If you want to prevent & put a stop to and fight infections, flu here are some amazing cost-effective immunity boosting foods to boost your immune system and fight illnesses. There’s no need to go and buy some exotic fruits & vegetables as you can build your immunity with locally available foods from local markets within reach.

A list of the top immunity boosting foods that will keep you healthy.

Garlic: It has powerful medicinal properties, as it contains other compounds such as sulfur and allicin that contribute to fighting the flu. It is known to work very effectively to cure the common cold and contains antioxidants that protect against oxidative stress and prevent damage to immune cells. It lowers cholesterol, and blood pressure and is good for the heart. It is very nutritious and so, it combats sickness. Add garlic cloves to your diet to bring both taste and health.

Ginger: Garlic and ginger go hand in hand. Ginger contains a powerful compound called gingerol which is responsible for much of its medicinal properties. Ginger is used to treat the common cold, flu, and sore throat, ease nausea, reduce inflammation, lower cholesterol, ease chronic pain, and aid digestion. It is a great food to include in the diet in the form of paste, powder, and cut pieces.

Citrus Fruits: They are great sources of Vitamin C which give you great protection against oxidative damage as they are rich in antioxidants. Citrus fruits such as oranges, lemons, limes, and sweet limes (Mosambi) help increase the production of white blood cells that play a role in fighting infection. They are low in calories but contain a good amount of fiber which helps in lowering cholesterol. It has been shown that taking a good amount of vitamin C daily will help in reducing the incidence of colds.

Spinach: This leafy vegetable is rich in vitamin C, antioxidants, beta-carotene, and other nutrients like vitamin A, folate, calcium, magnesium, iron, and potassium that help fight infections and is the best immunity booster. Cooking also has an effect on absorption. Spinach contains an antinutrient called oxalic acid which hinders the absorption of vitamin A. Therefore, lightly cooking the spinach will make it easier to absorb and help the oxalic acid release other nutrients.

Papaya: Vitamin C is present in abundance not only in citrus fruits but also in papayas. It contains an enzyme called ‘papain’ which aids in digestion and has anti-inflammatory properties. It contains good amounts of antioxidants, folate, magnesium, and potassium that promote and benefit your overall health. It is said that one papaya can provide you with twice the required daily dose of Vitamin C.

Some other foods like capsicum, egg, mushroom, carrot, tomato, and sweet potato are some of the best foods that help in boosting your immunity.

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