BOOST YOUR IMMUNITY

Food rich in the Immunity Boosting Vitamins & Minerals

Vitamin C – We are all aware of Vitamin C playing a crucial part in improving one’s immunity. Citrus fruits are the best sources of Vitamin C. Spinach, Kale, Papaya, Strawberry and Bell-peppers are also rich in Vitamins C.

Vitamin B – Natural sources for Vitamin B include Brown rice, millets, red meat, poultry, beans, lentils, sunflower seeds,almonds, broccoli, spinach, citrus fruits, avocado, banana, milk, and cheese.

Vitamin E – Almonds, peanuts, hazelnuts, broccoli,and spinach should be on your diet if you want to up your Vitamin E levels.

Vitamin A – Carrots, sweet potato, cantaloupe, and pumpkin are great sources of carotenoids that upon consumption are turned into Vitamin A and have an antioxidant impact on the body.

Vitamin D – Milk, yoghurt, orange juice, mackerel,salmon, tuna, and sardines are all good sources of Vitamin D. However, if you have a deficiency it is tough to replenish Vitamin D through diet alone. Consult your doctor for a good Vitamin D supplement.

Zinc – Red meat (beef, lamb, pork) and Shellfish (oyster, crab, shrimp) are great natural sources of zinc. For the vegetarian, the choices are pumpkin seeds, sesame seeds, chickpeas, milk, cheese, peanuts, cashews, and almonds.

Selenium – Yellowfin Tuna, Oysters, Chicken and Beef are good sources of selenium, as are brazil nuts, goat milk, mushrooms, sunflower seeds, brown-rice and cottage cheese.

Iron – Leafy greens, legumes, nuts, seeds, dried tomatoes, oats, quinoa, coconut milk, dark chocolate and spinach are good sources of Iron. For non-vegetarians including organ parts, especially the liver, will give you an iron boost.

Folic Acid – To get a dose of Folic acid into your diet pick from beans, lentils, peas, asparagus, spinach, eggs, beets, oranges, lemons, brussel sprouts, almonds, flax seed, bananas and avocado.

The vulnerable system is the body’s defence force, taking on infections and putting them out. Research has proved that those with lower impunity are more susceptible to complaint than those with a healthy vulnerable system. As we await a cure for COVID our stylish bet is to nourish our body with healthy food that aids the functioning of the vulnerable system. While this may not be a definitive way out, a healthy diet and a strong vulnerable system is a strong line of defence.