IMMUNE BOASTING FOODS

Immunity refers to?the body's ability to prevent the invasion of pathogens. Pathogens are foreign disease-causing substances, such as bacteria and viruses, and people are exposed to them every day

How to increase your Immunity?

• Do not smoke.
• Eat foods high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• Get enough sleep.
• Take precautions to avoid infections, such as washing your hands regularly and cooking meat thoroughly.
• Try to reduce pressure

Immune Boosting Foods and Nutrients:

There are no specific additives that will help protect against corona viruses. But these nutrients can help boost your immune system. The more nutritious foods you can get in the epidemic COVID-19, the better. The most important bodybuilding nutrients Protein Zinc Selenium Vitamin A Vitamin C Vitamin D Antioxidants Flavonoids Carotenes

These nutrients are found inside Vegetables, Dried Fruit, Nuts, Fruit, Dairy Products and Meat.

Immune Boosting Vegetables:

The immunity increasing vegetables include Capsicum, radishes, red cabbage, turnip beet greens, broccoli, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, greens, or watercress etc. Detail of some rapid immune boosting vegetables are as follow:

Spanish

• Rich in vitamin C.
• Also packed with numerous antioxidants
• Contain beta carotene?

Vitamin C is required by WBC’s to raise the defense level

Anti-oxidants increase the infection-fighting characteristic of immune systems.?

Beta Carotene boost immune system by lymphatic detoxification and good for skin which is first line of defense

Broccoli

• Vitamins A
• Vitamin C
• Vitamin E
• Antioxidants and
• Fiber?

Vitamin C increase immune cells

vitamin E keep?immune system?strong against viruses?and?bacteria.

Fiber prevent constipation which is mother of diseases

Carrot

• Vitamin A
• Vitamin B6

Vitamin A help antibodies against toxins and foreign substances

Garlic

• Vitamin C
• Selenium

Vitamin C is a hand for virus and bacteria

Regulate innate and adaptive immunity and improve WBC’s and antigen response

Garlic is always recognized for its value against infections.

Ginger

• Vitamin C
• Antioxidant

Ginger can help decrease inflammation

reduce a?sore throat?and other inflammatory illnesses.

Sore throat is indication of corona virus which should be treated on time.

Immune boosting Fruits:

Grapefruit, Oranges, Tangerines lemons are richly concentrated with Vitamin C_ the immune boosting vitamin. Among these some other fruits like Banana Strawberry are also important due to phytochemicals present in them. Detail is as follow:

Citrus fruits

• Vitamin C

Build up your immune system.

Vitamin C increase the production of?WBCs. These are key to fighting infections.

Papaya

• Vitamin B
• Vitamin C
• Folate

Papaya have papain a digestive enzyme that has anti-inflammatory effects.

Kiwi

• Folate
• Potassium
• Vitamin K
• Vitamin C.?

Kiwi boosts white blood cells against infection

Other nutrients helps the body to function properly.

Strawberry

• Vitamin C

Strawberry Reduce the duration of cold symptoms.

Banana

• Probiotics
• Prebiotics
• Probiotics and prebiotics help in boosting the health of the microbiome, which supports our immune system

Apricot

• Vitamin A

Vitamin A in apricot help antibodies in responding to toxins and foreign substances

Berries

• Polyphenol content

Polyphenol content are linked to countering cell damage, interacting with our bacteria in gut to reduce inflammation and enhance immune response

Dairy and Poultry Products

All Dairy products are rich in proteins and Vitamin D and poultry products with proteins.

Milk ,Cheese and Yogurt

• Vitamin D
• Calcium

Vitamin D changes the activity and number of white blood cells and Calcium reduce spread of bacteria and viruses

Egg

• Vitamin D
• Protein
• Vitamin B6

Albumin proteins that work with antibodies and reduce inflammation

Meat

• Proteins
• Vitamin B6

Proteins formation of new and healthy RBCs

Chicken bones contains gelatin, chondroitin, and other nutrients that are helpful for gut healing and increasing immunity.

Other Immune Boosting Foods

Walnuts, sunflower seeds, almonds, hazelnuts, peanut butter, turmeric, black pepper, beans and legumes also contain considerable amount of protein and zinc that play a role in making new cells and increasing the activity of immune system respectively.

Turmeric

• Zinc
• Antioxidants
• Potassium

Turmeric Acts as anti-inflammatory and decrease exercise-induced muscle damage.

Almonds

• Vitamin C
• Vitamin E

Vitamin E?keeps our immune system health and almonds are rich in Vitamin E so we should take an appropriate amount of almonds

Seafood

• Zinc
• Vitamin
• Minerals

Zinc Increase activity of innate and adaptive immunity

Beans, Nut and Cereals

• Zinc
• Proteins

Zinc helps cells of our immune system grow and differentiate

And also shorten the duration of the common cold symptoms.?

Immune Boosting drinks

Vegetable and fruit juices are good source of Vitamins. Along them some other drinks also help our immune system which are as follow:

Green Tea

• flavonoids, a type of antioxidant
• epigallocatechin gallate

Flavonoids aid in the production of germ-fighting compounds in T-cells.

EGCG enhance immune function

Yogurt Smoothies

• probiotics

reduce inflammation, reduce chance of developing respiratory infection.

Chamomile Tea

• flavonoids

Inhaling the steam from chamomile tea may soothe symptoms of a common cold,?and reduce inflammation

In that COVID-19 outbreak, the first need of time is to boost up the immune system. Strong Immune system means we can resist to that virus if it got entry in our body and eventually our immune system defeats it.

The people having weak immune system are more suspect able to get this virus as compared to those having strong immune system. In this pandemic despite of getting confused and worried take care of yourself, your immune system and your dear ones.