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Everyday Foods To Increase Your Immunity

  • Everyday Foods To Increase Your Immunity

Everybody wants to live a healthy, happy and a long life, free from any diseases. That is the reason why looking after your health should be your first priority. Due to the drastic change in the lifestyle of the current generation, such as extreme boozing, consumption of fatty foods, late night snacking, etc. It can affect the health of a person and can lead to a decrease in lifespan. The immune system of the person is also affected which makes it a weak.

To avoid nasty colds and flu, incorporate the following foods to increase your immunity naturally:

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 fight off bacteria, but they also help in building up the immune 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 instead of the ordinary 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 is necessary to have 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.

Bell Pepper:

Citrus fruits are not the only eatables which possess the maximum vitamin C content. Other than citrus fruits, bell peppers also contain twice as much as vitamin C as citrus fruits. They are even a good source of beta-carotene which also contributes to keeping your eye and skin health in better condition. Citrus fruits also help in maintaining healthy skin, apart from boosting the immune system.


No cuisine in the world tastes yummy if there is no garlic in it. It is found in almost every cuisine. Apart from adding a zing to your food, it is 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.


Eggs are not only a good source of protein and iron, but also vitamin A which is good for the immune system. Other sources of vitamin A which are also rich in antioxidants are fish, dairy products, cod liver oil, etc. These help in combating the harmful radicals from entering into the cells and tissues of the body. Consume eggs everyday for breakfast.

Lean Red Meat:

Red meat is the richest source of iron. Red meat consists of a special type 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 out to meat which is its richest source. Consuming meat twice or thrice a week is ideal for a healthy immune system. If you are a vegetarian who does not eat meat, you can include plenty of nuts, beans, eggs, lentils, cereals, green leafy veggies, etc.


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.

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