During this global health disaster COVID-19, there no vaccine of medicine that protects you from this RNA-Virus (coronavirus). Only your immune system can protect you by fighting against this deadly virus and there is the need for a strong and healthier immune system. During this situation, you must add the top best food for strengthening the immune system in your routine diet.
Contents of the Article
Immune system
The immune system protects the body from disease or other potentially harmful foreign entities that cause infection or diseases. The immune system includes body cells, tissues, organs, and proteins. This system attacks and tries to kill as it identifies the unknown entities in the body which includes viruses, bacteria, and parasites. Whenever the immune system found any unknown entity, it releases the antibodies which attack and killed that unknown entity (pathogen) which may be a virus, bacteria, or another parasite. You get ill whenever your immune system fails to release proper antigen against pathogens. Hence proper feeding certain foods to your body can help to keep your immune system healthier and stronger.
Top best food for strengthening the immune system
As you know that only a strong and healthier immune system can protect you from COVID-19, also you are looking for ways to save yourself from flu, colds, phenomena, coronavirus, and other infections, than prepare your diet plan and include top immune-boosting foods in your diet.
How can you improve your immune system?
Your immune system also does excellent work to shield you from microorganisms but sometimes it fails, the pathogen enters your body and makes you sick. Hence the thought of improving your immunity is good, but it is not a single entity it is a complex system so there is the need for a complex plan for improving your immune system, which includes proper diet, physical exercise, and psychological exercise.
Top ten immune boosting foods
According to nutrition experts, above 80% of our immune system is in our intestines, and only making our diet the most effective way to improve your immunity. Here are ten “top best food for strengthening the immune system”.
Garlic
The garlic is a common ingredient in every kitchen because it has long been used as a flavor booster in different food items including chicken & mutton karahi, vegetables, curries, pizza, pasta, etc. Garlic is the potential to quickly boost the flavor of any dish and cure some of the most severe diseases. According to food expert garlic has the antibacterial and antifungal properties because it contains the Sulphur containing compounds, allicin. Also, the 100 grams of garlic contains approximately 150 calories, 33 grams of carbohydrates, 6.36 grams of protein. Besides, garlic is enriched with vitamin B1, B2, B3, B6, vitamin C, Ca, Fe, Mg, Mn, P, K, Na, and Zn. Therefore, garlic is a health elixir and immunity booster.
Green Tea
Always remember that your health is rooted in your lifestyle and genes, no one food protects you from all parasites, but few foods can boost your energy level and immune system, in which green tea is one of them. But parallel to this you do need to take care of yourself in other ways, such as not smoking, do exercise, and maintaining a healthy diet.
Green Vegetables
Especially leafy green vegetables are packed with vitamins, minerals, and fiber but low in calories, so these are best for skin, eyes, BP, and stress. Also, the spinach is very rich in Vitamin A, C, and K, therefore green vegetables are the most important part of a healthy diet.
Ginger
This is one of the most important and healthiest species on the planet. During this pandemic, the use of ginger is more beneficial because it helps decrease inflammation, which gives relief in sore throat, joint pain, common cold, flu, nausea. The use of ginger will boost your immune system.
Mushroom
The mushroom is fat-free, low sodium, low calories, and cholesterol-free species on the planet. Mushrooms are packed with vitamins, fiber, and minerals. The mushroom contains Vitamin B and Selenium (a powerful antioxidant), which support your immune system and prevents damage to cells & tissues.
Broccoli
It is a tasty and hearty vegetable, which is very rich in nutrients including Vitamin A, C, E, Antioxidant, and fiber. According to nutrition expert, 100 grams of Broccoli contains 89mg of Vitamin C.
Citrus Fruits
The citrus fruits are characterized by a leathery rind and white pith that encases juicy segments. Mostly these grow on flowering trees and shrubs. These are rich in vitamins A, B, C, K, and minerals like copper, magnesium, potassium & calcium.
Papaya
Papaya is the fruit of angels, which is rich in vitamin C. It has a wide range of benefits in terms of health making it a perfect fruit choice to include in your diet. Single papaya produces over 200% of your regular vitamin C requirement. It boosts your immune system and your immune system will serve perfectly as protection against multiple diseases and can really render you sick.
Mango
Mango has many health benefits. Vitamin A is essential for a healthy immune system and only 165 grams of mango provides 10% of your daily vitamin A. This the season of mango so you must eat mango regularly and boost your immune system.
Apple
Apples are the best sources of fiber and natural sugar and you know that an apple a day really can keep the doctor away. Because, it is rich in vitamin A, B-1, B2, C, K, and full of minerals (potassium, iron, manganese & calcium). Regular use of apple helps in weight loss, treating anemia, eyesight, blood sugar level, lowers cholesterol.
Conclusion
Balance diet is essential for a healthier and strong immune system, but regular exercise is the most important parallel to nutritious food eating. Your best balance and nutritious food eating plan, the selection of top best food for strengthening the immune system, and regular physical exercise like Yoga, morning walk, running, the outdoor game will the guaranty of the strengthened immune system.
