10 amazing superfoods to boost immunity against Covid JN.1

A well-rounded diet rich in fiber, vitamins, minerals, and other micronutrients can boost the immune system and fend off disease.

As a fresh spate of COVID JN.1 cases raises concerns across the country, it’s important to take steps to strengthen your immune system and put your best foot forward as far as your well-being is concerned. Your immune system is the best defense to fight diseases and infections, and boosting it with the right mix of nutrients as well as healthy lifestyle measures like sufficient sleep, exercise, and low stress can be effective against avoiding illnesses. A balanced diet consisting of a variety of vitamins, minerals, fiber, and other micronutrients is advised at times when flu, respiratory diseases, and other viral infections are on the rise.

Here are 5 amazing foods to boost your immune system

1. Citrus fruits

Vitamin C is considered a crucial nutrient to fight infections and boost the immune system and immunity. Thankfully, the winter season is abundant in juicy and delicious citrus fruits like oranges, lemons, and grapefruits. Rich in vitamin C, these fruits play a pivotal role in enhancing the production of white blood cells, which are key components of the immune system.

2. Leafy greens

Leafy greens are a storehouse of vitamins and minerals, more particularly vitamins A, C, and K, several B vitamins (including folate), and potassium and boost your immunity. These are needed to both boost the immune system and maintain an overall healthy body. They have also been known to help prevent certain diseases. Incorporating leafy greens such as spinach, kale, and Swiss chard into your diet can contribute to overall immune health. These vegetables are packed with antioxidants as well.

3. Yogurt and probiotics

The importance of gut health is gaining prominence in the health and fitness world as studies demonstrate how good gut health is related to robust immunity. Probiotics, found in yogurt and other fermented foods, promote a healthy balance of gut bacteria. A robust gut microbiome is linked to a stronger immune system, making these foods an excellent addition to one’s diet.

4. Garlic and ginger

Garlic and ginger are filled with antioxidants and have antiviral and anti-inflammatory properties and also boost your immunity. Including them in your meals or in morning tea can help you avail of their immune-boosting properties. These ingredients have been traditionally recognised for their anti-inflammatory and antioxidant effects.

5. Nuts and seeds

A handful of nuts and seeds not only help curb those hunger pangs in between meals but also provide a strong boost to your immunity. Nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, offer a rich source of vitamins, minerals, and healthy fats. These components support overall immune function and contribute to maintaining optimal health.

6. Turmeric

Known for its anti-inflammatory properties, turmeric contains curcumin, which can help regulate the immune system and boost immunity. One must incorporate turmeric into daily cooking or consume it as a golden milk beverage.

7. Green tea

Antioxidants in green tea, such as epigallocatechin gallate (EGCG), have been linked to enhanced immune function. Substituting regular tea or coffee with green tea can be a simple yet effective way to boost immunity.

8. Berries

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants, vitamins, and fibre. One must include a variety of berries in the diet for their immune-supporting benefits.

9. Poultry and lean proteins

Lean protein sources like chicken and turkey are essential for the synthesis of antibodies and immune system proteins. Including these proteins in balanced meals is vital for overall health.

10. Hydration

The intake of the right nutrients is as important as drinking sufficient water and staying hydrated. Water supports the immune system by helping cells function optimally and flushing out toxins from the body.

conclusion

Maintaining a well-balanced diet that includes a variety of nutrient-dense foods is crucial for bolstering the immune system. A resilient immune system is an integral part of overall well-being.

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