Everyday Foods To Increase Your Immunity

Eat plenty of Fruits and Veggies:

Eating plenty of fruit and veg every day can work wonders for your immune system. Fruits and veggies help arm your body with antioxidants it needs to fight the viruses and sickness. Vegetables like sweet potatoes and beetroot are rich in beta-carotene which our bodies convert to vitamin A. We need vitamin A to strengthen the mucosal linings in our nose and lungs- enough to defend against infections

Other foods to incorporate in your diet are- orange and red fruits like oranges, mango, apricots and melon.

Load up on vitamin D:

Vitamin D is important for a healthy functioning system. It's believed that vitamin D helps stimulate the production of peptide - substances in the body that are able to fight off bacteria, fungi and viruses.

Oats and Whole Grains:

Oats and whole grains are a rich source of fibre, which is highly beneficial for weight loss. They are also a good source of B vitamins such as folic acid, vitamin B6 and pantothenic acid. Vitamin B is good for the immune system. Including whole grains in your diet can help in providing the body with the daily requirement of fibre and nutrients. B vitamins not only repel bacteria, but they also help in the build-up the system . Since B vitamins are water-soluble, they cannot be stored in the body and hence you should include whole grains in your diet. Include rolled oats in the form of porridge, poha or upma. You can replace white rice with brown rice to increase the nutrient capacity of your body. Also, consume whole grain wheat bread rather than the standard one.

Citrus Fruits:

Immunity is boosted by consuming foods which are rich in vitamin C. Oranges, grapes, fruit juices provide the cooling effect to the immune system during the summer heat. To prevent cold or flu, it's necessary to possess enough vitamin C in your body. White blood cells are produced in the body by consuming foods rich in vitamin C which further helps in fighting off the harmful bacteria.

Broccoli:

Broccoli is considered as the king of the superfoods when it comes to adopting a healthy diet. Broccoli is a rich source of vitamin A, C and E along with antioxidants and fibre. For boosting your immune system, it is recommended to cook it slightly a bit or just consume it raw along with salads.

Garlic:

No cuisine in the world tastes yummy if there's no garlic in it. It is found in almost every cuisine. Apart from adding a zing to your food, it's a must-have ingredient for your health. Garlic is known to slow the hardening of arteries and also helps in lowering blood pressure. Garlic consists of a heavy concentration of sulphur-containing a compound called allicin, due to which it strengthens the immune system.

Lean Red Meat:

Red meat is the richest source of iron. Red meat consists of a special sort of iron called haem iron which gets easily absorbed by the body. Iron is necessary for the body to stay healthy and keep going. It also helps in keeping the immune system strong. Rather than taking iron supplements, reach bent meat which is its richest source. Consuming meat twice or thrice every week is right for a healthy system. If you're a vegetarian who doesn't eat meat, you'll include many nuts, beans, eggs, lentils, cereals, green leafy veggies, etc.