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Boost Your Immune System with Nutritional and Delicious Foods

Category : Health & Beauty
Posted By : AmnaAnees
Posted Date : 12 Apr 2020 17:36 hrs

Coronavirus has drastically changed our life within no time. People all around the globe are locked down within their homes, and this mode of social distancing seems the best strategy to follow in these uncertain times. No human being, how intelligent, powerful, or resourceful he is, can certainly tell the longevity of this lockdown period. As only the mode of transmission of this virus is the only thing we are certain about, so it is our responsibility to follow the guidelines given by high authorities to protect ourselves from the harms of this invisible enemy. Moreover, the next best thing you can do is to boost your immune system to fight against this virus. If you wish to boost your immune system with nutritional and delicious foods, then we have prepared the following list for you.
Scientific research has shown that people (either positive for coronavirus or not) have elevated chances of defeating this virus. Considering this fact, it is exceptionally important for all of us to take the right measures to improve our immunity. There are several ways to increase your immunity including daily exercise, regular intake of multivitamins and the easiest way is to add those foods in your diet which are proven to enhance the capability of the immune system. We recommend you to take a daily dose of any of these foods in your diet to protect yourself and your loved ones from the corona.
1.    Low Fat Yogurt
Yogurt is a dairy product and is available all around the globe. This refreshingly cool, and distinctively tasty food is prepared by fermentation of milk with a small quantity of yogurt culture. In addition to several nutrients, the availability of probiotics in yogurt and similar fermented products is one of the major relievers for common colds and flu. Plus, yogurt is enriched with vitamin D making it highly beneficial for the strengthening of bones. And simultaneously, people with lower levels of vitamin D in their blood are more likely to get infected by flu viruses.
2.    Kiwi
Kiwi has a very distinctive flavor. This is a very soft food with low shelf life, and the more it remains in the fridge the more it will lose its original appetizing flavor. Eating it fresh will increase its benefits a million folds. Kiwi is loaded with a number essential nutrients which include potassium, folate, vitamin C, and vitamin K. All of these nutrients play an important role in boosting your immune system and strengthening your body in fighting against foreign invasions. 
3.    Papaya
Papaya is the fruit of tropical climates. It is also famous with the names of "pawpaws" and "papaws". It has a deliciously sweet taste, luscious vibrant color and is exceptionally beneficial for your health. Previously, papaya was considered as an exotic and rarely available fruit, but now you can access it anywhere in the world, all around the year. Papaya is an excellent source of vitamin C. A single papaya fruit can fulfill all your needs of daily intake of vitamin C. This vitamin C dramatically improves your body's immune system and help you fight against the common cold, and flu. In addition to having vitamin C, papaya is also an exceptional source of carbohydrates, proteins, vitamin A and vitamin B. The mix of all these highly beneficial nutrients makes papaya a must-have fruit in the daily diet.
4.    Spinach
The first thought that comes to mind after reading anything about spinach is "popeye cartoon". No advertisement, documentary, article, or blog can best describe the importance of spinach as an immunity booster and strength providing food as that cartoon has done. Spinach is a green leafy vegetable and is loaded with protein, fibers, healthy fats, water, iron, folic acid, calcium, and several other healthy nutrients. Because it carries all these amazingly healthy nutrients, spinach is regarded as a "superfood". Eating slightly cooked or raw spinach is highly beneficial for the strengthening of your immune system and overall strength.
5.    Garlic
If you wish to boost your immune system with nutritional and delicious foods, then you can start by adding garlic in your regular dishes more often. This unbelievably nutritious and commonly available food is an amazing source of immune-boosting nutrients. Just a few cloves of garlic in your dish can make a huge difference, both in the taste and surely in the nutrient level. Other than adding garlic in your food, eating it raw is beneficial as well. Raw garlic is beneficial to get rid of bacteria, fungi, and viruses. Moreover, it helps in fighting against skin infections. However, you cannot get all these benefits from garlic powder.
6.    Tea
Black, green, or white; all types and sorts of teas are exceptionally beneficial for boosting your immune system. These tea have disease-fighting nutrients including polyphenols and flavonoids. Moreover, tea is an antioxidant-enriched food. The antioxidants act as natural fights against free radicals. These free radicals can damage the growth of the cells. Having tea one or two times a day is not only refreshing but is also very healthy. You can either take them hot or cold, in water or with milk. This all depends on your personal preference. 
7.    Red Bell Peppers
Red bell pepper is often used to make pizzas and pasta. Though we love the color and flavor a=of these red bell peppers in our pizza and pasta, but most of us are unaware of their high nutritional importance. Red bell peppers a mind wobblingly beneficial for our immune system. We all are well aware of the fact that citrus fruits are rich sources of vitamin C but surprisingly red bell peppers have surpassed that quantity. The amount of vitamin C in the red bell peppers is twice what we have in the citrus fruits. This fact makes them more beneficial for boosting our immunity than vitamin C. In addition to vitamin C, red bell peppers are also enriched with beta carotenes.  All of these nutrients not only improve the immune system but are also valuable for the health of your skin, and eyes.
