TOP WINTER FOODS TO BOOST IMMUNITY ✓

Top foods for winter to boost up your immunity.

#HEALTHBLOGS

During winter its too difficult to keep our body hydrated, and take care of our body, we even dont what food shoud we take to keep healthy in winter, and also we get ill many times.So in this artice we will say about 14 foods which will help you to boost up your immunity as well as hydrated in winter.

1. Citrus fruits

Most people turn to vitamin C after they’ve caught a cold. That’s

because it helps build up your imm une system. Vitamin C is thoug

to Increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

• grapefruit

• oranges

• tangerines

• lemons

• limes

• clementines

Because your body doesn’t produce or store it. you need daily vitamin C for continued health. Almost all citrus fruits are high In vitamin C With such a variety to choose from

it’s easy to add a squeeze of this vitamin to any meal.

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 systern, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is suxrcharged with vitamins and minerals. lacked 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

better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also

help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur.containing compounds. such as allicin.

5. 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 Inflam rnatory illnesses.Ginger may also help decrease nausea. While It’s used in many

sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol lowering properties, according to recent animal research.

6. Spinach

Spinach made our list not just because it’s rich In vitamin C. It’s also packed with numerous anti oxidants and beta carotene, which may increase the infectlon fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. however, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for vogurts that have “Live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre flavored and loaded with sugar. You can sweeten

plain yogurt yourself with healthy fruits instead.

Yogurt can also be a great source of vitamin D,  so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. 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 to presence of fat to be absorbed properly. Nuts, such as almonds. are packed with the vitamin and also have healthy fats. A halfcup serving, which Is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

9. 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 antiinflammatory in treating both osleoarthritisand rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocate chin gallate, or EGCG. Another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your
T-cells.

11. 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 antIinflammatory effects. Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi

Like papayas. kiwis are naturally full of a ton of essential nutrients, including folate, potassium,
vitamin K. and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other

nutrients keep the rest of your body functioning properly.

13. Poultry

When you’re sick, chicken soup is more than just a feel-good food with

a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey. Is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. lts also vital to the formation of new and healthy red blood cells. Stock or

broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Shellfish

Shellfish Isn’t what jumps to mind for many who are trying to boost their immune system, but me types of shellfish are packed with zinc. Zinc doesnt get as much attention as many other vitamins and minerals. but our bodies need It so that our immune cells can function as

Intended.

Varieties of shellflsh that are high in zinc include:

• crab

• clams

• lobster

• mussels

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