5 Superfoods we must include in our Diet for Healthy Immune System
by Ritesh Sandugade
A healthy immune system will always help you to fight with external viruses or bacteria at the times of sickness and diseases. To maintain a healthy immune system you must provide your body with the necessary fuel needed for proper functioning of the immune system.
When any foreign virus, infection or bacteria attacks our body, the network of immune system is to detect it and respond to it by defending us from any harm it may possess our body. Then the immune system is to fight back the virus or bacteria and create antibodies which can prevent us from further exposure to it.
So, in order to maintain a proper functioning of immune system we must provide it with proper ingredients and nutrients. Today we will see some of the superfoods which will help us to boost our immune system.
5 Superfoods for healthy immune system:-
1. Dark-green leafy vegetables
They provide a rich source of vitamins, minerals and fibers necessary for good health. Vegetables like kale, salad greens and spinach are rich in vitamins A, C, E and K. Whereas broccoli and mustard include vitamins B. They protect us from immuno-deficiencies like diabetes and Human immuno- deficiency virus(HIV). They also reduce the risk of obesity, heart disease and over mental stress. Since they also act as fibers they maintain body metabolism.
2.Sea Food
Sea food is also rich source of vitamins and minerals. Most importantly sea food like fish contains omega 3 fatty acids. Omega 3 fatty acids are very much beneficial for our skin health and heart health. Sea food is also rich in proteins which are required by our body for muscle and brain health. It provides us nutrients which can boost our brain and grow our muscles. Sea food is suggested by experts to children to consume most commonly in their growth years. It also reduces the risk of high blood pressure, stroke and cardiac arrest.
3. Citrus fruits
We already know the importance of water in our daily diet. So citrus fruits can be some add-ons because of their water content. They work as soluble fibers which helps in digestion process and lowering of cholesterol levels. They are a balanced source of calorie intake for weight loss. Citrate level is necessary in our body for the work of kidneys, citrus fruits like oranges and grapes help to maintain citrate levels. They help to fight heart diseases and other degenerative cells diseases like cancer.
4. Nuts and seeds
Nuts and seeds are a rich source of healthy fats, vitamins, proteins and minerals. They help in weight regulation as the fats are not wholly absorbed by our body. Specially nuts provide us with some extra energy levels required by our body and brain for effective work. The important nuts and seeds are walnuts, almonds, dry dates, chia seeds, sunflower seeds, peanuts, flax seeds and hazelnuts. They too are important to reduce heart disease and diabetes.
5. Herbs and spices
Herbs and spices were of great importance throughout the history as they are beneficial in both culinary and medicinal use. Most of the herbs and spices are important for almost all aspects of human body. For example cinnamon lowers blood sugar levels, garlic boosts immunity, turmeric is referred as anti-inflammatory, green tea provides essential antioxidants etc. Herbs and spices are also main ingredients of our daily diet.
