5 foods to boost your immunity

Immune system is our body's best friend. It protects our body from harmful infections or any kind of disease. It is very important to maintain your immune system. To maintain a healthy immune system it is important to follow a healthy diet so that we can get all essential nutrients to boost our immunity. A healthy diet has low amounts of animal products including red meat, processed meat and low amount of processed foods in general. It does include lots of fruits, vegetables, healthy fats and fibre.

Here are 5 foods which can boost your immunity power.

●Citrus fruits -  Most people turn straight to vitamin c after they've caught a cold. That's because it helps to build up your immune system. 

Vitamin c is thought to increase the production of white blood cells, which are key to fightning infections.

Almost all citrus fruits are high in vitamin c. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

Because your body dosen't produce or store it, you need daily vitamin c for continued health.

Also keep in mind that while vitamin c might help you to recover from a cold quicker, there's no evidence yet that it's effective against the new corona virus, SARS-CoV-2.

●Garlic - The widely popular ingredient contains that may help the immune system fight germs. Freash whole garlic contains a compound called alliin. When garlic is crushed or chewed, alliin turns into allicin, a molecule that has antibacterial and antiviral properties.

Researchers of one large 12 week study found that a daily garlic supplement reduced the number of cold symptoms by 63% in its active group compared to its placebo group. You can get the same benefits from eating onions, leeks, and shallots which are also part of the same allium family. This veggies also deliver prebiotic fibre, which ensures a happy gut - something that is essential for a healthy immune system.

●Ginger - Also known as a Superfood and one of the healthiest spices on earth,  ginger'Sir unique flavour comes from its natural oils, the most important being gingerol. Gingerol is the bioactive substance in ginger that is responsible of its medical  properties, including antimicrobial and respiratory protective as well as anti-inflammatory and antioxidant effects.

●Yogurt - look for yogurts that have the phrase "live an active cultures" printed on the label like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kind that are flavoured ansu loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body's natural defence against disease.

Clinical trials are even in the works to study its possible effects on COVID - 19.

●Turmeric - You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti inflammatory in treating both osteoarthritis and rheumatoid arthritis.

Research shows that high concentrations of curcumin, which gives turmeric it's distinctive colour, can help decrease exercise-induced muscle damage. Curcumin has promise as an immunity booster (based on findings from animal studies) and an antiviral.