Our immune system is our first line of defence against sickness and diseases. A strong immune system means our body is capable of fighting microbes and bacteria that cause numerous diseases like malaria or the flu. Nourishment plays a very important part in keeping the body’s natural defences in shape. The following is a list of food items that can help you stay healthy and boost your immunity.
1. Citrus Fruit
Rich in Vitamin C, citrus fruits come in a variety of shapes and sizes. Vitamin C is known for its ability to improve the production of white blood cells that help in fighting off diseases. They are also rich in antioxidants that help fight free radicals within the body that are responsible for internal damage. Citrus fruits like oranges, tangerines, clementines, lemons, limes and grapefruits are especially good for health.
2. Garlic
Aside from keeping vampires at bay, garlic is known to help fight diseases. Garlic contains a substance called allicin that has sulphur, which gives it its signature taste. It is this substance that helps in lowering blood pressure and is credited with making garlic so healthy.
3. Ginger
Ginger has anti-inflammatory properties that can help with conditions like osteoarthritis. A well-known spice, it is used to flavour food and tea across the world. It has multiple applications and is used in treating sore throat, colds and infections. Incorporating this healthy ingredient into your diet is rather simple.
4. Berries
Blueberries, strawberries and other delicious berries are rich sources of Vitamin C and polyphenols. They have been known to help fight cold, flu and other illnesses. These yummy treats can be used as a topping for your favourite ice cream or as a midday snack. They also contain trace amounts of minerals and provide hydration to the body.
5. Coconut Oil
Considered one of the healthiest sources of fat, coconut oil is a favourite of many diet experts. A rich source of varied nutrients like capric acid, caprylic acid, caproic acid, and myristic acid, coconut oil can be used as cooking oil. Aside from its edible benefits, coconut oil is also known for its cosmetic usage, like its ability to diminish fine lines and prevent hair fall.
6. Nuts and Seeds
Nuts like walnuts, almonds and pistachios are rich sources of healthy fats and minerals such as zinc, copper and selenium. Flaxseeds, sunflower seeds and even watermelon seeds have antioxidants that are good for health. Nuts and seeds can be a healthy snack option and can also be added to salads to improve the taste, while also adding to its nutritional value.
7. Sweet Potatoes
These yummy root vegetables are a great source of Vitamin A. They also contain some amount of calcium, potassium and iron as well, making them a healthy choice. There are many ways you can prepare sweet potatoes; boiling and then mashing them is one of the most popular ones. Sweet potato chips and fries are also a delicacy.
8. Yoghurt
Frozen yoghurt has become a favourite summertime treat for many. Yoghurt is probiotic and also contains nutrients like calcium, vitamin B-2, vitamin B-12, potassium and magnesium. This dairy product is known to strengthen your immunity and aid digestion. The live cultures in yoghurt are considered to be good bacteria that are beneficial for gut health.
9. Green Tea
Rich in flavonoids, green tea is perhaps the top 5 item on a diet expert’s list. Credited to aid better metabolism, green tea is a rich source of antioxidants that help the body stay younger from within. Studies have shown that green tea improves brain function and blood circulation in the body. So many benefits just from a cup of tea, nice!
10. Sunflower Seeds
A source of selenium, an antioxidant beneficial for Thyroid health, sunflower seeds are a healthy snack. Sunflower seeds have many other recognised benefits owing to their Vitamin E content, which inhibits heart diseases and improves skin health. These seeds are also known to prevent diabetes and improve nerve health.
Conclusion
Healthy eating habits can greatly improve your health and general well-being. Better nutrition is linked to a lower risk of developing illnesses and diseases. Incorporating these healthy foods in your daily diet can help your body fight diseases better and maintain its youthful appeal longer.
