Everyday Foods To Increase Your Immunity

As the winter arrives, we need to boost our immunity to avoid nasty colds, coughs and flu. We should get prepared to get rid of it by eating simple everyday foods. Foods that increase or we can say boost your immunity are mentioned below:

· Lemons or citrus fruits

· Eggs

· Lean red meat

· Oats and other whole grains

· Seafood

· Nuts

Lemons or citrus fruits

Citrus fruits, rich source of vitamin C boost your immunity system. Vitamin C helps the body to produce white blood cells as well as antibodies and keep the immune system fighting invading viruses. Lemon juice contains around 30mg of vitamin C, and the peel or the zest has another 10-20mg.

Eggs

Eggs are the rich source of protein and iron; they also contain vitamin A – a fat-soluble vitamin which is important for the immune system. Liver, dairy products and oily fish are other sources of vitamin A too.

Lean red meat

Red meat is well known as an incredible source of the mineral iron, which is a form that can be easily absorbed by the body. For those who include meat in their diets, two to three red meat meals a week is ideal. Remember, go for lean varieties of meat, trim any fat off, and avoid adding too much extra fat when cooking.

Oats and other whole grains

Oats, known scientifically as Avena sativa and the other whole grain cereals i.e, wheat, rye, barley and brown rice provide important B vitamins such as vitamin B6, pantothenoic acid and folic acid. These vitamins support the immune system. Including whole grains every day can help supply the body with the B vitamins it needs as well as providing a valuable source of fibre and other nutrients needed for good health.

Seafood

Shellfish, including oysters, mussels and scallops, are great sources of zinc. Squid, prawns and other fish including salmon also have some zinc. Nutritionists have known for decades that seafood is a low-fat source of top-quality protein, and that the health benefits of eating seafood make it one of the best choices for growing children, active adults, and the elderly.

Nuts

Nuts have immune-boosting power from zinc, iron and the B vitamins, it also have the added value of being sources of other vitamins and minerals which support the immune system. Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.

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