Increase immunity power food

Plan your meals to include these powerful food to boost your immunity & fight infections.

Papaya

Papaya is a food loaded with Vitamin C, you can find 157% of daily recommended amount Vitamin C in single papaya. It is originated in central America & Sedan Mexico but this fruit has now grown in many other part of the world. Papaya contains enzyme called PAPAIN Which can break down tough protein gems found in muscle meat & it can help in digestion also.Papaya has decent amount of Potassium,Vitamin B & Folate. All of which are beneficial to your immunity system. it also contains decent amount of any other Anti-oxidants & Vitamin A. All these vitamin & anti-oxidant makes it a great fruit for boosting your immunity. 

Garlic

Garlic is known by one other name "Immunity boosting superstar". For thousand of years, people all over the world have hailed garlic as an elixir of health, it helps to treat common cold, flu & variety of other illnesses. Despite its notorious order, this plant actually belongs to lily family. one clove of garlic contains 5mg of calcium, 12mg of potassium & more than 100 sulphuric compounds, power enough to wipe out any bacteria and infection, In fact garlic was used prevent gangrene & both world wars. Raw garlic not cooked  or dried is the beneficial for health, since heat or water inactivates sulfur enzyme which can dominoes garlic anti-biotic effect. Garlic also seems to lower blood pressure, cholesterol & also kills parasites in our body.            

Green Tea

Both green & black tea are packed with flavinoids, which is type of anti-oxidant. Green is really a cells level "EPIGALLOCATECHIN GALLATE or EGCG" another powerful anti-oxidant, EGCG has been shown to enhance immunity function.The fermentation process black tea goes through destroy a lot of EGCG present in it. Green Tea on other hand is esteemed and not for mandate so the EGCG is preserved. It has been studied to treat various diseases & may be one of the main reasons, green tea has such powerful medicine & properties.Green is also a good source of amino-acid "L-Theanine". L-theanine may aid in the production of gem fighting compound in your T cells.   

Broccoli

Broccoli is supercharged with vitamin & minerals, packed with vitamin-A,C,E, as well as many other anti-oxidant & fiber. Broccoli is the healthiest vegetable, you can put your table. The rich amount of vitamin-c is found in broccoli helps to boost your immunity level, 100gm of broccoli can contain up to 89mg of vitamin-c, which is more than lot of citrus fruit. Broccoli is also rich in beta carotene & host of other anti-oxidant which makes it a perfect vegetable for your overall immunity.The key to keeping its power intact is to cook it as little as possible or better yet not at all, out of all the cooking method esteeming is best if you want to preserve the nutrition present in broccoli.

 Ginger

 

Ginger is another ingredient that many people have trusted since ages, for treating various type of illnesses. Ginger may help decreases inflammation which can help reduce sore throat, joint pains, Flu, cold & many other inflammatory illnesses. Ginger may also help decrease nausea & vomiting, While its use in many sweet desert. Ginger packed some heat in the form of gingerol , it is relative of  capsaicin, This compound decreases chronic pain & lower cholesterol property, which is according to recent animal research conducted in Australia. Ginger helps immunity system to perform optimally by boosting it when it is under active or suppressing it, when it over active, research also suggest that ginger can help fight drug material also.

Spinach

Spinach is rich in Vitamin C, also packed with numerous anti-oxidant & beta carotene which increases the infection fighting ability of your immunity system.This vegetable can be incorporated quiet easy into your diet & it is cheap & as well easy to prepare. Spinach is rich in Calcium, Iron, Magnesium,Potassium,Vitamin A, Folate & many other anti-oxidant which are essential micro-nutrients for your immunity system. Similar to broccoli, spinach is healthiest when it is cooked as little as possible so that it retain its nutrition, However, light cooking enhances Vitamin A & allows other nutrient to be released from oxalic acid. Spinach is one of the best source of magnesium which is necessary for healthy immunity system & also to maintain your blood pressure level.

Citrus Fruit 

           

Citrus fruit are one of the best sources of Vitamin C, most people turn to vitamin c after they are caught the cold that because it helps to build your immunity system, Vitamin C increases the production of white blood cells which are key in fighting infection. A review published in the nutrition general show that getting enough Vitamin C can reduce the symptoms & shorten the duration of respiratory type of infection like cold. it may also be useful in preventing & improving outcomes for condition like pneumonia, Malaria & dairiya. Anti-oxidant meanwhile help protect against oxidative stress & prevent damaged to your immune cells. Illustrative fruit include Oranges, lemon & lime because your body does not produce or store vitamin c, you need daily dosages of vitamin c for continued health, almost all citrus fruit are high in vitamin c with such a variety to choose from, it is easy to add a squeeze this vitamin to any meal. 

