Food that boosts the immune system

Hippocrates has rightly said, “ The wise man should consider that health is the greatest of human blessings, Let food be your medicine.” We can discharge our duties enthusiastically and work incessantly to follow our passions only if we have a robust and healthy body. Therefore, it is imperative that we keep illness at bay by including simple food in our diet that boost immunity. Citrus fruits: Citrus fruits like oranges, lemons, limes, tangerine are always recommended to counter flu and cold. These fruits are packed with Vitamin C that helps to build up our immune system.  They also help to increase the production of white blood cells that are known to fight infections. Remember that our body doesn’t produce or store vitamin C. Therefore, choose from a wide variety of citrus fruits and include them in your diet daily as almost all citrus fruits are packed with vitamin C. Garlic: Garlic has been in use since ages in almost every cuisine around the world. Apart from adding a zing to our food,  garlic is said to lower blood pressure, slow down hardening of arteries and helps to fight infections. It's immune boosting properties arise from a heavy concentration of sulfur-containing compounds, such as allicin. Ginger: Ginger is not only an important ingredient of Indian cuisine but also a remedy for many illnesses. It is known to decrease inflammation and therefore, it provides relief from a sore throat and other inflammatory illnesses.  When taken with honey, it eases an upset stomach and provides relief from stomach ailments. A recent animal research revealed that ginger can decrease chronic pain and possesses cholesterol lowering properties. Spinach: For those who love greens, spinach is not just rich in vitamin C but is also packed with numerous antioxidants and beta carotene, which increases the infection-fighting ability of our immune system. It should be cooked lightly to enhance its vitamin A content and enable other nutrients to be released from oxalic acid. Yogurt: Yogurts that have "live and active cultures" are the best as they stimulate our immune system to help fight diseases. It can be sweetened with fruits or can be had plain. Either way, yogurt is a great source of vitamin D which helps to regulate the immune system and is thought to boost our body’s natural defenses against diseases. Almonds: Almonds have vitamin E in abundance which is the key to a healthy immune system. They also have healthy fats that are essential for vitamin D to be absorbed properly.  A half cup serving of almonds provides nearly 100 percent of the recommended daily amount of vitamin E. Include it daily in your diet and get additional benefits like a glowing skin. Turmeric: Turmeric contains curcumin, which imparts it its distinctive color and is considered to be anti- inflammatory. It is used in treating both osteoarthritis and rheumatoid arthritis. Turmeric helps to heal wounds quickly and help decrease exercise-induced muscle damage. Papaya: A single papaya is said to contain 224 percent of the daily recommended amount of vitamin C. They also contain a digestive enzyme called papain that has anti-inflammatory effects. Besides this, papaya also contains adequate amounts of potassium, B vitamins and folate which boosts your immunity and keeps you healthy. Nature has blessed us with a variety of fruits, vegetables, nuts and such other food. Let us not underestimate  the wonderful properties of the above-mentioned  food that, if we include daily in our diet, will help us to stave off medicines.