8.    Ginger
Just like garlic cloves, the addition of ginger in your daily diet can pose a huge impact on your overall health. It is one of the basic ingredients of Asian foods. Ginger can be added to your savory dishes. However, ginger tea is one of the most soothing, and calming drinks when you are suffering from irritating flu, and the common cold. In many Asian cultures, ginger tea is used as a home remedy to treat flu. cold, and fever. Ginger is a rich source of antioxidants. Just a single glass of hot water infused with a few strips of ginger can relieve you from the nuisance of flu.
9.    Turmeric
Turmeric is one of the fundamental ingredients of Asian foods and is especially liked in curries. In raw form, it is available as a root. You can dry it at your home. Or can purchase the turmeric powder from the market as is. To boost your immune system with nutritional and delicious foods, whichever food you are using, just a pinch of turmeric can add an excess of nutrients in that dish. Turmeric is slightly spicy, brightly yellow and is being used as an anti-inflammatory agent for ages. The bright color of turmeric is because of the presence of "curcumin". Curcumin is beneficial in reducing muscle damage during exercise. All in all, turmeric is beneficial for your health, but in a very small quantity.
10.    Sunflower Seeds
Sunflower seeds are great immunity boosters. These seeds are loaded with so many healthy nutrients in an abundant quantity. Some of these nutrients include vitamin B 6, magnesium, phosphorus, antioxidants, healthy fats, proteins, fibers, carbs,  and a great amount of vitamin E. These are added in nutrition bars, multi-grain bread and trail mix. Moreover, people also keep a mix of these seeds in their bag as a healthy munching snack. An excessive amount of vitamin E and selenium act as strong antioxidants and protect your body's cell against the harmful effects of free radicals. It maintains the strength of your body's immune system intact against the environmental factors. Vitamin E also helps in controlling your blood sugar level. It is highly recommended to add a daily dose of sunflower seeds in your diet to get complete protection against any harm on the body.
11.    Almonds
Almonds are a great source of vitamin E, protein, fiber, manganese, magnesium, and healthy fats. Here, vitamin E takes charge of all the tasks of Vitamin C in your body and add a little twist of its own. Vitamin E is a fundamental part of your body's immune system. It makes histamine protein which is the major blood-clotting agent. In case of any cut or spillage of blood, histamines are the front line fighters that coagulate the blood on the site and protect extra spillage of the blood. That is why it is extremely important to add almonds to your daily diet. Vitamin E is a fat-soluble vitamin. This means that the absorption of vitamin E in your body requires a specific amount of fats in your body as well. Naturally, almonds are packed with healthy fats as well. These fats help proper absorption of vitamin E in your body. Half a cup of shelled almonds provides you with your daily dosage of vitamin E.
12.    Shellfish
Reading the name of shellfish here may sound unrealistic or somewhat confusing, but it is an exceptional immunity booster. Shellfish are eaten all around the globe. There are different types of shellfish are available in the market. Some of these are loaded with the mineral zinc, healthy fats, and lean protein. Zinc is one of the most important nutrients here in the list which does not get much of the attention. But zinc is required by our body's immune system to do its function properly. Here are different varieties of shellfish having high quantities of zinc,
•    Clams
•    Crab
•    Mussels
•    Lobster
13.    Citrus Fruits
All citrus fruits are rich in vitamin C, and vitamin C is one of the most important nutrients in boosting your immune system. To boost your immune system with nutritional and delicious foods, all the citrus fruits can be easily added to your diet. Vitamin C can increase the natural production of white blood cells which are the main fighters in your body's immune system. Examples of some of the most popular citrus fruits are,
•    Grapefruit
•    Limes
•    Oranges
•    Lemons
•    Tangerine
•    Clementine
14.    Broccoli
Broccoli is notorious among the kids, as parents force its eating because of its exceptional nutrient content. This superbly loaded food is high in vitamin A, vitamin C, vitamin E, fibers, several antioxidants, and loads of other healthy nutrients. And that is why broccoli is considered one of the topmost healthy, and nutritious vegetables of all. The best way of getting most of these nutrients in your diet is to eat it raw or just slightly cooked. It is an exceptional source of boosting your immune system, as it provides a handsome amount of glutathione.
15.    Acai Berry
Acai berry is grown in the Amazon region. These black studs like berries are known as Brazilian "Superfruit". The taste of acai berries seems like a blend of unsweetened dark chocolate with a hint of blackberries. Nutritionally, these berries are enriched with anthocyanins and antioxidants. The shelflife of acai berry is not so long, and that is why these are sold in the form of frozen puree, pressed juice or dried powder, in areas where it is not grown. Now coming to how can you add these berries in your diet? Well, there are different ways to eat it. These berries can be used to add a distinctive flavor to several foods such as ice creams and frozen yogurt.
