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Top 9 Foods to Boost Immune System

2020 is not a good year for all of us. It started with the COVID-19 outbreak. According to expert microbiologists, there can be many more outbreaks in the future. Therefore you have to make sure that your immunity system can withstand against them. Today, I am going to give you the top 10 foods in the world to boost your immune system.

1. Blueberries

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Blueberries are not just a delicious fruit. It also has a full package of health benefits within it. Blueberry has got its identical blue color due to a flavonoid called Anthocyanin. According to an academic research done in 2016, they have found out that Anthocyanin demonstrates an essential role in the function of the respiratory immune system.

Blueberry has loads of Calcium, Magnesium, Zinc, and Vitamin K amounts in it. They will strengthen your bones. In addition to that, a cup of blueberry can provide 24% of your daily Vitamin C requirement. Vitamin C plays a vital role in strengthening the immune system. They will give strength to your body to fight again viruses like COVID-19.

Blueberries also give you other health benefits like lowering blood pressure, managing blood sugar levels, reduce of chances getting heart disease, and preventing cancer.

2. Citrus fruits

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You might drink a glass of lime when you get caught with a cold. Actually, It works. You might remember you felt good after drinking on a sick day. Citrus fruits contain massive amounts of Vitamin C and they will help you boost your immune system. It will give you natural protection against nasal infections.

Citrus fruits have a large family. They are Sweet Oranges, Mandarins, Limes, Grapefruits, Lemons, etc. See, you have lots of choices. You can eat them as fruits or make fresh drinks out of them. According to the American Journal of Biomedical Science and researches, Citrus fruits have loads of flavonoids, carotenoids, and bio active compounds inside them. They are used as a treatment for hypertension. Active compounds in citrus fruits are also used against heart diseases. If you are in a diet plan, you must add citrus fruits into it. Citrus fruits have an exceptional function to burn body fat.

3. Broccoli


Broccoli is a vegetable with loads of Vitamin A, C, E, and fibers. It has thousands of health benefits. I am going to tell you some of them. Broccoli is known as a powerful antioxidant. In Broccoli, it comes with loads of Vitamin C combined with flavonoid. Vitamin C strengthens your immune system and flavonoid helps your body to absorb Vitamin C effectively. So, in broccoli, Vitamin C and flavonoid teams up and do a better job to boost your immune system.

Broccoli gives you lots of health benefits like anti-aging, glow your skin, protect your eyes, and improve the natural detoxification process of the body. So, it is worth having broccoli in your regular dish.

4. Garlic

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Garlic can strengthen your immune system while giving protection against harmful germs. It is made with a compound called Alliin and when we chop the garlic it converts into a compound called Allicin. There is a higher amount of sulfur in this Allicin. This natural sulfur compacted in Garlic gives it an immune system boosting ability.

Garlic gives your body immunity against the common cold. In addition to that, It is better if you can drink a vegetable soup with chopped garlic, in this COVID-19 epidemic times. It will boost your immune system to the next level.

5. Red bell peppers

immune system immunity COVID-19 boost

Red bell peppers are mostly used in salads because of its eye-catching red color. Are you aware that red bell pepper can provide you lots of health benefits while making your dish colorful? Yeah, it’s true that red bell peppers can boost your immune system while providing you lots of Vitamins and essential minerals to your body. There are 3 major types of bell peppers in the market, green, yellow, and red. Actually, these are the same type of vegetables with different levels of ripeness. Nutritionists state that red bell pepper contains more nutrition compared to green and yellow ones.

Red bell pepper contains a higher amount of Vitamin C combined with beta carotene. Beta carotene converts into Vitamin A inside the body. So, red bell pepper can boost your immune system with its natural vitamin A and C amounts.

6. Ginger

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Ginger is known as an immune booster since ancient times. If you can get ginger shots, once a twice day your natural immunity will improve significantly. Ginger shots only contain fresh ginger juice. You can have your ginger shot mixed with orange juice, honey, and pepper if you like. You can use ginger shots as a powerful weapon against the COVID-19.

Ginger has higher anti-inflammatory and antioxidant properties. Also, ginger gives you relief from nausea symptoms, and accelerate your digestion. Studies have found out that ginger has more anti-viral and anti-bacterial properties. It is a wise decision to add ginger into your portion in a hazardous time like this. It will give you better chances to prevent diseases like COVID-19.

7. Spinach

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Spinach is compacted with two known antioxidants, Lutein and Zeaxanthin, which do a marvelous job in protecting our eye cells. They will protect our eyes against the harmful rays of the sun. There are also tons of other health benefits of spinach. The best thing of spinach is that you can add it to your regular dish very easily. You have so many choices to add to your meal. You can have them as spinach smoothies, spinach with boiled eggs, spiced spinach soup, etc. See, there are more and more spinach cuisines.

Spinach consists of loads of vitamins A and C and minerals with natural Omega-3s. So, it has exceptional anti-inflammatory properties. Spinach can help your body to fight against germs and viruses while boosting your immune system. Spinach gives you other benefits of strengthening your bones, improving your heart health, and keeping you energized.

8. Almonds

 immune system immunity COVID-19 boost

Almonds contain a higher amount of Vitamin E which eventually boosts your immune system. Almond also acts as a powerful antioxidant agent. Almond is known as a superstar of the nut family. If you have flu symptoms, it is good to have some almonds, it can relieve these symptoms easily. Almonds help your body to regrow new cells. It also gives you side benefits like gives you strong hair due to excessive amounts of Vitamin E. Nutritionists suggest you to add almond as a snack to your meal. It gives you a considerable amount of protein.

9. Sweet Potatoes

immune system immunity COVID-19 boost

Sometime back, people believed that sweet potatoes might make them fat. But, according to studies it has found that sweet potatoes work totally opposite to that. It can reduce your body weight while giving you tons of health benefits.

When considering about boosting the immune system, sweet potatoes contain tons of beta carotene which can be converted into vitamin A inside your body. But still, no study has conducted to find out whether sweet potatoes boost your immune system. Even though, sweet potatoes are a good solution for vitamin A deficiency. Sweet potatoes can improve your eye health, it can offer antioxidants to fight against certain types of cancers. Sweet potatoes also can enhance your brain function.

There is an old saying called ” Prevention is better than cure”. So, it will be wise decision to eat as much as possible immune boosting foods during COVID-19 hazardous time.

5 thoughts on “Top 9 Foods to Boost Immune System”

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