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How To Boost Immunity Power?
Immunity Boosting Foods
immunity power kaise badhaye ?
Covid 19
Coronavirus
Immune system boosters
Feeding your body certain foods may help keep your immune system strong.
If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
Top 10 immune boosting foods
1. Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
grapefruit
oranges
clementines
tangerines
lemons
limes
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:
75 mg for women
90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2. Covid 19.
2. Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a Florida orange (45 mgTrusted Source). They’re also a rich source of beta carotene.
3. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research Trusted Source has shown that steaming is the best way to keep more nutrients in the food.
4. Garlic
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
It helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
5. Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
Ginger may also decrease chronic pain Trusted Source and might even possess cholesterol-lowering Properties Trusted Source.
6. Spinach
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti nutrient. Check out some spinach recipes here.
7. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
8. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant.
In studies, EGCG has been shown to enhance immune function.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
9. Papaya
Papaya is another fruit loaded with vitamin C. You can find double.Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health
10. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
By :- buddy fitness ravi kumar
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