Food Facts

Top 10 Healthy Food To Boost Immunity

Top 10 healthy food
Written by Alizay Khan

Eating certain top 10 healthy foods can help keep your immune system strong. If you’re looking for ways to prevent illness like flu and other viral and bacterial infections, focus on what you eat. Plan your meals to include these 10 powerful foods to boost your immunity and fight infections.


Top 10 healthy food

Papaya is one of the top 10 healthy food

Top 10 healthy food is Papaya is a fruit that is loaded with vitamin C. You can find one hundred and fifty-seven per cent of the daily recommended amount of vitamin C in a single papaya. It originated in Central America and southern Mexico but this fruit is now grown in many other parts of the world.

Papaya contains an enzyme called Papen, which can break down tough protein genes found in muscle meat and can help indigestion. Also, papayas have decent amounts of potassium, vitamin and b foliate, all of which are beneficial to your immune system. It also contains decent amounts of other antioxidants and vitamin A. All these vitamins and antioxidants make it a great food for boosting your immunity. 

Top 10 healthy food


 Garlic is one of the most widely used spice for adding that extra flavour to the food, garlic is known by one other name and that is an immunity-boosting superstar for thousands of years. People all over the world have hailed garlic as an elixir of health. It helps to treat the common cold, flu and a variety of other illnesses. Despite its notorious order, this plant belongs to the Lily family.

Ancient writings show that garlic was used as an aphrodisiac in India and as a currency in Egypt. One clove of garlic contains 5 mg of calcium, 12 milligrams of potassium and more than 100 sulfuric compounds, powerful enough to wipe out bacteria and infection. Garlic was used to prevent gangrene, in both world wars.

Raw garlic, not cooked or dried, is the most beneficial for health since heat and water inactivate sulfur enzymes, which can diminish garlic’s antibiotic effect. Garlic also seems to lower blood pressure and cholesterol and also kills parasites in our body.

Top 10 healthy food

 Green Tea

 Both green and black teas are beneficial, they are packed with flavonoids, which is the type of antioxidant that green tea excels is that its levels of EPI, Gallo, Katic and Kalat or GCG. Another powerful antioxidant, EGCG, has been shown to enhance immune function. The fermentation process Blankley goes through destroys a lot of EGCGs present in its green tea.

On the other hand, it is steamed and not fermented. So the RGCG is preserved. It has been studied to treat various diseases and maybe one of the main reasons green tea has such powerful medicinal properties. Green tea is also a good source of the amino acid LTA in LDN in May. Aid in the production of germ-fighting compounds in your DNA

Top 10 healthy food


 Broccoli is supercharged with vitamins and minerals packed with vitamin A, C and E, as well as many other antioxidants and fibre, broccoli is one of the healthiest vegetables you can put on your table as one of the top 10 healthy food. The rich amount of vitamin C found in broccoli, helps to boost your immune levels. A hundred grams of broccoli can contain up to 89 milligrams of vitamin C, which is more than a lot of citrus fruits.

Broccoli is also rich in beta carotene and a host of other antioxidants, which makes it a perfect vegetable for your overall immunity. The key to keeping its power intact is to cook it as little as possible or better yet, not add on. Out of all the cooking methods, steaming is best if you want to preserve the nutrients present in Broccoli.

Top 10 healthy food


Ginger is another ingredient that many people have trusted since ages for treating various types of illnesses. Ginger may help decrease inflammation, which can help reduce sore throat. After last year’s flu, common cold and many other inflammatory illnesses, ginger may also help decrease nausea and vomiting. Violence used in many sweet desserts. Ginger packs some heat in the form of ginger ale, which is a relative of capsaicin.

This compound decreases chronic pain and possessive cholesterol-lowering properties, which is according to recent animal research conducted in Australia. Ginger helps the immune system perform optimally by boosting it when it is underactive or suppressing it when it is overactive. Research also suggests that Ginger can help fight drug-resistant bacteria also.

Top 10 healthy food


 Spinach is rich environmentally. It’s also packed with numerous antioxidants and betacarotene, which increases the infection-fighting ability of your immune system. This vegetable can be incorporated quite easily into your diet and it is Jeab as well as easy to prepare for being a part of top 10 healthy foods. Spinach is rich in calcium, iron, magnesium, potassium, vitamin A, folate and many other antioxidants which are essential micronutrients for your immune system.

Similar to broccoli, spinach is healthiest when it is cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from exotic acid. Spinach is also one of the best sources of dietary magnesium, which is necessary for a healthy immune system and also to maintain your blood pressure levels.

Top 10 healthy food


 Citrus roads are one of the best sources of vitamin C. Most people don’t. Vitamin C after they’ve caught a cold. That’s because it helps to build your immune system. Vitamin C increases the production of white blood cells, which are key to fighting infections. A review published in the Nutritional Journal showed that getting enough vitamin C can reduce the symptoms and shorten the duration of respiratory tract infections like the common cold.

It might also be useful in preventing and improving outcomes for conditions like pneumonia, malaria and diarrhoea. Antioxidants, meanwhile, can help protect against oxidative stress and prevent damage to your immune cells. Plus, interest in your grapefruit, oranges, tangerines, lemons and limes because your body doesn’t produce or store vitamin C for being top 10 healthy food.

You need daily doses of vitamin C for continued health. Almost all citrus fruits are high in vitamin C with such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Top 10 healthy food

Red bell peppers

 If you think citrus fruits, have the most vitamin C of any fruit or vegetable? Well, think again surrounds a red bell peppers for bein top 10 healthy food as it contains twice as much as vitamin C as compared to the citrus fruits. Besides boosting your immune system, vitamin C may also help maintain healthy skin.

Red bell peppers are also a great source of beta carotene. Beta carotene helps to keep your eyes and skin healthy. Many studies have shown an association between diet rich and carotenoids and a reduced incidence of many forms of cancer. It has been suggested that this is usually antioxidant properties of carotenoids.

Top 10 healthy food


 There are many different reasons why apples are great for building strong immunity and good health. First and foremost, apples contain good quantities of all the essential vitamins like vitamin A, vitamin E, vitamin B one, B two, and vitamin C, all these vitamins are essential for a proper function of the immune system. Apples also contain pectin, which is a type of fibre that acts as a prebiotic. This means it feeds the good bacteria in your gut or gut.

Bacteria directly regulate the function of our immune system by releasing compounds in the gut that act on our immune cells and modulate their function. Soluble fibre changes the personality of the immune cells. They go from being pro-inflammatory angry cells to anti-inflammatory healing cells that help us recover faster from infection. This was said by Gregory Fluid, who is a professor at a U.I College of Medicine and Gastroenterology.

Good diet

 In addition to a good diet, exercise, proper sleep and proper supplementation are essential to building good immunity at this time of the year. Check out some exercises for weight to loss at home or you can check it on youtube.

About the author

Alizay Khan

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