Major boosting immune-system Dryfruits, fruits, vegetables

    Major  immune-system boosting Dryfruits, Fruits, Vegetables.

•  Vitamin C

An essential nutrient, Vitamin C acts as an antioxidant. Antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system.1 There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:

citrus fruits and juices (such as orange and grapefruit)

kiwi fruit

red and green peppers

broccoli

strawberries

•  Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system,2 especially among older people. To get your fill of vitamin E, look to these foods:

wheat germ oil

almonds

sunflower seeds

hazelnuts

peanut butter

•   Zinc

Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.3 Here are some top food sources of zinc:

oysters

baked beans

cashews

raisin bran

chickpeas

• Carotenoids

Another type of antioxidant, carotenoids are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system).4 Carotenoids are better absorbed when cooked or eaten with fat.

Look to these foods to boost your carotenoids:

carrots

kale

apricots

papaya

mango

sweet potato

spinach

collard greens

• Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.5 Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against autoimmune disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis. Try these omega-3-rich foods:

oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)

flaxseed

walnuts

chia seeds

Taking Supplements to Boost Your Immune System

Although supplements containing high doses of antioxidants and other nutrients found in whole foods are often touted as natural immune-boosters, some research indicates that taking dietary supplements may have limited benefits for the immune system. Additionally, these nutrients are better obtained from foods than supplements. If you're still considering taking them, it's a good idea to consult your healthcare provider first to weigh the pros and cons.


Thank you
your's  Narayana KNR

Follow me on :
Twitter : @NarayanaKnr
Instagram : @iam_knr_