Top 10 Must-eat foods to improve immunity

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Immunity cannot be built up overnight. While regular exercise is essential, eating nutritious foods to boost immunity is even more important. Here are some superfoods that you should include in your diet, ranging from fruits and vegetables to immunity-boosting drinks.

1. Grapefruit


Grapefruit is a tropical citrus fruit high in antioxidants, fiber, and other nutrients, making it one of the healthiest fruits available.

It contains a lot of Vitamin C, which has antioxidant properties. It also contains Vitamin A, which aids in the prevention of inflammation and infectious diseases. Grapefruit’s high zinc, copper, and iron content all work together to strengthen the immune system. It also regulates your appetite. Fiber-rich fruits increase digestion time and slow down the rate at which your stomach empties, which can help with weight loss.

2. Oranges


Orange is another fruit that is high in Vitamin C. Orange juice is a powerful antioxidant that aids in the development of your immune system. Orange, which is high in potassium, magnesium, and folate, can aid in bone formation, wound healing, and gum health. Orange juice has also been shown to increase citrate levels in the urine and decrease urine acidity, thereby preventing kidney stones. However, because it is high in calories and sugar, keep a close eye on how much you consume.

3. Lemon


Lemons are high in Vitamin C, making them one of the best fruits for boosting immunity. Soluble fiber and plant compounds reduce the risk of heart disease, anemia, and kidney stones. Lemons can also help you lose weight and improve your digestive health.

4. Papaya


Papayas are high in Vitamin C and contain a digestive enzyme called papain, which has anti-inflammatory properties. The immunity-boosting fruit also contains adequate amounts of folate, magnesium, and potassium, all of which have been shown to benefit the immune system.

5. Mangoes


Yes, your favorite summer fruit can boost your immunity! The king of fruits is not only delicious, but it also has a high nutritional value. It is high in vitamins C, A, E, K, B5, and magnesium, and thus helps to improve your immune system.

Mango is also high in plant compounds such as polyphenols, which act as antioxidants. It also contains a rare antioxidant known as mangiferin, which may protect heart cells from inflammation and oxidative stress.

6. Watermelon


Watermelon is not only extremely hydrating and light on the stomach, but its nutritional composition also helps to boost immunity. The body requires Vitamins C, A, and B6 for proper immune function, and this immunity-boosting fruit contains plenty of them. This energizing fruit is also high in nutrients such as lycopene, antioxidants, and amino acids. Lycopene has been linked to heart health, the prevention of prostate cancer, and bone health. Allow your watermelon to fully ripen to get the most lycopene.

7. Broccoli


Broccoli is the healthiest vegetable you can eat because it is high in vitamins A, C, and E, as well as fiber and antioxidants. It also contains sulfur compounds, which may increase the production of the antioxidant glutathione. In terms of immune system support, glutathione works by attacking free radicals and reducing their potential damage to the body. Cooking it as little as possible helps to keep its nutrients intact.

8. Mushrooms


According to the study, eating shiitake mushrooms every day for four weeks resulted in a significant increase in the number of immunity-boosting T-cells. They also discovered a decrease in inflammation-inducing proteins. Mushrooms are also high in Vitamin D and a variety of other nutrients.

9. Red bell peppers

Red bell peppers

Citrus fruits, as mentioned above, are a good source of Vitamin C, but red or yellow bell peppers are even better. Furthermore, bell peppers are high in the antioxidant beta-carotene and contain a trace of Vitamin E. A medium red pepper contains more than twice the amount of Vitamin C as a medium orange.

10. Garlic


While garlic is commonly used as a spice, it is botanically classified as a vegetable. Why? Because it is made from an edible plant that has a bulb, stem, and leaves. Garlic contains anti-inflammatory compounds that can help boost the immune system. It’s one of the best immunity-boosting vegetables, and it’s commonly used in home remedies to treat colds and flu. A high concentration of sulfur-containing products, such as allicin, adds to its immune-boosting properties.

We hope you enjoyed our list of foods that can help boost your immunity. But it does not mean you should stop following all of the new normal practices for prevention. Prevention will always be better than cure so please continue wearing a mask when you are outside and stay away from crowds if possible until we get more information on how this virus spreads. Let us know what your favorite food item was in our list below! Please leave a comment below letting us know which one has been most helpful to keep yourself healthy while also satisfying your taste buds? Thank you for reading and hope to see some comments soon!