10 Immunity-Boosting Foods to Include in Your Diet

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Sun, 05 Sep 2021 - 02:21 GMT

Image courtesy of Shutterstock

Image courtesy of Shutterstock

A strong immune system is the forefront defense against viruses attacking your body. As COVID-19 is still spreading, besides the necessity of abiding by all precautions, keeping our immune system strong is vital. Getting enough sleep, exercising regularly, and minimizing stress are all ways to help keep your immune system stronger, but above all eating healthy is integral. So, before you make your next grocery shopping list, here are 10 foods you need to include that will give your immunity a boost.
 
1. Citrus fruits
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Fruits such as lemons, oranges, grapefruits, and tangerines are packed with vitamin C. Vitamin C helps increase the production of white blood cells which your body needs to fight any infection. Citrus fruits are considered great natural remedies that help you recover from a cold.
 
2. Red bell peppers
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Red bell peppers are the highest in vitamin C content among other fruits and vegetables. In fact, red bell peppers contain almost 3 times more vitamin C than that found in citrus fruits. Additionally, they are rich in vitamin A and beta carotene.
 
3. Garlic
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Besides being every kitchen’s staple ingredient, garlic is known for its effectiveness in fighting infections. Its rich content of sulfur-containing compounds such as allicin makes it a great immunity booster. 
 
4. Ginger
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For centuries ginger has been the ultimate go-to home remedy for colds and flu. Ginger is known for its anti-inflammatory and anti-oxidative properties which help fight against illness. Ginger is also great in reducing and relieving a sore throat. 
 
5. Spinach
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Spinach is a superfood that is very beneficial for your overall health. It is not only loaded with vitamin C but also rich in antioxidants and beta carotene which help fight infections. Spinach is also rich in flavonoids which are effective in preventing common colds.
 
6. Turmeric
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This yellow spice has been used in alternative medicine for its numerous healing properties. Turmeric is an excellent immunity booster for its high concentration of curcumin, a compound which has anti-inflammatory and antioxidant effects.
 
7. Blueberry
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The flavonoids in blueberries play a vital role in the defense system of the respiratory tract. Researches show that people who consume a lot of blueberry where less likely to catch an upper respiratory tract infection.
 
8. Sunflower seeds
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Sunflower seeds can be a healthy and tasty snack option and are versatile enough to be added to salads or breakfast bowls. They are rich in antioxidants and vitamin E which improve the immune system functions and fight off free radicals.
 
9. Dark chocolate
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Believe it or not, but this delicious treat can also be of great help. Dark chocolate has a high content of theobromine, an antioxidant that has been proven to soothe bad cough and suppressing its symptoms. 
 
10. Shellfish
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Shellfish such as crab, oysters, and lobsters are high in zinc which is essential for boosting the immunity and helps the immune cells function as needed. However, keep in mind that zinc consumption shouldn’t exceed 11 mg for men, and 8 mg for adult women as over intake of zinc can slow down the immune system functions.
 

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