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Health & Fitness

List of 10+ Immunity-Boosting Food Items In 2021

Immunity-Boosting Food Items List- Amidst the covid-19 situation, we all are hoping that everything will be fine soon. With the increase in the number of Covid-19 cases, especially in India, more importance has been given to body immunity. It is becoming a game of “Survival of the fittest.” If you want to be on this fit list, then it is important to take care of your body and immunity more than ever. The situation is getting worse than ever in India. But, how can we keep ourselves safe from this pandemic? The only solution is our immunity. According to the WHO – World Health Organisation, coronavirus is less dangerous on people who have strong immunity. A good immune system will become a shield for you that will protect you from coronavirus and any other foreign particles like Disinfectants and Wipes are protecting us in this tough time.

But the question which arises here is, how we can make our immunity strong? The answer to this question is hidden in our diet. Yes, the right diet at the right time is the key! There are many food items present that can boost our immunity within a week if taken continuously. These food items contain some special ingredients that are essentially required by our body to function in the right manner. So, want to know what these superfoods? Here in this article, we will be bringing you the list of immunity-boosting food items that you should take in 2021. These food items are none less than power pills for our body. Let’s start.

Immunity-Boosting Food That You Should Take In 2021

This section will cover the list of immunity-boosting food items that you should definitely take in your diet plan.

1. Citrus fruits

Here comes the first superfood- Citrus Fruits. Citrus fruits are a great source of Vitamin C, which is essential for increasing our immunity and fighting against coronavirus. Citrus fruits like lemons, grapefruits, and oranges are highly enriched in vitamin C, which helps in increasing the counting of White Blood Cells or WBC’s. This is the best immunity-boosting food item.

2.    Broccoli

Broccoli is a great source of protein and vitamins. It is a green vegetable that is loaded with many multivitamins like vitamin A, vitamin C, and vitamin E. It is a great immunity booster and a great antioxidant compound. If mixed with some other food, then it will be a great diet for boosting our immunity.

3.    Ghee

Ghee is another item in the superfoods that is quite famous for boosting our immunity. Some of us have numerous misconceptions about ghee that it is a major cause of weight gain but trust me, you are wrong. Instead, it is one of the healthiest substances to intake to boost our immunity. There is a full stock of omegas in ghee along with vitamin A, E, and K. It has also essential fatty acids that become the source of healthy fat and butyrate. They are essentially required for maintaining digestive health. During winters, when our body is in a vulnerable state to pathogens, ghee prevents us from those pathogens by burning the heat inside the body which indeed provides us energy and warmth. It also helps in keeping our hair, scalp, skin in good and nourished condition. You can easily intake ghee inside your body, you just have to put a tablespoon quantity of ghee on your chapati, and you are done.

4.    Amla

Amla is one of the most nutritious foods available in the market. It is enriched with multivitamins and many other nutrients which are essentially required for maintaining the health of our body. This small green, appearing like a ball, is one of the richest sources of vitamin C, and it is generally harvested in Winters when our body’s immunity is in a vulnerable state. You will be amazed if you hear this fact that it contains about 20 times more vitamin C than oranges. There are many benefits of including amla in your diet as it helps in removing all the toxins from the body, cleanses the colon, provides rejuvenation to the skin, effective against dandruff, and helpful for improving the health of the digestive system. Many companies like Patanjali are introducing many amla enriched products in the market like Amla candy, amla pickle, and amla juice. They are also nutritious but not as nutritious as raw amla when taken empty stomach every morning. This can improve your immunity by 2-3x in just a week if taken regularly.

5.    Whole-gain

Whole gain is another food item that you should definitely include in your diet. Whole-grain like bajra, pearl, millet is enriched in fiber, iron, and protein which is essentially required for the proper functioning of the body. Well, they lack vitamins and other essential nutrients but because of their fiber content, they become one of the best superfoods to include in your diet plan. They not only help in increasing the health of your digestive system but also help in improving the health of your skin and hair. They also contain an appreciable amount of starch in them which helps you in losing weight and promotes extra safety against bad cholesterol. This is a must-have food item to include in your diet list.

