Eating Healthy: Top 10 immune-boosting super foods

1. Eating Healthy: Top 10 immune-boosting super foods Does it ring a bell? Good immunity is like a “lifeline” to all our vital bodily functions and when the COVID-19 outbreak is raising its ugly head all across the globe, we want to do everything we can in our capacity, to help our body fight back the novel Corona-Virus. Boosting immunity is “need of the hour”. When it comes to fighting noxious diseases, vital tools like regular exercise, meditation, healthy and balanced eating will come into play to help defeat it. Today the point of attention would be on the “Top Ten superfoods” to help you optimize your immunity. Super-foods are like a “booster dose” which help us live our life with a “healthy streak” by bolstering the disease-fighting capabilities of our immune system. Without further ado let’s begin plating the immunity-boosting, disease-fighting “Super Foods”.

3. Turmeric It has the reputation of being called “Golden Milk” as it has a beautiful bright golden hue which is imparted by the “polyphenol” named “Curcumin”, the magic ingredient having an abundance of anti-oxidants which is claimed to help strengthen the immune system. It is a member of the ginger family (Zingiberaceae).Turmeric is the most common find of every Indian household since antiquity. The anti-inflammatory and immune-boosting properties make this herb highly desirable. Besides having antimicrobial properties that are believed to cure several illnesses, it is also brimming with various nutrients, minerals, proteins, various amino acids, vitamins to say the least. “Curcumin” is a potent “polyphenol’ which has got excellent antioxidant properties that work at the cellular level and is a super booster to immunity. It has Vitamin D and Vitamin K which contributes to bone health.It is suggested to take turmeric along with the freshly pounded pod or two of black peppercorns to enhance its bioavailability. The spicy “piperine” compound present in black pepper increases the curcumin bioavailability in the body for optimal immunity.Curcumin is gaining popularity worldwide as it is establishing its strong immune-boosting and anti-inflammatory properties, however, in India it is used since time immemorial. Several studies have shown that it can be helpful in the improvement of rheumatoid arthritis because of his anti-inflammatory properties. There are also studies suggesting its anti-anxiety effects on humans thus boosting memory and moods.These immune-boosting properties is making turmeric desirable to the global audience. So, taking a big shot of warm Golden Milk daily will come to your rescue when it comes to fighting diseases.

4. Amla Amla, the Indian gooseberry, has a sweet, fresh, and citrusy aroma and just the sight of it is enough for many of us to make it desirable. Pratapgarh is known to be the largest producer and supplier of the citrusy sour fruit in India. Amla can be taken in all its forms, be it raw, dried powdered, or candied form. Besides being a common herbal ingredient in Chyawanprash, it is found to be used in the various ancient Ayurvedic formulations as well.This wholesome fruit becomes very desirable when it comes to nutrition. It has Vitamin C, Iron, Calcium, fibresand other minerals in its kitty. Amla has got high amounts of vitamin C to its reputation which makes it an excellent reliable, immunity-boosting fruit. The abundant vitamin C present in the fruit, help fight various infections, cold, and flu. It boosts the production of white blood cells (WBC) which help fight colds and cases of flu and other illnesses and infections, moreover, it is loaded with iron, calcium, fibre, and other trace minerals which again adds to its immune-boosting factor.Amla is shown to possess an amazing post-digestive and cooling effect on the digestive system facilitating good gut health and digestion. It is also a rich source of antioxidants and help fight illnesses pertaining to seasonal change with more power. This rich source of antioxidants helps you stay young for long. Any takers? You may chop it, shred it or pound it and add to your pulses, sorbet, soups, salads or add it to the juices and enjoy its exemplary benefits.So, incorporate this wholesome food daily in your meals and see it boosting your immunity immensely.

5. Ginger “AdrakWali Chai”. There are many takers for this flavourful spicy root. And especially on a bad throat day, it becomes a preferred choice for many of us. But have you ever wondered what this ginger ale family root consists of? Well, a lot of immunity-boosting health propagating properties. It is known to be commonly used by early civilizations.Does the key bioactive compound “Gingerol” found in ginger help take immune-boosting capabilities to the next level? Besides adding a rich, spicy, aromatic flavour to the meals or beverages it is proven to act as a rich antioxidant with medicinal and anti-inflammatory properties.It is true spice when it comes to boosting your immunity level.Treating yourself with a cup of Ginger Tea has shown to have detoxifying effects on the kidneys leading to good kidney health. However, remember that just a little is enough. One can safely consume 4 gm per day preferably in its natural form. Past studies have shown it to exhibit strong immunity-boosting, anti-tumour, and anti-inflammatory properties. Moreover, studies have shown it to lower the bad cholesterol from the body.

