Boost Immunity

In this week's challenge you must Boost Immunity . Eating nourishing foods rich in certain vitamins can help your immune system fight off illness.Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. The good news is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach.

Foods That Boost the Immune System:

1. Citrus fruits

   Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Popular citrus fruits include:grapefruit, oranges, tangerines, lemons, limes, clementines

2. Red bell peppers

   If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

   Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Ginger

   Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

5. Almonds

   When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

6. Papaya

   Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

7. Turmeric

   You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, researchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

WAYS TO BOOST YOUR IMMUNE SYSTEM:

1. Keep a plant-based, heart-healthy menu.
2. Power up with phytochemicals.Fruits, vegetables and other plants contain naturally occurring substances known as phytochemicals. Phytochemicals give fruits and vegetables their color and flavor. Phytochemicals act as soldiers in the immune system to protect the body from damage.
3. Decrease your risk of malnutrition.
4. Make changes to your lifestyle. Decrease your exposure to bacteria, viruses and germs. Aim for 7 hours or more of sleep every night. If your sleep is interrupted, try a 30-minute nap during the day.

Suggested Reading:

7 superfoods that will keep all kinds of fevers away - Learn more here.

Boost your immune system in just 2 minutes - Learn more here.

How to Boost Immunity and Stay Healthy - Learn more here.