If you’re looking for ways to boost your immunity, your first step should be a visit to your local grocery store!!!!

Feeding your body certain foods may help keep your immune system strong specially in this global health crisis. Covid‐19 virus attacks people with low immune systems and people, more particularly people of under and over ages. The immune system is built on beneficial live bacteria that lives in the gut which protect the human body from various infections and diseases. When the immune system response is weak, damaged or low, then it openly invites infections such as corona virus or any other diseases.

Citrus fruits:

Vitamin C is helps to increase the production of white blood cells (WBC’s), which are key to fighting infections. Almost all the citrus fruits contain high contents of vitamin C.  It is important to take vitamin C because the human body can not produce or store vitamin C, therefore the human body needs daily vitamin C for continued health. The recommended daily intake of vitamin C for adults is; 90mg for men and 75mg for women.

The most known citrus fruits include;

  • grapefruit
  • oranges
  • clementine
  • tangerines
  • lemons
  • limes

Broccoli:

Broccoli is supercharged with minerals and vitamins. Broccoli is packed with multiple Vitamins like A, C, and E, as well as many other antioxidants and fiber which help boost your immunity. It is one of the healthiest vegetables you can put on your plate. Vitamin C is the most essential nutrient for immune function and the broccoli is loaded with it.

Ginger:

Ginger helps to decrease inflammation, which reduces a sore throat and inflammatory illnesses. Ginger can help with nausea as well. Ginger may also decrease chronic pain and might even possess cholesterol lowering properties. 

Garlic:

Garlic is used in almost every cuisine in the world. It adds a little punch to food and it’s a must-have for your health. Garlic also slow down hardening of the arteries, and lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of Sulphur-containing compounds, such as allicin.

Spinach:

Spinach has a high dose of Vitamin A, Vitamin C and Vitamin E, which help fight off infections as well as replenish the blood cells to give a boost to the immune system. It contains many essential nutrients and antioxidants, including; flavonoids, carotenoids, vitamin C and vitamin E.

Red bell pepper:

Red bell peppers contain almost 3 times as much vitamin C as a citrus fruit such as orange. These are also a rich source of beta-carotene, which boosts your immune system. Black pepper helps in regulating sweat as it warms the body upon consuming it thereby releasing toxins from your body. It acts as an antioxidant and anti-bacterial agent in enhancing your immune system.

Yogurt:

Yogurt is rich in nutrients and can even boost your immune system. It can also be a great source of vitamin D. Yogurt also contains vitamin B12 and riboflavin which may protect you from heart diseases. Not only this, but yogurt also provides you with a great amount of protein, 12 grams for every 200-gram serving. This improves your metabolism by increasing your energy expenditure. 

Turmeric:

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

Almonds:

Almonds are another excellent source of vitamin E. They contain magnesium, manganese and fiber. Almonds also contain iron and protein that are essential for your immune system.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436156/

https://www.healthline.com/nutrition/garlic-fights-colds-and-flu

https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERAECEA_SPINACH-AN_OVERVIEW

https://onlinelibrary.wiley.com/doi/pdf/10.1002/jsfa.2659

https://www.medicalnewstoday.com/articles/286839.php