Top 7 Stamina Building Foods to Boost Your Immunity

A strong immune system helps a person fight infections and diseases. The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or diseases. Incorporating specific foods into the diet may strengthen a person’s immune response. Below are 7 foods that boost the immune system.

1.  Almonds

Almonds are loaded with vitamin E and they are a key to a healthy immune system. Apart from vitamin E, almonds also contain healthy fats and other nutrients. Adults usually need around 15 mg of vitamin E in a day, that is half a cup of almonds.

2. Yogurt

Yogurt can also be a great source of Vitamin D which helps regulate the immune system and is thought to boost our body’s natural defences against diseases. It is better to eat plain yogurt rather than flavoured yogurts that are packed with sugar and artificial favours.

3. Spinach

Spinach is packed with numerous antioxidants, beta carotene and vitamin C, which may increase the infection-fighting ability of our immune systems.
Spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released.

4. Ginger 

Ginger is just the ingredient that every indian mother turns to when anyone is sick in the house. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory diseases. It also helps to decrease chronic pain, lowers cholesterol and helps with nausea.
Ginger when added to any meal or indian curry brings a spicy and tangy flavor that is relished by everyone. It is also a very common addition to tea that helps you fight cold and sore throat.

5. Garlic

Garlic is a very common ingredient that is found in almost all the cuisines in the world. It adds a burst of flavours, a zingy taste and is a must-have for your health. Garlic helps lower the blood pressure, fight infections and also slows down hardening of the arteries. Due to its amazing taste, it is super easy to include garlic to any meal you eat.

6. Citrus Fruits

Vitamin C is an excellent nutrient that helps you build up your immune system. Some of the most popular vitamin C rich fruits are oranges, strawberries, kiwis, lime, lemons etc. With so many varieties of citrus fruits to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. The recommended daily amount of Vitamin C required by a woman is 75 mg whereas men need 90 mg in one day.

7. Bell Peppers

Though citrus fruits are known to have a good portion of vitamin C, there are some vegetables that are no less in the vitamin content. Bell peppers are an excellent source of Vitamin C that helps build your immune system. Red bell peppers in particular contain almost 3 times as much vitamin C that is found in an orange.
Besides boosting your immune system, vitamin C may help you maintain your skin and keep your eyes healthy.

Apart from the above mentioned items there are many other foods that help you fight diseases and infections. Some of them are turmeric, black pepper, green tea, papaya, seeds etc. Eating right is a great start. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
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