Red Bell Pappers

        

If you think, citrus fruits have the most Vitamin-C of any fruit or vegetable, well think again.ounce or ounce Red Bell Pappers contains twice as much as vitamin c as compared to citrus fruit, besides boosting your immunity system vitamin c may also help maintain a healthy skin. Red Bell Pappers are rich source of beta carotene, beta carotene helps to keep your eyes & skin healthy. Many studies have shown a association between diets & carotids & reduce incident many form of cancer & it has been suggested that this is the anti-oxidant property of carotids.

 APPLE

  

There are many different reason why apple are great building a strong immunity & good health. Apples contain good quantity of all good essential Vitamin A,E,B1,B2 & C, All these vitamin are essential for a proper function of the immunity system. Apples also contain "PECTIN" which are type of fiber that acts as a pre-biotic, this means it feeds the good bacteria in your gut or gut bacteria directly regulates the function of our immunity system by releasing the compound in gut that acts in a immune cells 7 module their function. Soluble fiber changes the personalty of immune cells, they go from being pro inflammatory, angry cells to inflammatory healing cells that helps us recover faster from infection.

Turmeric and Ginger tea

The best part about home remedies is its easier accessibility with no side effects. It's like a precautionary measure to make you strong enough to fight infections. To make this one concoction at home, add 2 table spoons of turmeric powder and 1 cm of ginger to about 3 cups of water. This has to be boiled, cooled down and consumed on a daily basis. Since immunity isn't like acne, it takes time for these remedies to show real effect. So keep following a routine and you'll see astonishing change next time a weather change hits. This remedy has 2 major components, turmeric and Ginger, each with its own set of beneficial characteristics. Ginger has anti-inflammatory properties which can be helpful in cases of Sore throat, like mine. It can also decrease nausea, packing heat in the form of a capsaicin relative called Gingerol. It also has cholesterol-lowering properties with the ability to lower down chronic pains. Turmeric, the same way, is more than just an ingredient in curry. Turmeric can be anti-inflammatory too in cases of osteoporosis and arthritis. To add on, it can also decrease exercise-induced muscle damage.

Lemon Water

Ready to see what a single ingredient can do single-handedly? There's a reason Beyonce called her last album Lemonade. She might just be sharing her regime, you know? Both, for personal and physical healing. Making lemon water is not rocket science. One cup of warm water with a single tea spoon of lemon juice can change your life quite literally. It is considered good for immune strength in Ayurveda, and can also help in weight loss if consumed on an empty stomach every morning. Vitamin C present in lemon can increase white blood cells production. You may not like lemon this early in the day, but your body will appreciate its benefits in the long run

Echinacea Tincture

The recipe is simple. filled with Vodka and add the herb Echinacea. Close the lid and leave it like that for the next 4 weeks. Herbs might sound difficult to find and if you feel all the options we gave you till now sounds too remedy like, wait for the next one. If you love a little extra sweetness to everything you take, honey is the best remedy for you. But, we have a catch here

Honey and Garlic

It might sound like an odd combination but the qualities of these 2 ingredients compliment each other in every way. In order to make the magic dish, peeled garlic cloves have to be placed in a jar filled with honey. Let this rest for next 5 days. Place this jar in the refrigerator and take1 clove of garlic with 1 teaspoon honey every day. Garlic's effectiveness towards strengthening the immune system has been well known since the early civilizations. Extra zing it adds to every cuisine isn't the only reason humans started using it, you see? According to the National Center for Complementary and Integrative Health, garlic can slow down arterial hardening and help in lowering blood pressure. It contains a high concentration of sulfur-containing compounds called allicin which give garlic its immune-boosting properties. Honey present in here isn't just for mere sweetness. Honey has strong antioxidant properties, which makes it a cherry on the cake

Amla Water

Apart from being a rich source of Vitamin C, Amla, also known as Indian gooseberry, helps detox your system. It also efficiently increases iron and calcium absorption. Just allow amla to soak in a glass of water overnight and you'll get your potion to good health ready in the morning. This berry is actually a very potent source of multiple minerals. It contains antioxidants, ellagic acid andgallic acid. Carotene present in Amla is also good for eyesight. By now you might feel that every remedy we talked about has some or the other special ingredient in it

Water

Yes, you heard it right. All remedies we talked about had water as their basic solvent. Importance and potential of water are often over looked. Water in itself is a strong natural immune booster. Having a sufficient amount of water helps in detoxification and better gaseous exchange in the body. It also helps in better removal of pathogens. Isn't that what we expect from all those expensive face masks and drinks in a supermarket? So next time, before you pick a commercially available detoxing drink, think again. You might already be carrying one in your backpack. 

In addition to good diet, exercise, proper sleep & proper supplementation is essential to build a good immunity system at this time of year.