You must read these important articles;
- The impacts of COVID-19 and Art of Life
- Make your home more productive to work
- Effective of stress on you – Negative and Positive Impacts
- Racism is unacceptable and ways to stand up against racism
- Organic foods are healthier – Eat to cope with current pandemic
Always remember, Only GOD is perfect nothing else. Don’t wait for perfect, take the hand and make it perfect for your relationship. (Lifestyle Guru)
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Last Updated: June 16, 2020
We need to do this now more than ever. It is easier than being vulnerable to the virus
I will be sure to eat more of these. I do not have the time to get sick.
I’ve gotta throw SALMON into the mix! 😉
That is what I need. Also, I think summer is the best time to switch to healthier eating habits 🙂
I didnt know garlic boosted your immune system. I am grateful for this list of superfoods
What a great list of immune-boosting foods. I need to add these to some meals of ours.
So many of my favorite foods. Maybe that is why I never get sick
Great list! I have an autoimmune condition, so these will definitely help me. Trying to be healthier in quarantine is really tough!
It’s great to have this list! I’m surprised at a few of the foods like apple.
Thanks for this list. I’m proud that to say that I eat all of these. Except for the green tea. Hehe
Food is the primary source of our health and eating well not only makes us happy but protects us. Very useful article.
Thank you for this helpful guide. I really need to start eating right to boost my immune system.
Feeding your body certain foods, such as citrus, turmeric, ginger, garlic etc may help keep our immune system strong. Thanks for sharing the above list which is quite helpful.
Comprehensive list I must say. I try to include all the things you have mentioned in my diet except broccoli.
Looks like I need to do some shopping and stock up, thanks!
A great list for a vegetarian like me. Happy to see that many of these immune boosting food are already a part of my daily diet.
To be honest I didn’t know some of these foods have really helpful benefits! Thank you and I’ll make sure to eat these more often!
Thank you for sharing this post! We really need this information during these challenging times. We need to do everything possible to help protect and build our immune system against covid19.
Thank you for providing this list. Will try to include as many as possible in my diet
Apple a day keeps the doctor away. Very good post.
I did not know about garlic. But yeah, this is really informative for me…
I know that garlic is a great vegetable to eat to boost your immune system. There are so many antioxidants in it.
I was happy to see that 9 of them are actually part of our diet. I love papaya, I could eat it every single day.
Wow such great insight,Great tips especially in these times! will be trying some fo these out
I’m so glad that we actually eat almost all of this on the list. I need to make sure that my family is always safe nowadays.
green tea is my jam- i love having it in the morning or at night after a long day.
I’ve always use garlic and ginger to boost my immune system. I take them on tea,is something that is very traditional to me I love it.
I wasn’t aware of a few of these, thanks for sharing this list!
All those ingredients are healthy. I have a ‘healthy jar’ where I mix some grated ginger with lemon zest and honey. I take a tea spoon full each morning. It has amazing health benefits.
Strengthening our immune system is so important for us and our children, especially during this time. Very informative article.
I love that what we eat can truly heal us! Thanks for sharing these immune strengthening foods!
Healthy eating is so important for a wide variety of reasons. Thank you for these tips.
Having a healthy diet will totally improve your immune system and you will be healthier for sure. Thanks for this detailed list of the best food to eat to stay healthy, I will totally recommend doing yoga also!
Fortunately for me, I love all of these with the exception of mushrooms. And I don’t dislike them, I just don’t love them. I can easily eat more of these foods.
All these wholefoods are so delicious. I crave more of them every day.
I love green tea and I’ve been eating more fruits and vegetables. You’ve helped me see which ones I need to focus on.
Thank God that for a picky eater like me, I’m eating all of these on your list to be able to cope up and boost my immune system.
A real food diet is critical for a healthy immune system. I love salads and cooking from scratch.
At this moment, it is really important to have foods that help us strengthen our immune system(especially to fight with coronavirus). Great article for the present context.
I love my fruits and vegetables and I eat most of the above list quite frequently. The only thing I don’t like is green tea!
I just love this and am consuming as much healthy foods as possible and all of these are wonderful suggestions. They are so yummy for you and add to that all of the benefits and it is crazy not to make sure to eat these foods as they are good for you in multiple ways!
Very informative and useful post, especially in the light of present public health situation when everybody is investing in boosting their immunity. Being from India, I’m very familiar and an advocate of increasing immunity naturally, food plays the primary role in it. Loved your list and recipes.
I am making sure that greens are always in the plate every meal. Supplements like vitamins are also included to make sure we are getting the right dosage of nutrition.
I love all of the foods on this list, I’m glad that I am boosting my immune system with my favourites.
This was so interesting to read! I consume a lot of these foods on a regular basis! So, I hope that will be helpful for me!!
We all need to eat healthy food to boost our immune system. Thanks for the tips.
We totally agree with these food items to help you. Great post dear.
so important to take care of our immune system — thank you for this article!
kileen
cute & little
This is helpful! WE try to be healthier now because of this pandemic. Will make sure to add this food list ours.
Wow! I didn’t know about the papaya and mango. I will definitely add this to my shopping list. Thank you.