6. Jaggery “A meal should ideally end with something sweet” for enhanced digestion. We have heard this many time from our folks. Are you familiar with the line as well?Jaggery also is known as “gur”. This immune-boosting sweet delicacy is a common find in Indians households for many centuries and is easily available, easily stored, easily digestible. Come winters and we see many people buying and gorging on the varieties of “Gurmithai”. Kolhapur is one of the largest producers of jaggery in India.Let us shed some light on this golden-hued Indian sweet. Jaggery is shown to be a reservoir of various minerals, vitamins, fibres and thus exhibits strong immunity-boosting properties.A piece of jaggery contains iron, selenium, potassium, manganese, phosphorus, magnesium, zinc, vitamin C besides vitamin B2, B6, and B9 and natural sugar.Studies have shown it has strong evidence of bolstering your immune function.It is also used in many traditional Ayurvedic preparations. This proven immunity booster can act as a quick and effective energy replenisher for marathon runners. Iron and vitamin C present in it help in improving the haemoglobin level.Jaggery being a complex carbohydrate helps release the energy for a longer period of time without impacting internal organs, unlike sugar. It activates digestive enzymes thus boosting nutrient absorption in the gut. It has got an abundance of antioxidants and is a powerhouse of energy to you for fighting diseases. Moreover, it is an excellent blood purifier. And you can look up to it for boosting your immunity during this current scenario of COVID-19 SARS. Jaggery may also help in the respiratory rehabilitation process as it assists in removing the unwanted polluted particles from the body in heavily polluted areas such as factories and coal mines.It is a better alternative to sugar if consumed in moderation and can be a strong reliable ally for fighting diseases and boosting immunity.Since it is loaded with calories, moderation is the key and just a little will go a long way. A small piece of jaggery before a night’s sleep is the best form of sweet indulgence for satisfying those sweet cravings.

7. Yogurt This is another immunity-boosting food commonly consumed by every Indian household. Most of the people might be starting their day with a bowl of yogurt. This immunity-boosting food is shown to improve your gut health tremendously as it is loaded with good bacteria which maintains the gut equilibrium for the good gut. It is an excellent natural source of probiotics which help enhance the immune-boosting capabilities of your body. Besides having good probiotics, it is also laden with calcium, proteins, minerals, zinc, vitamin A and vitamin Dto further your immunity boosting capabilities. Plain low-fat yogurt or Greek or Turkish yogurt can make for a healthy full filling snack choice. You may drizzle some honey or add some jaggery to sweeten your healthy portion of yogurt, or team it up with some fruits, veggies, nuts, and seeds for a quick hassle-free filling delicacy to curb your hunger pangs without any exposure to guilt trip. The friendly bacteria (found in probiotic’s active cultures) naturally resides in your gut may help promote digestive health and immune system health.There are three live strains of probiotics:i. L. Caseiii. L. Bulgaricusiii. S. ThermophilusEvidence has shown that these strains of microflora in the gut are proven to help subside bowel inflammation and discourage stomach infection.Some studies have shown it to help tackle the risk of osteoporosis condition by increasing bone mass density.So, grab your big bowl of yogurt and watch it work best on your immunity.

8. Broccoli The beautiful rich green vegetable of the Cruciferae family is a very good food source and an immunity booster. It consists of phytonutrients, vitamin A, vitamin C, vitamin B1, B2, B3, B6, iron, potassium, zinc, magnesium, beta carotene, minerals, along with loads of healthy fibres which helps maintain gut health. It is also an excellent source of antioxidants.Munch on this delicious immunity booster food in moderation after slight steaming to retain its nutritional value, colour, and crunchiness. You may add a dash of lemon, spread some butter, sprinkle some peppercorns and sesame or chia seeds and transform it into a rich luxurious healthier full filling meal.It is delicious, it is filling, and guess what? It doesn’t add on to your weight. Plate this power-packed, health-promoting, immune-boosting food any time of the day and stay healthy.

