Most
people turn to vitamin C after they've caught a cold. That’s because it
helps build up your immune system. Vitamin C is thought to increase the
production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
Popular citrus fruits include:
- grapefruit
- oranges
- tangerines
- lemons
- limes
- clementines
If
you think citrus fruits have the most vitamin C of any fruit or
vegetable, think again. Ounce for ounce, red bell peppers contain twice
as much vitamin C as citrus. They’re also a rich source of beta
carotene. Besides boosting your immune system, vitamin C may help
maintain healthy skin. Beta carotene helps keep your eyes and skin
healthy.
Broccoli
is supercharged with vitamins and minerals. Packed with vitamins A, C,
and E, as well as many other antioxidants and fiber, broccoli is one of
the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
Garlic
is found in almost every cuisine in the world. It adds a little zing to
food and it's a must-have for your health. Early civilizations
recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health Trusted Source,
garlic may also help lower blood pressure and slow down hardening of
the arteries. Garlic’s immune-boosting properties seem to come from a
heavy concentration of sulfur-containing compounds, such as allicin.
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research Trusted Source.
While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research Trusted Source.
Spinach
made our list not just because it's rich in vitamin C. It's also packed
with numerous antioxidants and beta carotene, which may increase the
infection-fighting ability of our immune systems. Similar to broccoli,
spinach is healthiest when it’s cooked as little as possible so that it
retains its nutrients. However, light cooking enhances its vitamin A and
allows other nutrients to be released from oxalic acid.
Look
for yogurts that have "live and 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 kinds that
are preflavored and 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 vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin,
meaning it requires the presence of fat to be absorbed properly. Nuts,
such as almonds, are packed with the vitamin and also have healthy fats.
A half-cup serving, which is about 46 whole, shelled almonds, provides
nearly 100 percent of the recommended daily amount of vitamin E.
You
may know turmeric as a key ingredient in many curries. But this bright
yellow, bitter spice has also been used for years as an
anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea
really excels is in its levels of epigallocatechin gallate, or EGCG,
another powerful antioxidant. EGCG has been shown to enhance immune
function. The fermentation process black tea goes through destroys a lot
of the EGCG. Green tea, on the other hand, is steamed and not
fermented, so the EGCG is preserved. 
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.
Nepalese Rupee Converter