Everyone is susceptible to the common cold and viral fevers, even the healthiest of people. Although these viral infections may seem common and mild, nobody likes the trouble it causes. Frequent sneezing, runny nose, congestion, and high temperatures can really get your energy down, plus it can be messy. Did you know, you can avoid these by building up your immunity? You don’t need heavy diet plans or supplements to have a healthy immune system. You can boost your immunity with some of the basic ingredients in your kitchen.
Here are 6 simple foods that can help you keep up your immunity and viruses at bay:
Always eat your greens. Vegetables like spinach and broccoli are loaded with essential nutrients and anti-oxidants. Spinach is a rich source of flavonoids, carotenoids, Vitamin C and E, whereas broccoli contains huge amounts of Vitamin C and sulforaphane that help aid the immune system. Apart from these green veggies, you can also include sweet potatoes and red bell peppers in your daily diet. Although most of us cringe on the green vegetables and wish to stay away, you can always find a better way to cook them and make them delicious.
Whether a tea, bread, or any dessert, ginger has always been popular in Indian kitchens. Its anti-inflammatory and anti-oxidant properties prevent illnesses. It is considered good for the common cold and flu. Eating fresh raw ginger or adding a spoonful in your tea can help aid your digestive system. Its gingerol that is a form of capsaicin helps decrease chronic pain. All in all, a daily intake of ginger can help maintain your immunity levels.
One of the most common spices used in Indian cuisine, it also bears many medicinal properties. Be it cough or some wound, turmeric is said to have anti-bacterial and anti-viral properties. Thanks to curcumin, turmeric is anti-inflammatory and reduces the risk of arthritis and muscle damage. It also comes packed with anti-carcinogenic properties which minimizes the risk of cancer. You can add it in your curries or opt for natural curcumin supplements like Dotshot to maintain your immunity levels. It is a refreshing drink that is 100 natural and safe.
Another common ingredient that goes into almost every food, garlic can even keep vampires away! Well, not really, but garlic is indeed a spice that can keep fungal, bacterial, and viral infections away. It has been used for many years to treat cold and flu. It helps lower blood pressure and boosts immunity, thanks to allicin. Add it to your food or eat it raw, it is sure to benefit your health.
C for Citrus, C for Vitamin C! Be it lemons, oranges, or kiwis, all are excellent sources of Vitamin C. It improves your immune system and produces white blood cells. Since your body cannot store Vitamin C, you will have to consume it daily to stay away from cold. Eat citrus fruit salads or squeeze them into juices, the choice is yours.
A handful of almonds and sunflower seeds can make for a quick bite or snack. Sunflower seeds provide you with the essential Vitamin E, whereas almonds contain vitamin E, manganese, magnesium, and fiber. These vital nutrients help your body stay fit and healthy, building up your immune system.
So these are some of the foods that you can include in your daily food intake to boost immunity.