6.    Jaggery

Here comes the king of iron – jaggery. It is one of the prominent sources of iron, magnesium, and potassium. Indian diet is considered to be incomplete without eating jaggery after completing the meal. It is considered the most perfect alternative to sugar in food items and is called ‘gur’ in Hindi. During winters, when our body needs heat from the inside for the proper functioning of the body, the jaggery helps in dilating blood vessels inside our body which ultimately helps in the production of warmth and cleansing of lungs. If you include this superfood in your diet, you are improving your immunity in one go. If you belong to an Indian family, then ask your mom to make chikki of peanut and jaggery, you will start licking your hand I bet.

7.    Fenugreek Seeds

You must be aware of the fact that including natural seeds in your diet will improve your immunity in one go. Yes, Fenugreek seeds are a major source of potassium and other essential ingredients which are required for the proper functioning of the body. It helps keep cholesterol levels in control and improves digestion by improving the health of the digestive tract. If you are not comfortable including them in their natural form, don’t worry, soak them in water for a while, they will convert into a sprout. If you are consuming one spoon of fenugreek seeds in your diet, then you are really boosting up your immunity against pathogens.

8.  Wheat seeds

Wheat seeds are known for reducing the toxic content from the body and helping in the cleansing of the body. They will improve immunity as a cleanser and boost metabolism. If your metabolism is improved, it will directly improve your immunity. Wheat seeds are a great source of many essential nutrients and vitamins. They are especially recommended to blood pressure patients to include in their diet as they help in keeping blood pressure in control. It helps in lowering cholesterol levels inside the body as they have anti-carcinogenic properties.

9.    Ladoo

Favorite sweet of Indians – Ladoo. Ladoo comes in varied types and sizes. If you are including ‘aata kai ladoo’, ‘besan kai ladoo’, or any other type of ladoo in your diet plan, then you are already boosting up your immunity. You can include many seeds while forming the dough of ladoo like Alvi seeds, goond, and other seeds to make it more nutritious and healthier. You can also add nuts in them which will also increase the taste as well as make them healthier and a great superfood.

10. Spiced Tea

Spiced tea to increase immunity, nothing better than this. It is one of the best home remedies for common cold and nausea-like problems. Make sure you are adding some spices to the tea like cardamom, black pepper, fennel seeds, and cinnamon. They are some common spices that are known for boosting immunity naturally. When your tea is just ready, add some leaves of tulsi to it which will make it more nutritious and healthy. Avoid sugar, add jaggery, and don’t forget to add ginger. The tea which is prepared from the combination of these things will immediately give you warmth from inside which readily improves your immunity.

11. Ginger

You must be knowing how healthy ginger is for our body and health. It is a great source of many rare ingredients and some of its key properties include controlling blood pressure, reducing cholesterol level, and fighting fungal infection. You can dry this and make a powder of ginger by adding some ingredients like black pepper, cinnamon, and turmeric. Keep it in a box and consume one tablespoon daily for better immunity. You can also consume it with hot water for more health benefits.

12. Turmeric

Turmeric is another superfood which you should include in your diet plan. It is anti-inflammatory and also anti-oxidant which can improve your immunity in one go. It helps in fighting diabetes, cancer, and reduces cholesterol. If you cannot consume it in natural form, then don’t worry you can drink turmeric milk. This is also called golden milk because it is very healthy and yes because of its color too. You can avoid sugar and add some jaggery to it. Drink it before sleeping every night and you will feel the difference within a week. It will also help you to sleep better.

13. Black Pepper

This superfood also has many special ingredients present inside it which help in improving the health of our digestive system. It is antioxidant and antibacterial thus helps in promoting the growth of WBC inside our body which will ultimately help in boosting immunity. You can sprinkle it over your salads and in any food.

14. Fermented Food

Fermented foods are very helpful for our body to work well. They help in improving intestinal health and also helps in maintaining the health of our digestive system. Include yogurt, homemade pickles, kefir, and other fermented food in your diet plan.

15. Nuts

Nuts are always beneficial for your body at any time. They are very much beneficial for your heart, brain, and intestine health. Nuts are a great source of protein, fat, and other essential nutrients that will help in improving our immunity. You can soak these nuts overnight in water and then consume them early in the morning for more beneficial effects.

So, here are some of the immunity-boosting food items in 2021 that you should include in your diet plan. These food items will also help in maintaining your health and in the proper functioning of the body. Comment down your favorite immunity-boosting food item from the above list down below.

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