Hi Everyone!!!

I hope everyone is staying safe, positive and making the most of this hard to describe the situation. Now is more important than ever to eat nourishing foods and time of increased focus on immune health. With all that is going on right now, trying to maintain a healthy diet and food habits is important. See, one part is adding some foods which boost immunity system is always necessary for our healthy life.

We always  talk more about expensive and fancy super foods like goji berry, kale, quinoa, etc. But we overlook some easily available and reasonable veggies, fruits and nuts that boost our immunity power.

Here are just 10 foods which boost immunity. So it is important to add these super foods to your food chart to increase the resistance power of your body.

You can also read: Stay Home & Stay Safe

Veggies:

1⇒ Spinach:

Spinach is a green leafy vegetable. Very popular in India and worldwide also. Spinach is low in carbohydrates but high in insoluble fiber, which is good for our digestion. Because of this type of fiber easily digest. Its also a good source of antioxidants, minerals especially Iron. Anybody can eat it but very good for growing baby, pregnant women or who has anemia. Spinach also boosts our heart’s health, eye side.

There are several ways to prepare spinach. you can cook it or eat it raw.

• Add chopped spinach into the dal
• Cooked famous and delicious palak paneer which is special in India basically (spinach with cottage cheese curry)
• Or just fry with garlic in a little bit oil

2⇒ Capsicum:

 

Capsicum also called peppers. It is a good source of Vitamin C & A. Also, it has B6, folate. Capsicum has natural sugar and also it contains dietary fiber, that’s why useful for diabetes patients. Also good for glowing skin. It is an all-rounder vegetable.

You can be cooked with another vegetable or you can eat it raw alone as a salad.

3⇒ Pumpkin:

Pumpkin is a highly nutritious food. Especially rich in vitamins A, C, and iron which can boost our immunity power. Pumpkin is low in calories, that’s why it promotes weight loss. It also contains antioxidants, alpha-carotene, Beta-carotene which may protect our cells against damage by free radicals.

The seeds of pumpkin are also very nutritious which has many benefits. It may improve bladder and heart health.

You can eat pumpkin in various ways. It gives you flexibility with your recipes. You can eat roasted or as a juice or as a side dish.

4⇒ Ginger:

Ginger is a very popular spice in all over the world. It is a powerhouse of gingerol, which is a great medicinal property. It has great anti-inflammatory and antioxidant properties. Ginger good for morning sickness in pregnancy period and also for soreness.

You can eat ginger as you wish. With hot tea, in soup, raw, dried, or stir-fries with vegetables, fish, meat, etc.

5⇒ Sweet Potato:

This is the root vegetable. Rich in fiber, vitamin c, B6, potassium, and a powerhouse of beta-carotene. That boosts the heart’s health, reduces free radicals from cells and promotes the growth of good gut bacteria (which are lives in our digestive system and helps to digest food properly).

Boil or roast it, unpeeled and cut into small pieces and eat it as aloo chaat, or makes normal aloo sabzi with other vegetables or alone.

Fruits:

6⇒ Orange:

We all know that orange is an excellent source of Vitamin C. That boosts our immune system and make it more healthy. It also prevents blood sugar levels and skin damages. Also good for our bones, eyes, and nails. Orange also helps in fat burning. It may protect against anemia by the increased iron absorption.

You can eat an orange juice, or as a whole.

7⇒ Apple:

Apple is one of the most nutritious fruit. It is a good source of fiber and vitamin c. That’s why apple good for weight loss. It contains high soluble fiber that reduces cholesterol levels. Apple also high in polyphenol antioxidant that decreases the risk of heart attack, obesity and regulates sugar in the blood.

You can eat it as your choice. As a juice, raw in fruit salad, boiled, or as a whole.

8⇒ Avocado:

Avocado contains more potassium than bananas that boost heat’s health. It highly contains vitamins, minerals, antioxidants. Also avocado contains more fiber than other fruits that helps in weight loss. Improve eye health and avocados good for our overall health.

Eat avocado as normal fruit or mash ripe avocado and use it as a sandwich base.

Nuts:

9⇒ Walnuts:

Walnut is a good source of antioxidants and power-house of plant-based omega-3 fat. That fights with oxidative damage to our body and heals the body from inside. It decreases inflammation, heart diseases.

You can eat 3-4 walnuts as your mid-morning snacks or evening snacks with a cup of green tea. Also, eat it with salads.

10⇒ Almonds:

Almond is called “nutritional powerhouse” because it contains fiber, vitamin E, calcium, magnesium, potassium, folic acid, etc. Almonds increase good cholesterol that is good for our heart’s health. Increase brain functions makes bone strong and good for the skin’s health.

Eat it raw or roasted as a snack with tea or coffee or with sweets or mixed it with milk.

Seeds:

11⇒ Sprouts:

Sprouts contain an adequate amount of vitamin C which is considered to promote hair growth. Also, sprouts play an important role in the digestion process because it contains enzymes and dietary fiber. It also boosts the process of weight loss.

You can eat sprouts raw in a sandwich or the salad.  It also easy to add to meals such as rice dishes, stir-fries, omelets, or soups. It gives a nice crunch in food.

Last but not the list to help our body protect itself and to stay hydrated don’t forget to drink more water.

Thanks for reading…

PrettifyOurself