NewsPoint
Apr 7, 2025
Citrus fruits like oranges and lemons are rich in vitamin C, which boosts white blood cell production. These cells help fight infections effectively. Since vitamin C isn’t stored in the body, regular consumption is essential.
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Garlic contains allicin, a compound known for its immune-boosting and antimicrobial properties. It helps reduce the severity of colds and infections. Adding fresh garlic to meals enhances flavor while supporting immunity. For best results, consume it raw or lightly cooked.
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Ginger has anti-inflammatory and antioxidant effects that help the immune system. It can soothe sore throats, reduce nausea, and combat infections. Fresh ginger in teas, soups, or smoothies provides warming relief and immune support.
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Spinach is rich in vitamin C, antioxidants, and beta-carotene, which enhance infection-fighting abilities. Light cooking helps absorb its nutrients better while preserving benefits. Add spinach to salads, omelets, or smoothies for a nutrient boost.
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Yogurt contains probiotics that support gut health, where 70% of the immune system resides. Opt for plain, unsweetened yogurt with live cultures to avoid added sugars. Pair it with fruits or nuts for a delicious, immune-strengthening snack.
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Almonds are packed with vitamin E, a powerful antioxidant that supports immune function. A small handful daily provides nearly half the recommended intake. They also contain healthy fats that aid nutrient absorption. Enjoy them as a snack or sprinkled over meals.
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Turmeric’s active compound, curcumin, has strong anti-inflammatory and antiviral properties. It helps modulate the immune response and speeds up recovery. Golden milk or turmeric-infused dishes are great ways to include it in your diet.
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Green tea is loaded with flavonoids and epigallocatechin gallate (EGCG), which enhance immune function. Its antioxidants help fight free radicals and reduce inflammation. Drinking 2-3 cups daily can provide significant immune support.
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Berries like blueberries, strawberries, and raspberries are rich in antioxidants and vitamin C. They help protect cells from damage and strengthen immune responses. Add them to breakfast bowls, smoothies, or enjoy them fresh for a tasty health boost.
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Shellfish such as oysters, crab, and mussels are high in zinc, a mineral crucial for immune cell development. Zinc deficiency can weaken immunity, so including these in moderation helps maintain strong defenses. Steam or grill them for a nutritious meal.
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