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5 Easily Available Immunity Boosting Foods for Adults

Updated: Aug 16

Considering the COVID-19 situation or even for lifelong standard of living, it is time to step up your immunity game!


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Many times,we are tempted to give in to our sugar cravings,carbohydrate cravings and other unhealthy food items which directly or indirectly hamper our immunity.Below are the top 5 foods that will lead to building your immunity immensely:


  1. Citrus fruits

Citrus fruits like oranges,tangerines,lemon and limes are rich sources of Vitamin C which is an essential micronutrient meaning it is not synthesized in our body and hence,the need to include it in our day to day diet.


Vitamin C helps in building our immunity by increasing the production of neutrophils in our white blood cells and then ultimately microbial killing.( source)


The recommended daily intake of Vitamin C :

  • Men : 90 mg/day

  • Women : 75 mg/day

While supplementary dose is required to be taken in less than 2000 mg/day.


Other Vitamin C rich foods are:

  • Broccoli

  • Green and Red Bell Peppers

  • Fruits like Guava,Kiwi,Papaya etc.


2. Yogurt


Yogurt is derived by bacterial fermentation of milk.


Yogurt is known to contain active strains of probiotics( friendly bacteria naturally present in the digestive system) namely lactobacillus and bifidobacterium. These good strains can promote immunity improvement and sound digestive tract.


A clinical study suggests that the probiotics helped in inflammatory bowel disease by altering the intestinal flora and decreasing the chances of immune response that could have worsened the condition.



3. Almonds


Almonds are a rich source of vitamin E,which has antioxidant properties and helps our body in maintaining our immune system.


Almonds are easily available in grocery stores and can be used in a variety of ways such as in salads,yogurt,almond milk etc.


While almonds are healthy,these are also packed with a high calorific value.Excessive intake could lead to risk of various diseases.Therefore,portion control should be considered.



4. Sweet Potatoes


Sweet potatoes are rich sources of fiber,potassium and also Vitamin C.Owing to the presence of vitamin C , consuming sweet potatoes improves collagen synthesis and decreases the risk of scurvy.


Sweet potatoes also decreases the risk of anemia and other iron deficiency diseases.


In one 2008 study, researchers found that an extract of white skinned sweet potato improved insulin sensitivity in people with type 2 diabetes.




5. Turmeric


Turmeric is a yellow colored spice commonly found in the kitchen space of every household.Turmeric is used for both medicinal and culinary purposes.


Turmeric is a powerful anti-inflammatory and antioxidant rich food item.Therefore,it is one of the easiest available over the counter alternatives for improving your immunity.


Studies typically use doses of 500–2,000 mg of turmeric per day.Precaution should be taken while considering taking Turmeric as a supplement or drink as it has a risk of secretion through pores.Therefore,it may stain your skin or your clothes.


Turmeric can be used in various ways for skin,hair,health and cooking.


Related Content : 7 ways to improve your immunity


Disclaimer: The statements on this blog are not intended to diagnose, treat, cure or prevent any disease. The author does not in any way guarantee or warrant the accuracy, completeness, or usefulness of any message and will not be held responsible for the content of any message. Always consult your personal physician for specific medical advice.

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