Foods that boost the immune system and keep diseases away

As the winter season bids adieu, several seasonal infections like cough, cold, and flu, can be triggered by the rise in the number of allergens in the atmosphere that can weaken immunity. To stay healthy and disease free, you can add some immunity boosters to your diet. This would not only strengthen your immune system but would also help you adapt to the changing weather healthily.

Here are some immune-strengthening foods that you can incorporate in your diet to keep seasonal infections and diseases at bay:

Citrus fruits: One of the well-known sources of vitamin C, citrus fruits comprise oranges, lemons, limes, and grapefruits. Vitamin C is an antioxidant that promotes immune cell function. This antioxidant can decrease oxidative stress and increase the production of white blood cells that can fight infection.

Spinach: Spinach is rich in numerous antioxidants and beta carotene, increasing our immune system’s infection-fighting ability. It is packed with vitamins A, C, & E, iron, and fiber.

Berries: Berries like blueberries, strawberries, raspberries, and acai berries, are full of antioxidants that help your body to fight against infections

Garlic: For centuries, garlic has been known for its effectiveness in fighting several kinds of medical ailments. It has compounds like sulfides and allicin that have antiviral and antimicrobial properties. It also has antioxidants and can reduce cholesterol levels and inflammation in the body

Ginger: Ginger has always been an integral part of the traditional medicine system. It has antioxidants and is appreciated for its anti-inflammatory properties. It can cure nausea, headaches, and digestive issues. As it has magnesium, it can strengthen the immune system

Red bell peppers: Red bell peppers are an excellent alternative source of vitamin C. The vitamin A and beta-carotene in red bell peppers strengthen eye health, heal wounds, and boost white blood cell growth.

Broccoli: A cruciferous vegetable that is high in vitamins A, C, & E, fiber, and antioxidants. It also has sulforaphane, a compound that can decrease cancer risk. Broccoli can be consumed both raw or cooked.

Kefir: A fermented drink, kefir contains live cultures of bacteria that are healthy for your body. It helps in fighting bacteria, reducing inflammation, and increasing antioxidant activity.

Sweet potatoes: These protect the skin from harmful UV rays. Rich in beta carotene, and anti-oxidants, sweet potatoes keep your eyes healthy and strengthen your immune system. It is also beneficial for your reproductive system, heart, and kidneys.

Poultry and shellfish: Chicken and turkey, are high in vitamin B-6 which is vital for the formation of new red blood cells in the body. Broth made by boiling chicken bones contains gelatin, chondroitin, and various other essential nutrients that are beneficial for gut healing and boosting immunity. Shellfishes are usually packed with zinc which is a vital component of white blood corpuscles that fight infections. If you have zinc deficiency, you will be more susceptible to flu, cold, and other viral infections. Varieties of shellfish that are high in zinc are oysters, crab, lobster, and mussels.

There are specific lifestyle changes that you should make to nurture and boost your immune system. These are: