As we are embracing for the coronavirus epidemic, boosting your immunity is rather urgent. While you are washing your hands more than 10 times a day and stopped touching your face, these foods can help you improve your health. Here is a list of 10 best immune boosting foods for your family.
10 Best Immune Boosting Foods For Your Family
Mushrooms are high in riboflavin, niacin and selenium. These are the vitamins and minerals essential to maintaining healthy immune system. It also contains polysaccharides, which help in boosting immune system.
There are several ways to add mushrooms into your diet. Since mushrooms have a rich, savoury flavour, you can stir fry them, add them to foods like omelets, curry, soups, salads and sandwiches.
Turmeric is one of the most popular spices used in Asian cuisine. It is considered a medicine due to its extraordinary health boosting properties. Consuming turmeric regularly boosts immune response due to the curcumin present in turmeric.
You can make a turmeric tea or add turmeric as a flavouring agent to your curry, soups and salads.
Spinach is a superfood rich in vitamin A, C, finer, iron, folate and magnesium. Its nutrients contributes to its immune boosting properties. It provides the necessary vitamins and minerals for cell divisions and DNA repair.
To reap the best nutrient benefits of spinach, eat it raw or lightly cooked.
Garlic has antibacterial, antiviral and anti-fungal properties. It is rich in antioxidants that shields against neurodegenerative diseases, heart diseases and cancer. The antiviral properties can help reduce severity of colds, flu and other infections. People who regularly consume cooked or raw garlic have 30 to 35% reduced risk of having colon cancers.
Ginger contains antioxidants that have antiviral, anti-inflammatory and immune-boosting properties. Infections and toxins contribute to production of toxins or free radicals due to oxidative stress. Antioxidant foods like ginger fights against the free radicals and guards against conditions like arthritis, neurodegenerative diseases and cancer.
Grate some fresh ginger and steep it in hot water to make ginger tea or add ginger to stir fried veggies.
Antioxidants in tea called flavonoids and polyphenols have immune boosting functions. They also reduce risks of heart diseases. Drinking green tea stabilises blood lips, HDL cholesterol, reducing LDL bad cholesterol, total cholesterol and triglycerides.
7. Sweet Potatoes
One medium sized sweet potato contains 120% of daily recommended intake of vitamin A and 30% of vitamin C, all with just 100 calories. These vitamins are essential for immunity and glowing skin. Sweet potatoes are free from fats, cholesterol and contains a healthy amount of fiber.
You can try make many delicious dishes with sweet potatoes like sweet or savoury sweet potato fries or bake them.
Adults are recommended 3 servings of dairy products a day. Yogurt contains vitamin B12, vitamin D and vitamin B2. These nutrients are essential for well functioning immune system. They are also rich in probiotics which helps maintain healthy digestion and detoxification. Yogurt helps in reducing length and severity of colds.
There are multiple ways to enjoy yogurt. Example, a simple dessert with yogurt, fruits and honey or salad with cucumber.
Watermelon is a immune boosting fruit with 30% vitamin A and 25% vitamin C per 2 cups. It also contains potassium, vitamin B6 and glutathione, which are essential for proper functioning of immune system.
You can enjoy watermelon by slicing them the common way or get creative by making salad, lemonade or sorbet.
Pomegranate have been proven to inhibit growth of harmful bacterias and other organisms. It also helps prevent plaque buildup, gingivitis and periodontal diseases. Pomegranate contains antiviral properties that shields against flu, herpes and other viral diseases. Besides fighting the bad bacteria and virus, pomegranate extracts promotes growth of beneficial gut flora in the immune system.
You can indulge pomegranate in multiple ways like adding them to a salad, lemonade or juices.
Other ways to boost the immune system
Here are some lifestyle changes that can strengthen your immunity:
- avoid smoking and drinking
- exercise regularly
- maintain a healthy weight
- get enough sleep and avoid stress