A strong immune system is significant for an individual’s health. Low immunity leads to many infections and diseases.
Poor nutrition is one of the primary reasons for low immunity and incorporating certain foods in the diet may help boost the same.
#1 Vitamin C rich foods
Be it treating cold and flu or boosting immunity amla has been a powerfull home remedy for ages.
It is rich in vitamin C, which boosts the production of white blood cells (WBC) in the body that help in fighting several infections and diseases.It is is also rich in iron, calcium and several other minerals, which make it a complete nutritional fruit.
Apart from being a rich source of micro-nutrients it is also a strong antioxidant. Consume amla juice to boost your immunity. Amla(100gm) contains 600mg of Vitamin C.
Orange juice can help support a strong immune system by providing a variety of vitamins and nutrients.
Vitamin C in it strengthens our immune systems by protecting cells and promoting the production and function of immune cells. Because of their high vitamin C content, oranges are associated with boosting the immune system.
Orange (whole fruit – 100gm) contains 42.72 mg.
Guavas are one of the richest sources of vitamin C .It contains 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.
Lycopene, quercetin, vitamin C and other polyphenols act as potent antioxidants which neutralize free radicals generated in the body, and helps to maintain good health.
The juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.
Guava(100gm) contains 222mg of Vitamin C.
Turmeric aids in making our immunity stronger, the active compound in it is the curcumin; which possess healing properties.
Turmeric helps the body naturally cleanse the respiratory tract. Turmeric helps fight the infection and it’s anti-inflammatory properties relieve individuals from the direct impact of cold and flu.
Curcumin suppresses various inflammatory molecules which are responsible for the causes of the damage by viruses. It helps to reduce symptoms and provides relief. Exhibits antiviral properties by slowing down the replication of the virus. Curcumin hence reduces the viral load.
Allicin an active compound in garlic is responsible for its antiviral, antifungal, and antibacterial properties. It boost your immune system by boosting the disease fighting response of WBC.
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.