The immune system is a familiar word to all of us.  But Do we actually know what it means, How can we build our immune system with the help of food and nutrition, and Which vitamins help in boosting immunity? Here we will look upon all these answers. To know more.

The immune system is the very powerful system of our body that protects us from diseases caused by viruses, bacteria, and toxins and helps remove foreign bodies and migrant cells from our system. 

Nowadays, we hear a lot about Immune System, and we often say ' If a person has good immunity then coronavirus will not damage them ' But what if the person's immunity is Low, Then They have higher chances to get infected from Corona Virus. So now one question comes to your mind that How can we build our immunity?

Many foods help in building our immunity. Many vitamins like vitamin A, vitamin D, Vitamin B6, and Vitamin C are good in building our immunity. About other nutrients, Vitamin C is a water-soluble vitamin that helps in boosting our immune system. This vitamin is water-soluble so it needs to be consumed daily. Vitamin C is present mostly in vegetarian foods like fruits and vegetables but non-vegetarian food is not a good source of this Vitamin. The daily recommendation for an adult is 40mg to 60mg & pregnant women 60mg & lactating women 80mg/day.  To build our immunity -

Top 10 Commonly Consumed Foods That Boost Your Immune System 

1. Amla -

 

Amla is the topmost food that helps in boosting our Immune system and his food is mostly available in winters.  Amla has many health benefits they help in strengthening your hair,  they are rich in antioxidants, which reduces the risk of chronic health diseases like heart diseases, diabetes, and cancer. Amla also improves eyesight, boosts our immune system. Overall it is a superfood, if this Amla is eaten after your meal, it improves your digestion and increases the absorption of Iron. For More Details

2. Guava - 

Guava is the 2nd topmost food that helps in boosting immunity. Guava with pink flesh or guava with white flesh both helps in boosting immunity and are rich in Vitamin C, potassium, iron, calcium, and vitamin A & D. It prevents prostate cancer and high blood pressure. It relieves constipation because it is a rich source of fiber and helps in diabetes and weight loss.  For More Details

3. Capsicum -

Eating capsicum helps in keeping the skin clear, prevents rashes and pimples. it contains Vitamin A, which is good for the eyes and helps prevent eye diseases. Capsicum is low in calories and exceptionally rich in Vitamin C and other antioxidants, making them an excellent addition to our diet. All varieties of Capsicum (green, yellow, and Red) helps in boosting our immunity. For More Details

4. Raw Mango -

Raw mango is popularly famous as 'कच्चा  आम'. Raw mango is rich in Vitamin A, C & E. It prevents Dehydration, and cures stomach disorders such as constipation, bloating, indigestion, and diarrhea. Raw mango cleanses the liver and promotes the secretion of bile acid. It is high in calcium, magnesium which is useful in removing toxins from our body. They are high in niacin, which helps boost cardiovascular health and lowers the risk of chronic diseases like diabetes, heart disease, stroke, and heart attacks. Raw mango is good for skin and hair. For More Details

5. Drumstick -

Drumstick has various health benefits they help in purifying the blood of toxins and making our organs function better. They further act as a potent antibiotic agent. Consuming drumsticks regularly may help you streamline blood circulation well. They are a great food for diabetes patients. They are also good for hair and skin and strengthening bones. For More Details

6. Lemon- 

Lemon are very good for our health, they help in the digestion of our food and helps in increasing iron absorption. They are packed with nutrients including Vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. The Vitamin C in lemon can help in relieving stress and fight viral infection and sore throats. For More Details

7. Cauliflower - 

Cauliflower contains many nutrients they are high in fiber. They area good source of antioxidants and helps in weight loss. They are heart-friendly and support brain function. They help in maintaining the hormonal balance and support our immune system. Too much consumption of cauliflower affects gastrointestinal distress like excess gas and bloating. For More Details

8. Bitter gourd -

Bitter gourd is the source of several key nutrients like fibers, potassium, iron, vitamin C&A and zinc, folate. They help in reducing blood sugar levels and helps in fighting against cancer. Bitter gourd helps in weight loss and reduces cholesterol levels. Bitter gourd also helps in glowing and softening of the skin. For More Details

9. Papaya Ripe -

Papaya ripe are loaded with nutrients and have a powerful antioxidant effect. They improve heart health and improves digestion. they also help in boosting our immunity. They protect against skin damage. They are low in calories and high in fibers. For More Details

10. Orange Pulp

Oranges are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. they help in reducing the risk of heart disease and kidney stones. they also help in controlling blood sugar levels and lowers the risk of cancer. orange is the most popular fruit, as they're both tasty and nutritious. For More Details