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Our food is our best friend and can help us boost immunity and stay fit in several ways. It can offer us a healthy life just by inculcating some important things in our daily habits.


Feeding those foods into your body will help maintain healthy immune systems. If you're looking for ways to stop winter colds and flu, the first step would be to visit the local grocery store! Planning the meals to include the 15 high immune system contributors.


The immune system is composed of blood, cells, tissues, and proteins. These carry out body processes together that ward off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.


When a pathogen reaches the immune system it triggers an inflammatory response. The immune system releases and destroys antibodies that bind antigens to pathogenic agents.


Used as a medicinal shrub, elderberry has been in use for centuries. The most common version of elderberry is the Sambucus Nigra or the black elderberry bush. It is vastly used in making lozenges and syrups. Its extracts have great antiviral and anticancer and anti-inflammatory properties. It is also high in flavonoids. The syrup is taken as a remedy for cold, flu, and bacterial sinus infections. It can also be used to control swelling in mucus membranes, and it helps in the reduction of flu. It also boosts your immune system against the dreaded COVID 19 infection.


You must be wondering as to how mushrooms are going to affect your immune system. Consume more button mushrooms. Mushrooms contain high percentages of selenium and B vitamins like riboflavin and niacin. These minerals and vitamins are very beneficial for boosting your immunity and keeping them in good form. They are also high in polysaccharides, sugar-like molecules that help grow immunity in your body. Mushrooms can help in increasing the flavor of many dishes. You can try many recipes to cook mushrooms the way you like them.


This berry is a black-purple fruit that grows on the acai palm tree in the Asian continent. It also grows in certain parts of South America. The fruit is high on antioxidants and flavonoids. These flavonoids are very potent antioxidants. It cleanses the body from any free radicals and potent impurities. They boost up the immunity and lower the infection rates in the body. Every time is the best time to enjoy these berries.


Oysters are a natural powerhouse from the sea. Every ounce of oyster serving provides 190% of the daily required selenium and vitamin C. all of this with the bare minimum calories. It provides 45% of the total iron and 25% of the daily requirement of vitamin C. An ounce of serving contains 16 grams of high-quality protein. This seafood also provides zinc and vitamin A. These vitamins and minerals are essential for the proper immune system.


Watermelon is an immune-boosting fruit. A 2 cup serving of the fruit provides 270 mg of potassium, 30% of the daily value of vitamin A equal to the value of vitamin C. It is very low on calories. The serving of watermelon has 80 calories. It also contains vitamin B6 and glutathione. The body needs these compounds and minerals to keep good health and proper functioning of the immune system.


Wheat germ is the most inner part of the wheat kernel. It is the most fleshy part of the grain. It is very rich in vitamin B, zinc, magnesium, and iron. You may sprinkle wheat germ over your cereal or add it to the pulses or any given food item. You can also sprinkle it on your curd, yogurt, or any dish of your choice. It enhances the food quality along with the boost in your immune system.


It is recommended that the adults consume at least three servings of yogurt in a day. It provides you with protein, carbohydrates, calcium, and iron. Low-fat yogurt also helps your body to meet the daily requirement of vitamin B12, vitamin C, and vitamin B2 or riboflavin. Proper required levels of vitamin D and other minerals are needed daily by our body to maintain a good level of immunity.


Spinach gets the top slot in the healthy food chart. It is full of minerals, vitamins, proteins, and other compounds like iron, magnesium, and fiber. The nutrients in spinach boost the immune system and provide the body with important and necessary nutrients and repair the DNA. You can derive the maximum out of the spinach by eating it raw or a little cooked. Most people eat it like a salad and are benefiting from the properties of the green leafy vegetables.


About half the population of the world drinks tea regularly. It contains antioxidants like polyphenols and flavonoids that are known to boost immunity. They also reduce the risk of a heart attack. They also help the lipids and boost the HDL cholesterol and cut down on the LDL cholesterol, triglycerides, and total cholesterol are also well controlled by this beverage called the tea.


Have one sweet potato a day to fulfill your requirement of vitamin A, vitamin C, and just 100 calories. These vitamins are good for your immune system and great for your skin. They are completely cholesterol-free and fat-free. You can boil them or just roast them in charcoal. You get a dose of immunity-boosting minerals and vitamins from this simple fruit. They are also good providers of fiber for the digestive system.


This vegetable is a powerhouse to boost your immune system. A cup of broccoli provides the body with vitamin C. it is also rich in beta-carotene, potassium, magnesium, zinc, and iron. It also supplies an array of vitamins B1, B2, B3, and B6. Together these vitamins help the immunity to run in top form.


The most praised food item for centuries is the clove. It has antibacterial and antiviral and antifungal properties. The bulb is rich in antioxidants that feed in free radicals that fight Alzheimer's disease, heart disease, cancers, and other medical complications. The antiviral properties help in fighting cases of flu, colds, allergies, and COVID 19 infections.


It is good to have chicken soup when you are down with fever or some viral infections. The chicken soup gets over the fever, and the viral infections instantly and effectively. When the viral infections affect the respiratory tract, or the body responds to the inflammatory infections, then the consumption of this soup is very beneficial. The white cells begin to move towards the inflammation and try to recover and kill it. It stimulates the production of mucus associated with common cold and fever. You can cook it yourself, or you can order it from a restaurant or get it canned from a superstore.


These are some of the best food items that can help you boost your immunity and enjoy a healthy life. Do let us know if you have any other options in mind too.

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