Improve your immune system to protect yourself from infections.

At least once in life, we pray to our god for strength, health, wealth, and superpower to fight against all the negativity, to fight against all the obstacles. We pray to God when we feel lots of problems in our lives for our own safety. But you may be surprised that we already have a superpower who is fighting against thousands of diseases, viruses, and bacteria to protect us since birth, called the immune system. 

Immunity is a capability of protecting our body against diseases, viral, and bacterial infection and a system present in our body to manage the whole process called the immune system.

When our immunity power goes down, we easily get infected by different diseases, viruses, and bacteria, or if at any time, anyhow we get infected, it takes lots of time to be cured because of low immunity power.

Bad news is there is no medicine, no trailer-made process to improve your immunity. All you herring about medicine is just a myth; it’s not going to work. 

But surprisingly, you may feel good to hear that we can boost our immunity power following some methods. We can improve it by eating some healthy food and by some positive changes in our lifestyle, but it’s also not an overnight job; it’s not like just cooking food or something else; it will take more than a year to make a positive improvement.

Boosting immunity by adding vegetables and fruits to the diet

There are some vegetables and fruits that can help your immunity boost. For that, you have to consume them daily by adding them to your diet. Here I discussed about 15 powerful immune-boosting foods, many of which you can grow on your apartment balcony, terrace, or garden.

Citrus Fruits:

Citrus fruits such as lemons, limes, grapefruits, oranges, and tangerines are rich in vitamin C. Vitamin C fights infection, cold, and flu and also improves heart and digestive health. Ensure that you take it daily, as our body does not store it or produce it. 

Strawberries –

Strawberries contain Vitamin C, Manganese, Potassium, and Folate, which are good for heart health and blood sugar control.

Blueberries –

Blueberries are high in antioxidants, potassium, vitamin C, and fiber. These are excellent for a healthy heart and the prevention of aging and cancer, and they also improve the respiratory tract immune defense system. They may also lower blood pressure.

Papaya –

Papaya is a source of vitamins B and C, fiber, folate, antioxidants, and beta-carotene. It has anti-inflammatory properties. Papaya can control cholesterol and diabetes.

Red capsicums

Red capsicums are a rich source of beta-carotene, a source of vitamins C, A & B6, folate, fiber, potassium, iron, and magnesium. They are good for eye sight and may prevent cancer and control high blood pressure. 

Broccoli –

Broccoli contains antioxidants, Vitamin C & K, beta-carotene, folate, potassium, and fiber. Fights cancer and improves skin health.

Spinach –

Spinach possesses antioxidants, beta-carotene, and vitamins A, C, E, K & B12, beta-carotene, folate, manganese, magnesium, and iron, which support our immune systems. It prevents cancer and asthma and reduces blood pressure. Spinach is good for skin, hair, and bone health. 

Tomatoes –

Tomatoes are high in antioxidants, beta-carotene, vitamins C and K, potassium, and folate. They are anti-cancer and good for heart and skin health. 

Apples –

Apples are a rich source of antioxidants, phytonutrients, fiber, and vitamin C; these are good for a healthy heart. May prevent cancer, diabetes, and help fight asthma. 

Carrots –

Carrots are high in antioxidants, beta-carotene, Vitamin A, C, & K, potassium, and fiber, which improve vision, prevent night blindness, and reduce the risk of cancer. 

Bananas –

Bananas are rich in antioxidants, Vitamin C & B6, potassium, magnesium, and fibers, which ensure a healthy heart and blood pressure and are also good for skin.

Ginger – 

Ginger has anti-inflammatory and antioxidant properties, which may reduce the risk of cancer, diabetes, osteoarthritis, muscle pain, and soreness. Ginger Relieves Common Cold and Nausea. 

Garlic –

Garlic contains allicin, Vitamin C, B1 and B6, and manganese, selenium, iron, potassium, and phosphorus, due to which garlic has anti-inflammatory, antibacterial, anti-fungal, anti-tumor, and immune-boosting properties. It regulates blood sugar level, reduces cholesterol and blood pressure, and improves heart and bone health.

Turmeric –

Turmeric contains curcumin, which has antioxidant and antiinflammatory properties. Consuming turmeric may prevent disease and cancer and slow the aging process. 

Mushrooms –

Mushrooms are rich in super immune-enhancing compounds like antioxidants, vitamins B and D, selenium, potassium, copper, and fiber to help boost immune function, fight cancer, boost longevity, prevent respiratory infections, and make bones stronger.

Amarendra Haldar, M.Sc.DFSM

Amarendra Haldar is An Nutritionist ( Currently Pursuing  M.Sc in Diet And Food Service Management ) And Founder Of NutritionBangla.com , Also He is Working as a Health Wellness Blogger in Several Websites.

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