12:00 AM, October 30, 2016 / LAST MODIFIED: 10:46 AM, October 30, 2016

Foods that boost your immune system

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We are often very much interested to supplementary vitamins to boost our immune system. But the natural sources are always the best way to do that. Following are some food that may do this.

Elderberry: It is an old folk remedy. This fruit is loaded with nutrients called antioxidants, and it may help fight inflammation. In some lab studies, an extract from the berries appears to block flu viruses.

Button mushrooms: They give you the mineral selenium and the B vitamins riboflavin and niacin. If you are low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

Oysters: They have got zinc in them, which appears to have some virus-fighting powers. That is probably because zinc helps create and activate white blood cells involved in the immune response. It also assists your immune system with tasks such as healing wounds.

Watermelon: When it is ripe, it has also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection. To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.

Wheat germ: It is the part of a wheat seed that feeds a baby wheat plant, and it is rich in nutrients. It is a great way to get zinc, antioxidants, and B vitamins. Wheat germ delivers a good mix of fiber, protein, and some healthy fat.

Low-fat yogurt: Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu.

Spinach: You will find lots of nutrients in this "super food." One of them is folate, which helps your body make new cells and repair DNA. It also boosts fiber, antioxidants such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Tea: Feel free to choose white, green, or black. Each delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them.

Sweet potato: Like carrots, sweet potatoes have beta-carotene. In your body that turns into vitamin A, which mops up damaging free radicals. This helps bolster the immune system and may even improve the aging process.

Broccoli: It is easy to find at the grocery store, and it is an immune-boosting basic. You will get plenty of nutrients that protect your body from damage. It has vitamins A and C, and the antioxidant glutathione.

Garlic: This kitchen staple does more than punch up the flavour of food. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi. To get the benefits, you have to use the real stuff, though, not garlic powder. A garlic supplement may even help lower your cholesterol.

Chicken soup: There is hard science behind Grandma’s favourite cold remedy. Homemade chicken soup really can ease your symptoms and may help you get well sooner. There is a chemical in it called carnosine that can protect your body from the flu virus.

Pomegranate juice: The ancient Egyptians were on to something when they used this colofrul fruit to treat infections. So far, most modern research has focused on pomegranate extract, but the juice shows promise: It may help your body fight bacteria and several kinds of viruses, including the flu.

Ginger: This knobby root is a good source of antioxidants. Add ginger to stir fries or steep it in hot water to make tea. Antioxidants work best in your body when you get them straight from fruits and veggies.

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