage, thus prevents coughs and cold. Antioxidants also help improve the overall health and immune response.

  • Tomatoes – Tomatoes contain high concentration of Vitamin C that helps boost the immune system. It also contains antioxidants that help fight against the damage caused by free radicals and improves the overall health.

  • Olive oil – Olive oil has a high amount of polyunsaturated fatty acids that acts as an anti-inflammatory agent in the body. The acids present in it help boost the immune system and protect the body from infectious agents.

  • Apples- It is a common saying that an apple a day keeps the doctor away. Apple contains phytochemical antioxidants that help prevent certain illnesses such as common cold. They also improve the immune system and reduce the risk of chronic diseases.

  • Rosemary – Rosemary is a rich source of antioxidants. It also has anti-inflammatory properties that allows for better digestion and gut health leading to boost your immune system that keeps you healthy.

  • Fennel seeds - Fennel acts as a soothing mechanism for those suffering from conjunctivitis, diarrhea, fevers, and stomach aches due to its abundance of phytochemicals that act as antioxidants. It also has anti-inflammatory property.