Increase Immunity (Beat Corona)

COVID Corona has spread vastly all over the world with no permanent antidote in play yet. In these times, when you need to take care of yourself and hope that you do not get infected in the first place is the best solution so far.

Increasing your immunity is the most effective way to ensure safety from getting infected.

The immune system releases antibodies in our body to fight off the pathogens like virus, bacteria, and other microbodies that can cause diseases, even when it is a regular flu.

Following are some foods which help improve the strength of your immune system and keep you healthy and safe from illness.

1.   Citrus Fruits: They contain Vitamin C, which increases the number of white blood cells in our body, the antibodies responsible for fighting against the germs.

Lemon- 53 mg Vitamin C in 100 grams.
Oranges- 53.2 mg Vitamin C in 100 grams.
Grapefruit- 31.2 mg Vitamin C in 100 grams.
Tangerine- 26.7 mg Vitamin C in 100 grams.
Daily intake quantity- 2000mg (upper limit).

2.   Blueberries: They contain anthocyanin having antioxidant properties. It also improves the respiratory tract’s immune defense system. Daily intake quantity- 150 grams.

3.   Broccoli: They are full of vitamins- A, C, and E, along with other antioxidants. Cook it least to have the maximum effects.
Content- 89.2 mg Vitamin C in 100 grams.

4.   Red bell peppers: They contain the maximum amount of vitamin C, even more than the citrus fruits. Additionally, they contain beta carotene to keep your eyes and skin healthy too.
Content- 242.5 mg Vitamin C in 100 grams.

5.   Dark Chocolate: It contains theobromine, responsible for protecting cells from free radicals.
Daily intake quantity- 30-60 grams.

6.   Ginger: It helps in decreasing inflammation, sore throat, and chronic pain. It can be used in dishes, desserts or teas. Daily intake quantity- 3-4 grams.

7.   Garlic: It contains allicin which helps improves the immune system. It is also useful in reducing blood pressure and slowing down the process of arteries hardening. Daily intake quantity- 4 grams or 1-2 cloves.

8.   Turmeric: It is a yellow spice helpful in treating osteoarthritis, rheumatoid arthritis, and exercise-induced muscle damage. The improvement in the immune system is due to curcumin content. Daily intake quantity- 500-2000 mg.
Content- Around 30 grams of Curcumin content in 100 grams.

9.   Spinach: It is packed with vitamin C, E, beta carotene, and other antioxidants. For maximum benefits, cook as little as possible.
Content- 28.1 mg of Vitamin C in 100 grams.

10.  Sweet potatoes: They are a good source of beta carotene. Being a source of Vitamin A, beta carotene helps in preventing skin damage. Daily intake quantity- 700 mg of vitamin A for women and 900 mg per day for men.

11.  Almonds: Vitamin E plays an important role to improve the immunity of our body. It is best absorbed in the presence of fat. Daily intake quantity- 15 mg Vitamin E or 30 grams of almonds. 
  Content- 26 mg Vitamin E in 100 grams of almonds.

12.   Green Tea: Both green and black tea contain flavonoids, but green tea contains additional epigallocatechin gallate (since it is steamed not fermented), which improves the immune system, reduces the chances of cold and also have less caffeine content. It also contains amino acid L-theanine, which produces germ-fighting compounds in T-cells.
Daily intake limit- 3-5 cups.

13.   Papaya: It is full of Vitamin C, B, potassium, folate beneficial for overall health. Papain content helps in digestion and has anti-inflammatory properties too.
Content- 62 mg Vitamin C in 100 grams.

14.  Kiwi fruit: It also contains folate, potassium, vitamin K, and vitamin C.
Content- 93 mg Vitamin C in 100 grams.

15.  Sunflower seeds: They contain phosphorous, vitamin B-6, E, and magnesium. Vitamin E maintains the immune system and also fights off free radicals.
Content- 35.17 mg Vitamin E in 100 grams.

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