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6 Immune-Boosting Foods a Nutritionist Recommends

Eating certain foods can help to keep your distance away from coronavirus. If you're looking for ways to prevent flu and other viral and bacterial infections, focus on what you eat because what we eat in our daily life creates an impact on our overall health.
A balanced diet is always important to keep your body healthy and the immune system stronger. Few foods help in boosting immunity and thereby help to keep you away from the effect of any parasite bacteria that enter your body. Including these special foods in the daily diet can bring great help.


1. Garlic


Garlic as immunity booster

Garlic is one of the most widely used spice. This herb belongs to the Allium family which is also of onion. Ancient writings show that Garlic was used as a stimulant in India and there are many proofs depicting garlic was used as a most powerful tool as medicine in Egypt, Greek, Romans, and China.
Garlic contains calcium, potassium, and a sulphuric compound which are powerful enough to wipe out bacteria and infection from the body and also helps in lowering blood pressure.
It is believed that eating both raw garlic not cooked or dried is the most beneficial for health.
Garlic contains an amino acid called Allicin, which when chewed releases a sulfur compound that boosts white blood cells in the human body and helps to fight against the viruses also garlic has proven to fight against the common cold and flu. Using more than 1 clove of garlic in the daily diet can show a promising effect on your body. Consuming raw as a daily supplement can help in getting maximum benefits. Garlic as an immunity booster!!!


2. Beans


Beans

Beans are available in any shop at a low price. Every household and people consume them at a large number in their daily life. Beans belong to the Legume family. They are said to be an excellent source of protein that plays an important role in the formation of cells, including the immune system.
Bean is thought to have originated in Mexico over 100,000 years ago. Origin people of Mexico started cultivating in 7000 BC hence beans are said to be as one of the first crops that was cultivated on earth.
Beans are a great source of carbohydrates, protein, iron, vitamin B, and folate hence they are compacted with many health beneficiaries. Folate is important in making red blood cells which plays an important role during pregnancy on growing the fetus.
Consuming beans daily can help in making gut (microorganisms that are present in intestines) healthy and thereby help in making cells strong and boost immunity.
Consuming them raw, sprouted, or cooked. In any form, they give good taste with equal health benefits.


3. Broccoli


Health benefits of Broccoli


Broccoli is a cruciferous vegetable that belongs to the family Brassicaceae. Many other vegetables like cabbage, cauliflower, kale belong to the Brassicaceae family which are known as one of the best vegetables that has a large number of health benefits.
Broccoli is rich in beta-carotene and hosts other antioxidants which makes it a perfect vegetable for your overall immunity. The key to keeping its power in darkness to cook it or better yet. Broccoli holds a lot of nutrients and has fiber, vitamin C, vitamin K, iron, and potassium. It also contains more protein than other plants.
Fiber helps promote good health and promotes a healthy gut, which is important to prevent various diseases and increase immunity. Broccoli contains 2.4 grams of fiber.
Steaming is best if you want to preserve the nutrients present in broccoli.


4. Ginger


Ginger for immunity

Though ginger is used as a spice in the daily diet, it is said to be an important ingredient that many people have trusted since ages for treating various types of disease, reducing sore throat and also commonly used for treating cramping, indigestion, and bloating.
Ginger originated in Southeast Asia, belongs to the family of Zingiberaceae, and is closely related to cardamom, turmeric. Ginger hosts many strong anti-inflammatory and antibacterial substances, including many antioxidants that defend the body against damage from unstable molecules i.e. free radicals that enhance the immune system.
Apart from the above benefits, ginger is proven to help in control blood sugar levels, promoting weight loss, and also protect from pancreatic cancer. Ginger can be used as dried or can be made ginger tea or ginger juice or also can be used in cooking.


5. Citrus


health benefits of citrus

Vitamin C helps to build the immune system. Vitamin C is the best source that produces white blood cells which are a must for fighting various infections. Getting enough Vitamin C can reduce symptoms and shortens the duration of infections like common cold also be useful in preventing and improving outcomes for conditions like pneumonia, malaria, and diarrhea antioxidants. Also, help to protect against oxidative stress and prevent damage to your immune cells. Citrus rules as the best sources of vitamin C. Consuming them daily can provide enough everyday nutrients that are required for the well being of our health.


6. Ashwagandha Tea


Ashwagandha Tea

Ashwagandha reduces body fat, increases muscle mass, and is proved to increase strength in men.
Research suggests, it can increase the activity of natural killer cells and help you stay healthy.
It also decreases markers of inflammation, such as C-reactive protein (CRP) making your heart healthy.

In addition to a good diet and exercise, proper sleep and proper supplementation are essential to building good immunity. Food that is mentioned in this article is easily available in the market at a cheap price and they make it a great tool to boost immunity. 



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