From 2020 the Covid-19 infection has spread and infected many people. We have vaccines, but till now are in fear. Safety measures are crucial to protect us from getting infected. However, we must build strong immunity to fight the infection. And the food is a natural source of all minerals to help build immunity.
Sodium, Potassium, Calcium, Vitamin D, Zinc, and Protein are some name that helps build strong muscle and nerve system. And certain foods are sources of these minerals. Here read about six foods that boost immunity in 2022.
Citrus Fruits
Citrus fruits are mood refreshing. With sweet and sour in taste any kind of citrus fruit contain essential nutrients.
Citrus fruits like lemon, lime, tangerine, or oranges are a good source of
- Vitamin C
- Vitamin A
- Potassium
- Fiber
- And a lot of fluid.
Citrus fruits have anti-inflammatory properties. Therefore, it helps prevent diabetes, heart disease, arthritis, Alzheimer’s disease, and cancer. Folate in oranges prevents genetic defects of the baby in the womb. Having vitamin C, one can absorb iron more that helps prevent anemia. Having one orange a day can increase your immunity upright.
Broccoli
It is a good source of Vitamin C, beta carotene, and sulfur. And these essential nutrients in broccoli boost glutathione. It is an antioxidant compound that helps to reduce free radicals. Broccoli is the vegetable that contains
- Potassium
- Phosphorus
- Iron
- Calcium
- Zinc
- Thiamine
- Riboflavin
- Niacin
Therefore, it helps lower blood sugar, diabetes, and obesity. Phosphorus in broccoli slows osteoarthritis. It also contains zinc, the obligatory nutrient after iron is present in every cell. Zinc increases the sense of taste and smell. Broccoli helps to maintain zinc levels in the body. Add broccoli salad or in soup and ward off many diseases.
Ginger
Ginger root is used as a spice and has many benefits. It helps boost immunity by helping fight diseases. Ginger has nutrients like
- Vitamin B6
- Magnesium
- Zinc
- Phosphorus
- Riboflavin
- Niacin
- And folate
Vitamin B6 in Ginger helps to maintain amino acids. And build a good immunity. Phosphorus in ginger roots helps in the formation of bones and teeth, also strengthens them. Also, ginger has riboflavin to break carbohydrates and convert them to energy. However, in a family of four, we should intake only 5-10 gm of ginger. Drink tea with ginger good for you. Add it in curry or recipes. It prevents the cold and cough, sore throat, certain inflammations, and maintains cholesterol.
Spinach
Spinach is renowned as a superfood because of its beneficial nutrients. Before reading about the enormous benefits of spinach, let take a look at its nutrients. Relaxing green leaves of spinach contain:
- Magnesium
- Iron
- Calcium
- Fiber
- Vitamin A
- Beta-carotene
- Vitamin K
- Vitamin C
Calcium in spinach supports bone health. Iron and Vitamin C help form red blood cells. The three cups of raw spinach fulfill the daily goal of Vitamin A, Vitamin C, and Magnesium. Spinach has high anti-oxidant, which helps maintain eye health and blood pressure. It also boosts brain health. We can easily add spinach to our diet by making dishes like Spinach Salad or ‘PalakPaneer’ aka cheese with spinach. It is important to note, over-cooking spinach may destroy nutrients. So, try not to cook it for more than 4 minutes
Yogurt
Yogurt is a tasty and beneficial natural probiotic. A bowl of yogurt contains a good amount of
- Protein
- Calcium
- Potassium
- Sodium
- Fat
- Carbohydrates
Yogurt helps to maintain good bacteria in our gut. Research shows that our immune system and microbiome of yogurt works with one another to fight outsider pathogens. Thus the microbiome balanced immune response. Also, calcium helps strengthen bones and muscles. High protein in yogurt helps to repair our bodies. So, adding healthy yogurt to your diet enhances immune function.
Almonds
There are many health benefits of almonds. Though almonds are high in fat, it does not increase bad cholesterol. Full of nutritional value, almonds contain:
- Fat
- Protein
- Fiber
- Vitamin E
- Magnesium
- Manganese
- Copper
- Riboflavin
Vitamin E in almonds increases plasma and red blood cells. Copper helps to maintain cardiovascular health. Manganese is an essential microelement present in almonds. This nutrient helps to build connective tissues and bones. Daily intake of 5-6 almonds wards off diseases. You can eat them with milk, in roasted form, or almond butter.
