Our nutritional needs change as the seasons change. So, the food we eat varies according to the seasons. Eating them helps to fulfill our seasonal nutritional needs. But only a few selective ones are rich in essential micronutrients that help boost our immunity. These foods are known as superfoods.
Superfoods are rich in essential nutrients such as Vitamin A, C, D, E, folic acid, iron, selenium, and zinc. These vitamins and minerals play an important role in strengthening our immunity.
Learn in detail about the role of these vitamins and minerals in boosting our immune system.
Today we will learn more about these superfoods that help to boost our immunity. But first, we shall know the benefits of having a strong immunity system.
Why do I need to strengthen my immune system?
It is important to have a strong immunity power if you want to keep yourself safe from infections and illnesses caused by pathogens such as bacterias and viruses. You will have a strong and healthy body all year-round.
Furthermore, having a stronger immunity power helps in quicker recovery from diseases. It helps to protect yourself from cold and flu which is very common during the winter season and during seasonal change.
A stronger immunity is exactly what you need in order to protect yourself from present coronavirus pandemic. Eating foods that will help boost your immunity is highly recommended by every health organization in the world.
Now that we know the benefits of having a strong immunity system, let us move on with our list of superfoods that help to boost our immunity.
1. Citrus Family Helps In Boosting Immunity
The citrus family consists of some of the ancient fruits including oranges, lemons, limes, tangerines, grapefruit, mandarines, pomelo, kumquat, and more. These fruits are found in abundance during the winter season.
They pack vitamin C which is one of the most important micronutrients in boosting immunity power. Vitamin C is needed in the production of white blood cells (WBC).
The WBCs are produced and derived from hematopoietic cells in the bone marrow. They help to protect our bodies from foreign bodies as well as from infectious diseases such as coronavirus.
Furthermore, our body does not produce Vitamin C on its own and thus we need to consume foods rich in vitamin C in order to obtain it. You can easily obtain vitamin C by including any or all of the fruits in the citrus family.
A daily dose of 75 mg is suggested for healthy women and 90 mg for adult men.
2. Sunflower Seeds Are Good For Immunity
Sunflower seeds are also known as the fruits of the sunflower. They are rich in vitamin E, vitamin B6, selenium, folic acid, and more.
Sunflower seeds are a powerful antioxidant that helps to destroy free radicals and also protect the structural integrity of the cells. Furthermore, vitamin E plays an important role in maintaining and regulating our body’s immune functions.
The folic acid found in sunflower is an essential component of our body’s immune system. It helps in the production of the genetic components i.e. DNA and RNA that dictate the cell’s functionalities.
The other essential component Selenium (Se) plays an important role in inflammation and immunity. It also plays a role in the antiparasitic responses of the body.
3. Broccoli Helps To Improve Immunity
It is a super vegetable rich in multiple vitamins and minerals such as Vitamin E, A, C. These vitamins play an important role in boosting your immunity power.
It also packs different antioxidants that aid in fighting and neutralizing the free radicles and helps in reducing inflammation by preventing the onset of oxidative stress. The antioxidants also improve overall health protective effects.
It also packs collagen, an anti-aging protein that helps you to look youthful and younger.
4. Ginger For Boosting Immunity Power
Ginger is a super spice that can be found in our kitchen all year long. It has been known to have magical healing properties and is used as a natural remedy for different diseases.
Ginger is helpful in treating different inflammatory illnesses such as sore throat. It aids in the proper digestion of foods and is used in treating constipation.
The bioactive substance, gingerol is found raw ginger. It packs some heat and is thus useful in reducing the risk of infections.
Ginger is mostly used while cooking along with garlic the other super ingredient. Together they not just make the food tasty but also healthy.
Furthermore, people drink ginger tea with lemon and honey to prevent cold and flu. It also gives a sensation of warmth and heat when eating.
5. Garlic For Flavor and Immunity
Garlic is another super spice found in every household. It is a highly prized spice for its medicinal properties. Garlic adds flavor and aroma to the foods.
People have been using garlic since ancient times to make foods flavorsome and aromatic.
Garlic is rich in allicin, a sulfur-containing compound. It helps to boost the immune system.
Furthermore, garlic helps to prevent cold and flu. It also aids in quicker recovery from infections and illnesses.
Studies suggest that garlic extracts help to promote immune cell’s function. So, it would be wise to include garlic in your everyday food.
6. Turmeric For Cold and Flu
Now here’s another colorful super spice that has medicinal properties. Turmeric is a bright yellow spice that adds color to the food we eat. It is also a prized medicinal herb since ancient times.
The active compound of turmeric, curcumin is an important antioxidant. It has many scientifically-proven benefits. It is used as an anti-inflammatory in treating different illnesses and diseases.
Turmeric along with basil, the queen of herbs are used to treat tonsil, cough, and cold. It is used in healing external wounds by forming a paste.
People drink turmeric tea by adding basil or black pepper in order to stay healthy and fit.
7. Almonds For Health
If you are looking for snacks that can enhance your immunity powers, look no further. Almonds are super snacks that you can munch on anytime you feel like eating snacks.
They are rich in vitamin E, a potent antioxidant. It helps to protect your skin cells from being attacked and destroyed by free radicals.
Almonds contain iron that helps in the proper development and functioning of our body’s immune system.
Studies suggest that eating almonds helps your body to overcome viral infections. It also improves the immune systems’ response to fight infections.