12 Nutrients Rich Foods To Boost Your Immunity

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As we become conscious of our eating habits, a balanced diet is essential to grow our bodies. For a balanced diet, it is essential you have carbs, protein, fiber, fat, vitamins, minerals, and water.

Foods we consume have a vital role to play in boosting our immune system and helping us fight infections or diseases. Kick off your healthy diet journey by including these nutritious foods in your routine and boost your immune system.

1. Broccoli

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Broccoli is a powerhouse of the nutrients. It contains various minerals, vitamins as A, C, and E, and is rich in fiber. The best part: it's low in calories as well.

Having Broccoli on our diet boosts our immune system and prevents us from the risk of cancer, improves our bone health, enhances skin health, and many more. To reap the most of its benefits, make sure you do not overcook the broccoli. Researchers suggest consuming broccoli by steaming or microwaving as it preserves nutrients essential for our body.

2. Asparagus

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Another nutrient-packed food that you need to include in your diet is Asparagus. It contains an important nutrient, potassium which helps to keep our bones, heart, kidneys, and nervous system healthy and functioning.

Asparagus has immune-boosting nutrients such as vitamins A, C, E, zinc, protein, and more. It can be consumed by mixing in soup, lentils, and other soupy vegetables. Having asparagus on your daily diet aids you in digestive health, lower blood pressure, and lose weight. So, make sure to add this inexpensive, super healthy food to your diet and boost your immune system.

3. Citrus Fruits

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When you catch a cold, you often hear people suggest you to have citrus fruits. This is because it is rich in nutrients as vitamin C that helps boost the immune system and production of white blood cells, a key to fighting infections.

The most commonly available citrus fruits are lemon, oranges, tangerine, lime, and grapefruit. Include these citrus fruits in your diet and prepare your body to fight any infections. Consuming citrus fruits also promotes a quicker healing process of wounds, and creates stronger skin, and arteries.

4. Mushroom

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If you want a healthy immune system, you need to add mushrooms to your diet. It contains macronutrients as vitamin B6, vitamin D, and selenium.

The nutrients available in mushroom helps you prevent heart disease, assists cell growth eventually leading to a strong immune system, and helps your body form red blood cells, protein, and DNA. It also has vitamin D essential for absorbing calcium and having strong bones. On top, it also helps lower your cholesterol level. So, make sure you add this rich nutritious food to your diet and boost your immune system.

5. Salmon

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Salmons are rich in Omega-3 fatty acids, the most common nutrient available in fatty fish. Salmon is a power station of nutrients as Vitamin D, selenium, protein, and omega-3 fatty acids, the immune system boosters.

As the US Food and Drug Administration suggests consumption of 8 ounces of seafood per week, having salmon is a great option. 3.5 ounces of salmon has 20 grams of protein which is essential in cell repair and production, muscle health, and fighting infections. It is also rich in nutrients such as vitamins A, D, B12, and other acids required to boost the immune system, regulate sleep, and weight management.

6. Spinach

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We often get to hear the suggestion of consuming green vegetables when we have weaker eyesight. Not just to improve eyesight, green vegetable such as spinach is rich in vitamin C, and numerous antioxidants that boost our immune system, and the ability to fight against infections.

Having spinach on your diet helps boost hydration, have healthy bones, reduce the risk of anemia, and protect your heart health too. Reap the benefits that spinach has to offer by cooking it lightly for better nutrient absorption.

7. Garlic

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Garlic is available in almost every household, used for adding taste to the food. However, apart from making our food tasty, garlic is a medicinal herb too. You can find an abundance of nutrients and minerals such as Vitamin C, K, zinc, phosphorous, potassium, and more in garlic.

This immune booster helps you recover from the flu, improves your cardiac health, enhances brain functions, improves digestion, and many more. Nutrients available in garlic also help in lowering the cholesterol level and balancing the blood sugar level. So, include garlic in your diet and enjoy delicious food all while boosting your immune system.

8. Meat and Meat Products

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Meat and meat products are ranked on top when it comes to having nutritional food. They are a rich source of energy with various nutritional benefits. 

Along with a generous amount of protein, meat and meat products are full of nutrients such as iron, zinc, vitamin B12, omega 3, iodine, etc. The nutrients available in meat help boost the immune system, keep skin healthy, and help in reproductive health too. Similarly, having meat is good for your nervous system and supports heart and brain health. Having said that, consuming excess meat is hazardous. So, make sure you add a fair amount of meat to your diet and enjoy the benefits it has to offer.

9. Apple

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'An apple a day keeps the doctor away'. It is true because each apple is rich in fiber that helps in the reduction of inflammation in the body. Apples also store vitamin C and various antioxidants.

Eating one medium apple a day helps in lowering blood pressure and cholesterol too, supporting a healthy heart. Having an apple without peeling the skin helps in having a healthy heart with the fiber and polyphenols contents in it. Apples also help strengthen our lungs. Apple helps boost the immune system as its skin contains quercetin, a plant pigment flavonoid. Along with having a healthy heart and lungs, the nutritional value of apples helps in enhancing bone health too. Daily consumption of a medium apple helps in managing diabetes too.

10. Legumes

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Beans, peas, and lentils are all varieties of legumes. They are unmissable foods to include in your diet as they are huge sources of protein, fiber, iron, vitamin B, calcium, zinc, phosphorous, and more. It's an immune booster that helps you have a healthy life.

Legumes have antioxidants that help prevent cell damage and fight diseases. Vegetarians substitute legumes for meat as they are packed with nutrients essential to the human body. Having legumes helps lower blood sugar and blood pressure too. The fiber contents in beans and legumes help in regular bowel movements. Also, the carbohydrate contents in the legumes provide steady energy to the brain, body, and nervous system. Legumes can be added to any meal, breakfast, lunch, or dinner.

11. Oats

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If you have a bowl of oatmeal in your breakfast, that's a good thing and continue having it. Oats are rich in various nutrients as high-quality protein, vitamins, phosphorous, zinc, iron, calcium, and other antioxidants. Oats also have beta-glucan, a type of soluble fiber that helps in reducing blood glucose and regulates type 2 diabetes.

Apart from regulating diabetes, oats have other important vitamins, and minerals which have anti-inflammatory and anti-itching effects. The nutritional value of oats helps boost the immune system, preventing an individual from having heart disease. It also helps to maintain the cholesterol level and aids your weight loss journey. The healthiest oatmeals are the old-fashioned, quick-cooking oats. As far as you can, it's better not to pick the instant oatmeal as they can have added sugar.

12. Chili Peppers

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Chili peppers are part of staples in the Asian community. Along with adding taste to the food, it comes with high nutritional value. Chili peppers have vitamins, minerals, and antioxidants.

Some nutrients found in chili peppers are vitamins A, C, B6, K1, potassium, and copper. The vitamin C available in the chili pepper helps boost immune functions and is vital in wound healing. When consumed in adequate amount, the potassium content in chili peppers helps in preventing the risk of heart disease. Copper usually lack in the Western diet, hence, having chili peppers rich in copper helps in having strong bones and healthy neurons. Likewise, vitamin B6 available in chili peppers helps in energy metabolism.