Include these 12 powerful immuno boosters in your diet to keep yourself strong! : Samrah Akhter Clinical dietitian

During this corona pandemic everybody is looking for immunity booster foods. Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent colds, the flu, and other infections, Include these 12 powerful immune system boosters in your meal. Citrus Fruits, Garlic, Ginger, Spinach, Yogurts, Almonds, Sunflower Seed, Turmeric, Green Tea, Papaya, Kiwi, Poultry. Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. Start with these flu prevention basics, which will be continued next week!
Immune System Boosters
1. Freshen Up with Citrus Fruits: Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Oranges, Lemons, limes, Guava, Bell peppers are good source of Vitamin C which helps increase the production of white blood cells, which are key to fighting infections.

2. The Power of Garlic Cloves: Bring on the Bulbs Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

3. Make Friends with Ginger:*Anti-inflammatory Root
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger also possess cholesterol lowering properties.

4. Super Spinach: Leafy Green Superfood
Spinach made it in our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

5. Yogurt : Reasons to Like Low-Fat Yogurt
Yogurt a good source of calcium, can be made more beneficial by being fortified with vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Fortified Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin).

6. Almonds: The Super Food
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
All things considered, almonds are as close to perfect as a food can get.
(List Continues : next week)
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