health benefits of garlic

Health Benefits of Garlic and 15 food items 2020


Health Benefits of Garlic and 15 food items to boost immune system. Every day we are exposed to a large number of infectious viruses and bacteria but only a few of them cause illness in our body because of the immune system of our body. Our body can defend itself from most of the bacteria and viruses and all the ability to fight the disease-causing organisms done by our immune system because of our immunity. Hence, If our immunity is strong our body can fight easily with disease-causing agents. Therefore You should eat some food items to boost the immune system.

Studies show that vitamin C is essential to stimulate the immune system by increasing the strength and protection of the organism. Due to its role in reducing inflammation, it is essential for immunity and good health. Vitamin C is an antioxidant that helps prevent cell damage from free radicals.

In general, a diet rich in proteins, vitamins, and minerals is necessary for a strong immune system. Here are some immune-boosting vitamins and minerals -Vitamins A, B, C and E, Chromium, Copper, Iron, Manganese, Selenium, Zinc.

List of some important food to boost the immune system – 

1.Garlic Cloves

Health Benefits of Garlic. Eating garlic can boost the number of virus-fighting T-cells in your body as colds and the flu are caused by viruses. Garlic has nutrition values that increase our body immunity against viruses. Raw garlic is most beneficial for health since heat and water inactivate enzymes, which can lower the garlic’s antibiotic effects.

Health benefits and nutrition values of Clove of garlic 

  • Calories: 4.5
  • Protein: 0.18g
  • Fat: 0.01g
  • Carbohydrates: 0.93g
  • Fiber: 0.1g
  • Natural sugars: 0.03g
  • Calcium: 5.4mg
  • Iron: 0.05mg
  • Magnesium: 1mg
  • Potassium: 11mg
  • Vitamin C: 0.9mg

2. Mushrooms 

mushrooms food to boost immunityAll types of edible mushrooms contain protein and fiber in different amounts. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.

Mushrooms are rich in vitamin B, riboflavin, niacin, and pantothenic acid. These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body.

3. Acai Berry 

Acai berries contain antioxidants and fiber. Some proponents call them a superfood, claiming they help various health concerns, including arthritis, weight loss, high cholesterol, and erectile dysfunction.

They’re Nutrient-Dense. Acai berries have a unique nutritional profile for a fruit, as they’re somewhat high in fat and low in sugar.

4. Oysters 

oyster food to boost immunityOysters are a nutritional powerhouse from the sea. These are rich in antioxidants, Vitamin C, and Vitamin E, all of which improve our immune system.

Oysters contain all essential vitamins, minerals, and organic compounds. They’re an excellent source of protein, vitamin D, zinc, iron, and copper, and also have high levels of Vitamin C. They are also rich in beneficial antioxidants, healthy cholesterol, and omega-3 fatty acids. With all these impressive nutrients contained in such small portions, oysters are a god among superfoods, seriously boosting your body’s health and overall functions.

5. Elderberry 

Elderberry food to boost immunityThe berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system. They can help in reducing inflammation, lessen stress, and protect your heart too. Some experts recommend elderberry to help prevent and ease cold and flu symptoms.

6. Yogurt

Probiotics (“friendly bacteria”) in yogurt have a general immunity-boosting effect and also known to show potential in preventing allergies such as eczema, particularly in children. Since yogurt is packed with vitamins and protein and also a source of lactobacillus, bacteria which helps in giving your immune system a boost. Yogurt comes from milk. So, eating yogurt gives you a dose of animal protein.

7. Spinach

Spinach is rich in vitamins A, C and K, magnesium, iron, and manganese. It is an extremely nutrient-rich vegetable. Also, It packs high amounts of carotenoids, folic acid, iron, and calcium. Eating spinach may benefit your eye health, reduce stress, and regulates blood pressure . Spinach is one vegetable that you should include in your daily diet plan.

8. Tea

Natural substances, called polyphenols, are found in both caffeinated and herbal teas. These substances are antioxidants, compounds that may help reduce the risk of certain chronic diseases. Antioxidants are known to provide a host of health benefits. Research shows that tea helps in fighting various forms of cancer because of its high level of antioxidants.