9. Almonds What makes almonds a healthy and safe choice? This small pint-size nut is a big storehouse of many nutrients. Just a handful is power-packed with a daily supply of vitamins, proteins, vitamin E, vitamin K, vitamin B2, calcium, potassium, magnesium, manganese, copper, minerals, and nutrients and fibres which will go a long way in boosting immunity.In Jordan, there are archaeological evidence of almond trees being domesticated many thousand years ago.An ample number of antioxidants found in vitamin E helps fight the damaging oxidization process of the cell. It helps in lowering bad cholesterol and blood sugar as it is low in glycaemic index and boost production of HDL (High-density lipoproteins), a good cholesterol, thus protecting heart health. This powerful nut also assists in boosting the entire bone health.It makes for an excellent day snack to curb hunger pangs without adding to those extra pounds. AHA ( American Heart Association) studies claim that the healthy unsaturated fat found in almonds may improve a person’s cholesterol status. People following vegan diets can compensate their daily requirements of vitamin B, choline, and protein needs which may be lacking in all plant-based diets by eating a handful of almonds. This healthy nut is beneficial in any form to fortify your immune system.Feel free to grab this superfood daily in any form you desire: soaked, toasted, crushed, whole, slivered or sautéed in butter, to step up your immunity.

10. Sweet Potato This average looking root is an excellent source of fibre. Sweet Potato has potassium, vitamin A, vitamin B, vitamin C, vitamin E, iron, calcium, beta carotene, and minerals besides other nutrients.You can bake it or transform it into a nutrient rich delicious smoothie by adding dates, nut, and seeds of your choice. Vitamin C present in the root promotes iron absorption.Medicalnewstoday.com has researched it’s supporting effect in nervous system health. The fibre promotes the digestive process of the gut.It is a supreme source of “beta-carotene” which is a powerful antioxidant. Beta carotene is a good source of pro-vitamin A which plays a crucial role in maintaining good eye health.The antioxidants present in the food helps fight free radical, prevents the cellular damage and Super-Boost immune system of the body.

11. Garlic Stock up on the “must-have ” bulbs of garlic in your kitchen for an easy supply of nutrients rich, immune-boosting, health-promoting, nutritious food.Garlic can easily pass as “cure-all” food when it comes to reinvigorating health as it gives a tough fight to diseases and infections and super-boost your immunity.Garlic takes your immune-boosting capabilities to the next level.Garlic has been an integral part of many early civilizations for thousands of years. It is carving out a good niche as a potent immune-boosting best superfood and is gaining worldwide acceptance and popularity.Garlic belongs to the lily family “Alliaceae “. Though it is a “super storehouse” of many minerals, nutrients and vitamins and trace elements, “Allicin” the natural bioactive a sulphur compound found in the raw form of freshly crushed or chopped clove, easily takes the trophy away.“In India, it has the reputation of being a good aphrodisiac”The antiviral, antibacterial, anti-microbial, anti-fungal properties of allicin is proven to inhibit a broad spectrum of viruses, microbes, bacteria, parasites and safeguard the body from all infections.This rich source of antioxidant which is “low on calorie and high on immunity” is proven to help lower blood pressure and bad cholesterol and also help subsides cold and flu symptoms. It is an excellent source of vitamins B1, B2, B3, B6, manganese, selenium, and other vitamins and minerals.It is suggested to consume this highly potent food in safe dosages.

12. Green Tea The origin of Green tea can be traced back to the land of China almost three thousand years ago. This soothing and healthy beverage is leaving its footprints across the globe for its immune-boosting and zen-like properties.The powerful antioxidant found in green tea in the form of EGCG (epigallocatechin), has detoxifying effects on both mind and body and offers a good respite when it comes to relaxation. It contains vitamins A, B, C, D, zinc, selenium besides other nutrients and minerals.It helps in flushing the harmful toxins out of the body while keeping you well hydrated.Note: Avoid taking green tea with milk.It improves skin and hair health and helps you keep young for long.All it takes is brewing in hot water for one to three minutes.So, after a hard and tiring workday, grab your cup and pour in your choice of green tea to lift and boost your system up. Remember, a strong immune system is like a trustworthy ally when it comes to fighting noxious diseases and illnesses. There is empirical evidence that superfoods loaded with immune-boosting vitamins, and minerals and nutrients are crucial for leading a healthy disease-free life. Make healthy choices to live a healthy life.