Top 10 Foods to Boost Immunity

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Top 10 Foods to Boost Immunity

Top 10 Foods to Boost Immunity

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

Staying healthy and fit during the Coronavirus outbreak is important in order to protect ourselves.

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 10 powerful immune system boosters.

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Here are the top 10 recommended foods & drinks that will help boost your immunity:

1Citrus fruits

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Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. 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.

2Green tea

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Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.

As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

3Red bell peppers

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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 as a Florida orange. They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

4Garlic

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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. Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5Broccoli

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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. Steaming is the best way to keep more nutrients in the food.

6Spinach

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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 antinutrient

7Ginger

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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.

Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties.

8Sweet potatoes

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Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.

9Almonds

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When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

10Papaya

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Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit. 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.