Immunity Boosters Are You Looking For? 10 Superfoods You Should Try
Nutritionists recommend that we consume more superfoods, which provide us with essential nutrients such as infection-fighting vitamins.
It is pretty easy to catch the flu or a cold. Certain health disorders, such as arthritis and skin problems, are known to worsen in the winter. It can also cause the metabolism to slow down. However, this season is known for amplifying viral illnesses.
There are a few things you can do to stay ahead of the game and avoid seasonal infections. It’s done via increasing immunity. How do we go about doing that? Nutritionists recommend that we consume more superfoods, which provide us with essential nutrients such as infection-fighting vitamins.
With the 2019 coronavirus COVID-19 pandemic approaching, it’s especially crucial to remember that no supplement, diet, or other lifestyle change can protect you from COVID-19 other than physical separation, also known as social distancing, and good hygiene measures.
What are these superfoods that we should consume during the cold months? These foods are listed below.
1. Spinach
Spinach is a good source of magnesium, which is important for metabolism, muscular function, and nerve function. It’s mostly accessible in the winter. This heart-healthy, leafy green is extremely nourishing. Beta-carotene, antioxidants, and vitamin C are abundant.
2.Citrus fruits
Vitamin C is abundant in citrus fruits such as oranges, lemons, and kiwis, and it is necessary for immune system support. Vitamin C also aids in the production of white blood cells, which fight viral diseases when they infiltrate our systems. Grapefruits, tangerines, lemons, and limes all contain it.
3.Yogurt or curd
It improves metabolism as well as increasing immunity. You can eat it simple or sweeten it at home with sugar and fruits. Avoid commercially available flavoured or processed yoghurt. It’s high in vitamins and minerals, and it also contains lactobacillus, which helps the body get rid of disease-causing pathogens.
4. Papaya
The vitamin C content of papaya is exceptionally high. The readily available fruit also contains papain, a digestive enzyme that aids in inflammation reduction and red blood cell replenishment.
5.Raw honey
Honey has long been used in Indian households. It possesses anti-bacterial and anti-inflammatory effects. Honey can aid in the prevention of throat infections and bronchial asthma.
6.Garlic
Garlic is traditionally utilised in Indian cookery because of its numerous health advantages. Garlic use on a regular basis can help prevent cognitive decline, boost immunity, and reduce the risk of many malignancies. It contains a chemical called alliin, which gives it its characteristic flavour and odour. This chemical is particularly useful in the treatment of colds and flu.
7.Ginger
Ginger has anti-inflammatory and anti-oxidant effects. It aids in the relief of sore throats throughout the winter months and has been shown to lower the risk of cardiovascular disease. It also helps with nausea and digestion.
8.Turmeric
Turmeric is a well-known component in many curries. This bright yellow, bitter spice has long been used to treat osteoarthritis and rheumatoid arthritis as an anti-inflammatory.
High amounts of curcumin, which gives turmeric its unique colour, can help reduce exercise-induced muscle damage, according to ResearchTrusted Source. Curcumin shows potential as an immune booster and antiviral, according to animal research. More research is needed.
9.Kiwi
Kiwis, like papayas, are naturally high in critical nutrients such as folate, potassium, vitamin K, and vitamin C.
Vitamin C helps white blood cells fight infection, while the rest of the minerals in kiwis keep the rest of your body running smoothly.
10.Almonds
Vitamin E is often overshadowed by vitamin C when it comes to preventing and treating colds. This potent antioxidant, on the other hand, is essential for a healthy immune system.
It’s a fat-soluble vitamin, which means it needs fat in order to be adequately absorbed. Almonds, for example, are high in vitamin E and contain healthful fats.
Adults only require about 15 milligrammes of vitamin E each day. A half-cup portion of almonds (about 46 whole, shelled almonds) offers approximately 100 percent of the daily required intake.