Build Your Immune System With Fruits And Vegetables

Immunity and immunity-boosting foods are more under the spotlight, thanks to the raging Covid-19 pandemic. Keeping your immunity intact at all times is essential. Immunity has so much to do with what you eat and what you do.

Now is the time to stock up on fruits and vegetables whether you love them or not. Take a look at what they can do for your body:

1.Foods rich in Vitamin C

Vitamin C is a vital nutrient that our body cannot produce. Hence, it has to be taken in the form of food. Also known as Ascorbic Acid, Vitamin C is a water-soluble vitamin and is highly recommended as an immunity booster. How does it protect our body?

• Vitamin C is a powerful antioxidant that helps in strengthening the immune system by protecting the body from harmful molecules called free radicals.
• Excessive free radicals in the body lead to a state called Oxidative stress. Oxidative stress is one of the leading causes of chronic diseases.
• Vitamin C is crucial for the production of white blood cells which protect the body against infection.

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What are the foods rich in Vitamin C?

• Oranges
• Lemons
• Strawberries
• Blueberries
• Indian gooseberry
• Tomatoes
• Broccoli
• Kale

2.Garlic and Onions

As smelly as they might be, garlic and onion are said to have great antiviral and antibacterial properties. Garlic produces allicin and onions has a substance called quercetin, both of which are vital for immunity.

Other excellent immunity boosters

3.Dark chocolate

The next on the list is perhaps everyone’s favourite. But this is not your regular commercial chocolate bar. Dark Chocolate has nearly 75-80% cocoa and is quite bitter to taste. But this exotic food is loaded with magnesium that prevents antibodies from being impaired.

4.Yogurt

Enriched with probiotics, yogurt supports the growth of good bacteria in the gut. A healthy gastrointestinal system is essential for the overall wellness of the body. A cup of fresh yogurt a day can effectively increase the production of antibodies.

5.Protein-rich foods

Protein can come from both plant and animal based food. All lean meats, pulses, legumes, tofu, and poultry items are rich in protein. Why is protein so important? These foods are also rich in zinc, which when combined with protein strengthens the immunity.

6.Seafood

In the list of foods that fight viral infections, seafoods that are rich in Omega-3 Fatty Acids enhance the activity of white blood cells, thus improving immunity. Salmon heads the list with sardines, herring, mackerel,etc following close behind.

7.Nuts and seeds

Packed with selenium, protein, Vitamin E and magnesium, nuts and seeds are the new fad. The options are endless: sunflower seeds, poppy seeds, almonds, walnuts, pecans, hazelnuts, etc. Roast them and they make a good alternative for snacks. Add them in salads or prepare your own homemade nut powder.

How else can you boost your immune system?

With an unprecedented lockdown and quarantine in most parts of the world, it is prudent to do whatever you can to keep your immunity at its best.

• Eat healthy. What you eat matters more than how much you eat. Fill up with nutritious food and keep unhealthy indulgences to a minimum.
• Be wise with sugar and fat. Sugar is a dangerous addiction that can cause inflammation. Similarly, saturated fat and trans fat do nothing but make you pile up unwanted weight.
• Keep yourself hydrated. But not with sugar-loaded drinks. Water is definitely the best. Healthy smoothies and fresh fruit juices are also good options.
• Exercise regularly to keep your mind and body active. There’s nothing like a good sweaty workout session to boost your mind and immunity.