16.    Chicken Soup
For anyone looking to boost your immune system with nutritional and delicious foods, reading about chicken soup will surely be a delight. Most of you love having chicken soup all year round and especially in the cold and cozy winters. This is surely a favorite remedy for common cold and flu. Homemade chicken is somewhat more special. As it can give temporary relief to your sinuses within a single sip. It is not only the recipe or temperature of the chicken soup that is soothing and calming for your sinuses, but the chicken soup also has a specific chemical known as "carnosine" that protects your body from the harms of the flu virus.
17.    Pomegranate Juice
Pomegranate juice is delicious, refreshing, and one of the most loved tropical juice of all time. Just a sip of pomegranate juice can refresh your nerves right away. Pomegranate juice is not only delicious for the tongue and soothing for the senses but is also incredibly beneficial for your immune system. Pomegranate has long been used in the Egyptian culture to treat several infections, And modern research has proved amazing benefits of pomegranate extract in boosting your immune system in the fight against the flu virus, different kinds of bacteria and several other microbes. And in today's world of uncertainty, choosing this certain remedy is surely a wise thing to do.
18.    Watermelon
Refreshingly cool, tempting, juicy, and vibrantly colored, watermelon is among the topmost favorite tropical fruit of everyone. In addition to all these obvious qualities, fully ripe watermelon is loaded with exceptionally beneficial antioxidants, more specifically, glutathione. Glutathione is a fundamental element to strengthen your immune system and make it strong enough to fight against infections and viruses. All the juicy part of a brightly colored watermelon is full of nutrients, bit to get the most of this extremely beneficial glutathione, eating the part closest to rind is highly recommended.
19.    Oysters
To boost your immune system with nutritional and delicious foods, the oyster may be the most favorite food for many. The oysters are not that common meal, and certain areas are specifically famous to enjoy high-quality oysters. Nutritionally, oysters are stalked up with protein, zinc, iron, vitamin D, vitamin C, copper, phosphorus, niacin, and riboflavin. Moreover, oysters are also an excellent source of antioxidants. A combination of all these incredible nutrients oysters is considered a "superfood". Most importantly, oysters impart virus-fighting capabilities within your immune system, thus protecting you from the harms of foreign bodies.
20.    Sweet Potato
Sweet potatoes are grown all around the world and are used in several dishes of different tastes. These are the starchy roots that are slightly sweeter. Sweetpotatoes have varying sizes and colors, depending upon the temperature and environment they are grown. You can find orange, white or maybe purple sweet potatoes. Sweet potatoes are a rich source of fibers, antioxidants, minerals, and vitamins. All of this magically marvelous nutritional content is incredibly important to keep you healthy, safe from the diseases and glowing. Sweet potatoes are also a great source of beta carotenes. These beta carotenes convert into vitamin A in the body. These vitamins are very important in fighting against free radicals, thus improving your natural immune system.
21.    Miso
Miso is a traditional Japanese food that is prepared by fermented soybeans and added seasonings. This yummy paste is loaded with essential minerals and also has vitamin B complex, vitamin E, vitamin K and folic acid in abundance. Moreover, miso is a great source of probiotics as well. Miso is an essential source of providing gut bacteria that act beneficially in keeping you healthy, and happy. So, if you want to boost your immune system with nutritional and delicious foods, you must try eating miso. You can add it to your soup, sauces or anything you like. 
22.    Wheat Germ
First of all, what wheat germ is? Wheat germ is fundamentally involved in the reproduction of the plant and spawning of the new wheat and is the part of the wheat kernel. For the refining purposes, this part is often removed from the wheat, but ironically this part contains most of the nutritional content of the wheat. Wheat germ is loaded with B vitamins, protein, healthy fats, a mix of fibers, antioxidants, and zinc. The wheat germ is available in the market easily. You can use it despite regular flour in different recipes.
23.    Elderberry
Elderberry is recommended to fight against flu viruses for ages. This incredibly delicious fruit is filled with antioxidants that help in reducing inflammation, infections and several other skin and immunity related problems. This berry is still produced and gathered in several parts of Europe to add to traditional medicines. In addition to getting yearly vaccination, adding a little portion of elderberry would be great to block flu viruses. If you are someone who wishes to boost your immune system with nutritional and delicious foods, berries are surely a great choice. 
24.    Button Mushrooms
Button mushroom is one of the edible varieties of mushrooms. It is one of the few non-animal or plant-based sources of vitamin D. They can be grown outdoor as well as indoor, but the exposure of sunlight/ UV light is important to increase the vitamin D content. Moreover, button mushrooms are an exceptional source of the vitamin B complex (niacin and riboflavin) and selenium mineral. A specific amount of selenium in your blood is important to keep you guarded against severe flu. If this quantity lowers down from the threshold value then you may experience distressing flu, common cold and alsike problems. On the other hand, niacin and riboflavin are important to improve the immune system.

There you go! We hope that this list of nutritionally enriched and exceptionally healthy foods will prove beneficial for you. Especially in these times when enhanced immunity is required to fight the unseen enemy, it is highly recommended to include such foods in your diet. Interestingly, all of them mention the food here is not only nutritionally beneficial for improving your immunity but are delicious as well. Plus, you can find most of these foods all around the globe.




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