Healthy ways of strengthening your immune system:
The first line of defence is to plan meals that are filled with necessary nutrients that can fight against infections. Healthy immune system needs good, regular nourishment. Prebiotic and probiotic rich food helps enhance microbial diversity in the gut, while vitamin C-rich foods helps remove the free radicals that have entered the body.
Foods that can help boost immune system in the body
1. Turmeric
Turmeric is also called curcumin, which is the active ingredient in the spice, and has potent biological properties like anti-oxidative, anti-cytotoxic, and neurorestorative properties. Turmeric boosts the Immune System, it supports healthy inflammatory pathways in the body.
Turmeric also contains natural anti-bacterial agents making it the perfect spice to promote quick healing, not to mention its analgesic actions which help to relieve pain.
2. Vitamin C
Citrus fruits, tomatoes and tomato juice are major contributors of vitamin C, other good food sources include bell peppers, strawberries, kiwi, Brussels sprouts and cauliflower. Bell peppers contain more vitamin C than citrus fruits and are high in beta carotene when consumed, converts to Vitamin A in the body. Food sources of vitamin C, such as fruits and vegetables, are usually consumed raw as cooking and storing may reduce vitamin C content.
3. Green vegetables
Green leafy vegetables all help the immune system, cruciferous vegetables are rich in nutrients that can benefit immune system, including vitamins C, E and K; carotenoids; folate; and minerals. The multi-vitamin dose in these vegetables keeps the weight under control, maintains blood pH, improves vision and nervous control, supports heart and liver health, dental and bone health, fights cancer, purifies blood, and increases haemoglobin, thus boosting immunity.
Spinach- Spinach is rich in vitamin C, beta carotene and has antioxidant properties, which may increase the infection-fighting ability of immune systems.
Broccoli- broccoli is high in phytonutrients like vitamin C, and E essential for immune system function because it helps stimulate the formation of antibodies. Broccoli also provides vitamin A and plant-based iron, which are also important for your immune system.
4. Yoghurt
Yogurt is the best source of probiotics that can boost immune system.
Yogurt can also be a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost body’s natural defenses against diseases.
