Are you trying to improve your immunity but don’t know from where to start? We all know, in these times of pandemic, strong immunity is the key to survival. And especially in older adults, who are more vulnerable to coronavirus infection, boosting their immunity is very important.
The immune system is the defence system of your body. It protects your body from different infections and diseases. The good immunity of your body influences your whole body’s functions. Even your sexual life is also affected by your immune system. If you are looking for an expert about your sexual health, you can consult the best sexologist in Karachi.
If you have low immunity, you may face the following signs and symptoms;
- · Cold and flu
- · Increased stress levels
- · Upset stomach
- · Wounds take time to heal
- · Tiredness
- · Frequent infections
- · Low blood count, etc.
So if you are looking for a diet plan that helps you to improve your immunity system, you can include these foods in your daily diet;
Citrus fruits are full of vitamin C that is a potent anti-oxidant. Our immune system needs Anti-oxidants to maintain the oxidative stress in our body. So eating citrus fruits, like grapefruit, oranges, clementine, tangerines, lemons, limes, etc., are very good for your immune system. Your body does not produce vitamin C, so you need it daily to fulfil your need.
Broccoli is full of vitamins like vitamins A, C and E. On the other hand, broccoli also has a high amount of fibre and anti-oxidants. It is the healthiest food you can add to your meals.
Garlic and Ginger:
Garlic and ginger are two vegetables that are full of anti-inflammatory and anti-oxidants. Garlic has a special sulphur-containing compound known as allicin that is very famous for boosting immunity in young and old adults.
Similarly, ginger has the chemical compound gingerol that is very good for your health.
Yoghurt is one of the best dairy products that are full of vitamins and minerals like calcium. It is an excellent source of vitamin D. All these nutrients are best for boosting your immunity system.
Spinach is an excellent source of vitamin C, beta carotene, and many other anti-oxidants. It also provides minerals like iron to your body. Consuming spinach in different styles, like in the form of soup, salads, or baked pasta, can give you many healthy nutrients.
Sunflower seeds, flaxseeds, chia seeds and many other seeds are getting fame nowadays due to the high level of nutrients in them. They are full of nutrients like minerals and vitamins like phosphorous, magnesium, and vitamins B-6 and E.
Turmeric is one of the oldest spices that is famous for its anti-inflammatory, antibacterial, and anti-oxidant properties. It is added to South Asian dishes for centuries. So adding turmeric to your daily meals or in warm milk is a very healthy choice to increase your immunity.
Fish is a complete diet. It has vitamins, minerals, protein and healthy. The omega-3 present in fish is essential for your health as it helps in boosting your immunity. You should add fish to your meals at least twice a week.
Last but not most minor thing that is on the list of foods that can improve your immunity is green tea. It is full of anti-oxidants and helps in detoxifying your body. Drinking a cup or two can help you to detoxify your whole body daily. It helps you in shedding some extra pounds also. That’s why it is a must food that you should include in your daily routine.
Apart from dietary changes, lifestyle changes are also significant when it comes to your health. Your immune system also depends on your lifestyle. Your daily physical activity helps your body to stay active. Moreover, a healthy sleeping routine is also helpful in boosting your immunity. Having 7-8 hours of uninterrupted sleep at night is good for your overall health.
Substance abuse and addictions like cigarette smoking are also factors that deteriorate your immune system and health. Health experts always suggest having a healthy lifestyle to have a healthy body.