Everyday Kitchen Ingredients to Boost Your Immunity
A strong immune system is your body’s natural defense against infections and seasonal flu and guess what? You don’t need fancy supplements to keep your immunity strong. Having a strong immunity is possible with ingredients that are already in your kitchen. Read on to know about these ingredients that act as a natural shield for your health…
Ginger has been used for years to treat cough, cold and sore throat. Its natural anti-inflammatory and antioxidant properties help fight infections and keep the respiratory system healthy. A cup of ginger tea in the morning or just adding fresh ginger to your meals can work wonders for your immunity.
Ginger
Garlic is packed with compounds like allicin, which strengthen the immune response by fighting harmful bacteria and viruses. Adding raw or lightly cooked garlic to soups, curries or chutneys not only enhances flavor but also provides a strong immunity boost.
The active compound curcumin in turmeric is a powerful anti-inflammatory and antioxidant. Drinking a glass of warm turmeric milk before bed or just adding some turmeric to daily cooking helps the body fight infections and build resistance against seasonal illnesses.
Fruits like oranges, lemons and amla are excellent sources of Vitamin C that helps increase white blood cell production in the body. This helps the body fight against infections. Make it a habit to start your day with lemon water or include citrus fruits in salads for a daily dose of Vitamin C.
Garlic
Turmeric
Honey has antibacterial properties and is great for soothing sore throats. A spoonful of raw honey with warm water or herbal teas can strengthen immunity while also providing relief from seasonal cough and cold.
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Citrus Fruits
Cinnamon is rich in antioxidants, while black pepper improves nutrient absorption and clears congestion. Adding a pinch of these spices to your tea, soup or meals can improve immunity naturally.
Spices That Heal
Honey
Understanding Essential Nutrients
Calcium is the building block of strong bones and teeth, but it doesn’t work alone. Vitamin D acts as calcium’s partner in helping your body absorb it and keeping your bones healthy.
* Foods rich in Calcium: Milk, yogurt, cheese, almonds, tofu and leafy greens like spinach and kale to name a few. * Foods rich in Vitamin D: Egg yolks, fatty fish like salmon & mackerel and breakfast cereals.
Calcium & Vitamin D
Vitamin E is your skin’s best friend! It’s a powerful antioxidant that protects your cells from damage and gives you that much needed healthy glow.
* Foods rich in Vitamin E: Almonds, sunflower seeds, avocados, and olive oil for healthy skin and cell protection.
Vitamin E
Vitamin K is the unsung hero – it helps with blood clotting and keeps your bones strong. Green leafy veggies are packed with it so do include them in your regular diet.
* Foods rich in Vitamin K: Kale, broccoli, brussels sprouts and spinach.
Vitamin K
Magnesium keeps your muscles, heart and mind in balance. It’s crucial for relaxation, steady heartbeat and energy production.
* Foods rich in Magnesium: Nuts, seeds, whole grains, dark chocolate and legumes.
Magnesium
Potassium
Potassium is an electrolyte superhero – it regulates blood pressure, supports muscle function, and keeps you hydrated.
* Foods rich in Potassium: Bananas, potatoes, oranges, spinach and beans.
Protein
Protein is the builder and repairer of your body. It’s essential for muscles, skin and even your immune system.
* Foods rich in Protein: Eggs, chicken, lentils, beans, Greek yogurt, tofu and fish.
Let’s break down the key players: Calcium, Vitamin D, Vitamin E, Vitamin K, Magnesium, Potassium, and Protein.
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