Adding immunity boosting combinations to the diet to enhance nutrition helps in increasing immunity. With this the body gets anti-oxidants and anti-bacterial properties. The amount of healthy bacteria in the body increases, which boosts metabolism.
During the winter season, the risk of cold and sometimes skin rash increases. Apart from this, the biting cold also increases the risk of joint pain and heart stiffness. In such a situation, it is necessary to take care of food to keep the body healthy. If you also want to avoid the effects of seasonal infections, then include some superfoods in your diet, which can increase the immunity of the body. Let us know about some such superfood combinations, which when included in the diet, help in boosting the immune system.
Often, many types of spices and taste makers are added to the recipe to add flavor to the diet, so that the quality of the diet can be increased. But by adding superfoods to increase the nutrition, immunity starts increasing. These supplements can be added in the form of spices, leaves or foods. With this the body gets anti-oxidants and anti-bacterial properties.
Dietician Manisha Goyal says that to boost the immune system, it is necessary to keep the gut health strong before consuming nutritious food. It increases the amount of healthy bacteria in the body, which boosts metabolism. With the help of healthy functioning of the body, body weight can be kept balanced and energy level remains appropriate.
Boost your immune system by mixing these superfoods
1. Curd and Spinach
While consumption of curd provides quantity of probiotics, the amount of beta carotene and phytonutrients present in spinach helps in protecting the body from the danger of free radicals. Blending curd, the main source of Vitamin D, and adding chopped spinach to it and eating it not only strengthens gut health but also provides iron and folate.
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Apart from this, absorption of nutrients also increases. According to the USDA, adding 1 cup of yogurt to the diet provides 28 percent phosphorus, 10 percent magnesium and 12 percent potassium. With its help, immunity can be increased.
2. Turmeric and black pepper
Anti-inflammatory properties are found in turmeric. The active compounds present in it help in reducing the effects of infection. Apart from this, the amount of curcumin found in turmeric helps in functioning of healthy blood vessels by reducing inflammation. The amount of antioxidants present in it provides relief from ulcerative colitis.
By eating black pepper mixed with turmeric in any recipe, the body gets piperine, which increases the absorption of nutrients. While preparing Khichdi, eating black pepper mixed with turmeric is beneficial for the body.
3. Add ginger to tomatoes
Ginger is used to add flavor to food. Its consumption reduces the risk of cough and cold in the body and strengthens the digestive system. Its consumption increases the amount of white blood cells in the body, due to which the immune system can be boosted. The lycopene compound present in tomatoes can reduce the risk of heart diseases and cancer in the body. Lycopene is fat soluble, which helps in its absorption. Adding ginger paste to tomato soup and consuming it provides nutrition to the body.
4. Eat Amla mixed with honey
Amla, which is rich in medicinal properties, contains high amounts of Vitamin C. The antioxidants present in it provide vitamins and minerals to the body by reducing the effects of seasonal infections. The anti-bacterial properties found in it can reduce the effects of bacteria and viruses. Eating honey mixed with Amla boosts the digestive system and the intake of Vitamin C reduces the effects of ageing. Mix honey in chopped amla and store it. Consuming one spoon of this daily helps in detoxifying the toxic substances present in the body, which also helps in weight loss.
5. Sweet Potato and Avocado
Rich in beta carotene, sweet potatoes are a superfood often eaten in winter. With this, nutrition can be combined with taste in the diet. By consuming it the body gets Vitamin A. By adding avocado to it, the deficiency of fatty acids in the body can be compensated. The immune system can be boosted by eating these two together.
6. Add black pepper to papaya
Consuming papaya rich in Vitamin A and C provides benefits to overall health including digestion. Apart from this, high amount of fiber also helps in boosting metabolism. Eating black pepper mixed with it increases the quantity of white blood cells, which reduces the effect of bacteria and viruses in the body.
