1) Citrus fruits
Vitamin-C is an essential for the production of white blood cells which play a major role in our immune systems.
Almost all citrus fruits contain vitamin-C, pick one of that suits your needs.
Vitamin C is not produced in our body, hence it is advised to take some of it every day.
recommended amount of vitamin c
for men – 90mg
for women – 75mg.
2) Red bell peppers
gram per gram red bell peppers contain higher amount of vitamin c than citrus fruits, they also provide vitamin A which is beneficial for your eyes and skin.
many of us turn to ginger when we suffer from cold, sore throat turns out it actually helps, by reducing the infection that cause inflammation in our throats.
Ginger also contains some cholesterol lowering properties, so if you’re keen on weighloss, add fer grams of ginger to your diet.
Garlic contains high amounts of sulfur compounds suck as allicin, which are closely related to strengthening out immune system.
Turmeric’s bright color is due to the presence of an organic compound called curcumin, Curcumin helps in regenerating the damaged muscle tissues due to intense work or exercise, Studies have founds that it is alos a good immune booster and an anti viral.
Along with ginger and garlic, turmeric is used in several indian traditional dishes. Our ancestors know what they were cooking.
Not only spinach is rich with vitamin c, it is packed with several anti-oxidants and beta carotene which help boosting the strength of our immune system.
Like spinach, broccoli is packed with vitamins and minerals. Along with vitamins A,C and E it contains Anti-oxidants and fiber.
Vitamins B-6 helps in several bio chemicals happening in our body along with the production of red blood cells, Chicken and turkey have high amounts of vitamin B-6.
Broth made from boiling chicken helps in healing our gut and our immunity.
A single papaya fruit consists of double the amount of Vitamin C daily recommended amount.
along with vitamin C, papaya contains minerals such as magnesium and potassium, beneficial to overall health
Like papaya, kiwi is loaded with essentials nutrients which Vitamin C, potassium, folate and vitamin K
Along with vitamin c, vitamin E also aids our immune cells, and almonds are a rich source of vitamin E. About 45 almonds are enough to provide the recommended amount of vitamin E (15gms) needed for the body daily.
12) Green tea –
Both green tea and Black tea contains high amonts of anti oxidants ,but where black tea loses the concentration of its anti oxidants during fermentation green tea retains it due it being steamed instead of fermented.
Green tea is also a good source of the amino acid called L-theanine, whichs helps in the production of germ-fighting compounds in our T cells.