9. Broccoli

broccoli health benefits of broccoliBroccoli is called the healthiest vegetable among all other vegetables because It contains fiber, antioxidants to fight cancer, and vitamin C to aid in iron absorption. It is also a good source of vitamin B including folic acid and vitamin K.

Nutrition Facts for Broccoli

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams.
  • Sodium: 30mg
  • Carbs: 6 grams.
  • Sugar: 1.5 grams.
  • Fiber: 2.4 grams.
  • Fat: 0.4 grams.

10. Watermelon 


Watermelon is a low-calorie fruit rich in various nutrients. It is a high source of vitamin C. One watermelon has about 23 mg of vitamin C, which is about 30 percent of your recommended daily intake. Vitamin C plays a key role in helping your body form collagen, the protein that keeps skin healthy and eyesight sharp Watermelons are also high in vitamin B1. This vitamin provides a healthy nervous system and its lacking may result in memory loss. Watermelon is a great breakfast food after a night of indulgence.

11. Pomegranate Juice

Pomegranates are extremely healthy for those who are suffering from immune-related disorders or have low immunity because it contains Vitamin C and other immunity-boosting nutrients like vitamin E. Pomegranate also can prevent general illness and fight off infection in our body. This fruit is packed with nutrition, a wonderful source of B vitamins, vitamin K and minerals such as calcium, copper, and potassium which ultimately increases immunity of our body.

Nutrition values Per 100 grams of pomegranate

  • Calories 83
  • Fat 1.2 g
  • Cholesterol 0 mg
  • Sodium 3 mg
  • Potassium 236 mg
  • Total Carbohydrate 19 g
  • Dietary fiber 4 g
  • Sugar 14 g
  • Protein 1.7 g
  • Vitamin C 17%
  • Calcium 1%
  • Iron 1%
  • Vitamin B-6 5%
  • Magnesium 3%

12. Ginger 

Health benefits of Garlic and Ginger are unbeatable. Garlic, ginger, and turmeric have a long history of both boosting the immune system and reducing inflammation. Food can be preventative medicine when you eat a diet packed with nutrients, vitamins, minerals, and gut-friendly properties, such as probiotics. Above all, Ginger boasts many potent anti-inflammatory compounds, including a variety of antioxidants, which are substances that protect your body from damage by unstable molecules called free radicals.

13. Citrus fruits 

Citrus fruits are strong immunity boosters and they are rich in Vitamin C . also, Vitamin C increases the production of white blood cells, which play a vital role in fighting against infections.

Some of the popular citrus fruits include 

  • Grapefruit
  • Oranges
  • Tangerine
  • Lemons
  • Limes
  • Clementine

14. Almonds 

Taking almonds can strengthen the body to fight off viral infections, Such as the common cold and flu. A new study shows that natural chemicals found in the skin of the nut boost the immune system’s response. Almonds are high in vitamin E that acts as an antioxidant in your body. Also, Almonds contain iron and protein that are essential for your immune system function.

15. Papaya 

Papaya is a great source of vitamin A, B, C, and K and also an excellent immunity booster. It is also rich in antioxidants, anti-inflammatory properties, and anti-cancerous properties. It is great for the growth of body tissues. Papaya leaf extracts are one of the most used remedies for treating dengue fever, especially to increase the platelet count.

Nutritional values for 1 papaya:

  • 2.7 g dietary fiber
  • 31 mg of calcium
  • 33 mg magnesium
  • 286 mg potassium
  • 0.13 mg zinc
  • 58 mcg folate
  • 106 %DV vitamin C
  •  30%DV vitamin A
  •  2.4%DV vitamin E
  •  5.1%DV vitamin K

You can also check out this blog – Easy ways to achieve a healthy lifestyle

Some more tips for enhancing immunity

  • Avoid Smoking.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Get adequate sleep.
  • Eat a diet high in fruits and vegetables.
  • Take steps to avoid infection.
  • Take care of your hygiene.
  • Avoid drinking alcohol.
  • Try to minimize stress.

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