How to improve immune system?

 How to improve immune system?

how to improve immune system BoostImmunity

Boost Immune System

Nowadays everybody is thinking  how to increase immunity against COVID-19? Eating some particular foods can help us keep your immune system strong and can relief from corona virus outbreaks. 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 9 powerful foods to boost your immunity and fight infections.

1. Citrus fruits


Citrus fruits are one of the best sources of vitamin C. Most people don’t do vitamin C after they’ve caught a cold. That’s because it helps you 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 shows that taking enough vitamin C can decrease the symptoms and shorten the duration of respiratory tract infections like a common cold.

It will also be useful in preventing and improving outcomes for conditions like pneumonia, malaria, and diarrhea. antioxidants, meanwhile, can help protect against oxidative stress and prevent damage to your immune cells. Plus citrus fruits include grapefruit, oranges, tangerines, lemons, and limes. Your body doesn’t produce or store vitamin C, that’s why you need daily doses of vitamin C for continued health and boosting immunity your body.

Almost all citrus fruits contain lots of vitamin C and are effective immunity boosting foods for covid-19.

Popular citrus fruits are:

  • grapefruit
  • oranges
  • clementines
  • tangerines
  • lemons
  • limes

If you think citrus fruits have a high amount of vitamin C of any fruit or vegetable Well think again, ounce rounds.

2.Red bell peppers


 Red bell peppers contain twice as much as vitamin C as compared to the citrus fruits. vitamin C may also help, boost immune system , and maintain healthy skin. Red bell peppers are also a high source of  beta carotene.

Beta Carotene helps to keep your eyes and skin healthy. Many studies have shown an association between diets rich in carotenoids, and a reduced incidence of many forms of cancer. It happened due to the antioxidant properties of carotenoids.


Broccoli is loaded with vitamins and minerals Parkville, vitamin A, C, and E, and many other antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on your table. The high amounts of vitamin C found in broccoli helps to boost your immune systems. 100 grams of broccoli can give us 89 milligrams of vitamin C, which is more than a lot of citrus fruits. Broccoli also contains beta carotene and a lot of other antioxidants, which makes it a perfect vegetable and increases your overall immunity. The key to keeping its power intact is to cook it little cooking as possible. Steaming is best if you want to preserve the nutrients present in broccoli.



Papaya is a fruit that gives us lots of vitamin C, you can find more than 150% of the daily recommended amount of vitamin C in a single papaya. This fruit is now grown in many countries of the world. Papaya takes on an enzyme and can help indigestion. Also, papaya contains decent amounts of potassium, vitamin B, 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 fruit for Boost Immunity.

5. Garlic


Garlic is one of the most widely used spices for adding that extra flavor to the food. Garlic is known by one other name, and that is the immunity-boosting superstar. It helps us to treat the common cold, flu, and a variety of other illnesses. Despite his notorious odor, this plant actually belongs to the lily family. one clove of garlic contains five milligrams of calcium, 12 milligrams of potassium, and more than 100 sulfuric compounds, powerful enough to wipe out bacteria and infection. raw garlic is the most useful for health since heat and water inactivate sulfur enzymes, which can diminish garlic’s antibiotic effect. Garlic also useful for lower blood pressure and cholesterol and also kills parasites in our body.

6.Green and Black Teas

Both green and black teas are packed with flavonoids, which is a type of antioxidant. Where green tea contains epi Gallo, catechin galette or egcg, and other powerful antioxidants. And those are our enhance immune function. In the time of the fermentation process, black tea goes through destroys a lot of egcg present in it. on the other hand, Green tea is steamed and not fermented. So the egcg is preserved. It has been proved to treat various diseases and maybe one of the main reasons green tea has such powerful medicinal properties. Green tea is also a very good source of the amino acid L-theanine.  It may aid in the production of germ-fighting compounds in your T cells.



Ginger is another ingredient that a lot of people have trusted since ages for treating various sorts of illnesses. Ginger can help reduce sore throat, Australasia as flu, common cold, and many other inflammatory illnesses. Ginger may also help decrease nausea and vomiting. This compound decreases chronic pain and possesses cholesterol-lowering properties, which is according to recent animal research conducted in Australia. Ginger helps the system perform optimally by boosting it when it’s under active or suppressing it when it’s overactive. Research also suggests that ginger can help fight drug-resistant bacteria also.



Spinach has lot of vitamin C. It’s also contains with numerous antioxidants and beat up carotene, which are increases the infection fighting ability of your immune system. This vegetable can be incorporated quite easily into your diet, and it is cheap as well as easy to prepare. 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  vegetable when it is cooked as little as possible so that it retains its nutrients. However, light cooking enhances all vitamins and allows other nutrients to be released from oxalic acid. 

Spinach is also one of the best sources of dietary magnesium which is necessary to increase immunity power for a healthy immune system and also to maintain your blood pressure levels.



There are many different reasons buy 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 problem. the function of the immune system.

Apples also good sources of pectin, which is a type of fiber that works as a prebiotic.

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