I wish I know the importance of immunity-boosting before changing my meal plan. If you are also planning to change your diet then must include these 7 immunity-boosting food in your meal. Following immunity-boosting foods are also regularly given to the COVID patients admitted in the best hospitals in Multan.
After COVID-19, many doctors also emphasizes on using citrus fruits for making your immune system stronger. Let’s get into the detail of citrus fruits and other food that can boost your immunity.
1. Citrus fruits
Citrus fruits are the best immunity boosters that’s why many doctors recommend using citrus fruits. The vitamin C in the citrus fruit helps in increasing the white blood cells in your body. White blood cells are essential and they fight against any viral infection in the body. According to the National Institutes of Health, men need 90 mg of Vitamin C and women need 75 mg of it.
Citrus fruits include grapefruit, oranges, lemons, and limes. You can take it as a fruit or simply make the juice of these citrus fruits. You can also get supplements from medical stores that remove the deficiency of Vitamin C but don’t use it without consulting with your doctor.
2. Red bell peppers
Another rich source of Vitamin C is red bell peppers. These peppers have more vitamin C as compared to citrus fruits. Besides vitamin C and immunity-boosting red bell peppers are also good for making your skin. Red bell peppers also have Beta Carotene which is an antioxidant and it converts to Vitamin A which makes eye healthier.
Broccoli is a vegetable that helps in immunity boosting. Its importance cannot be ignored because it contains vitamins A, C, and E. Not only that but it is also rich in fiber and has many antioxidants. Therefore, it is considered as the healthiest vegetable.
Some doctors also suggest that consumed less cooked broccoli and steamed broccoli. The research was also conducted that showed that eating steamed broccoli is beneficial for health and it also lowers the risk related to heart disease.
Another green vegetable that you can use after Broccoli is Spinach. Spinach is also a rich source of vitamin C. It also contains beta carotene and antioxidants that fight against any viral disease. To keep the nutrients in the spinach make sure to cook it as little as possible.
Start adding Blueberries in your breakfast. It contains antioxidants that are good for making your defense mechanism strong against various diseases. Blueberries are also helpful in curing common cold and flu. They are also good for boosting your brain health.
Papaya is another fruit after blueberries that are essential for building a stronger immune system. Papaya is also a rich source of vitamin C. Besides this it also has anti-inflammatory properties and contains a digestive enzyme named papain. Apart from vitamin C it also provides your body with an essential component like potassium, magnesium, and folate which helps in making your body healthier.
The last item that you must add to your meal list is yogurt. Yogurt is a source of vitamin D which helps in regulating the immune system. Try adding organic and flavored free yogurt in your breakfast. Although, if you want some flavor in your yogurt, add your favorite fruits in it. You can also add a little bit of honey for making it sweeter.
There are many foods that can be used for enhancing immunity. But these 7 foods are the best of all. Therefore, use at least 4 or all of these food for boosting your immunity. You can also add immunity-boosting drinks like ginger tea and turmeric tea in your meal plan along with the above mentioned items.
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