NOVEMBER 20249Sweet PotatoesSweet potatoes are rich in vitamin A which helps for healthy skin and may protect the skin from UV rays. It is also rich in, a type of antioxidant that gives the skin of the potatoes its orange color. It is also a source of Vitamin A which helps to keep the immune system healthy other than that it contains Vitamin C to regulate the immune system and supports iron absorption. Being rich in fiber, it helps with gut health and may reduce the risk of diabetes.PapayaPapaya has a daily recommended amount of vitamin C, it also contains an enzyme called papain which is good for digestion also has anti-inflammatory effects. Also, a small papaya can provide decent amounts of potassium, magnesium, and folate, all of which help improve the overall health of your body.Citrus FruitsCitrus fruits are rich in vitamin c thus they can help to build the immune system. Vitamin c can help to produce more white blood cells in your body which are the fighters of our body against infections. One's body does not produce or store the amount you daily need, for women, it is 75 mg, and for men, it is 90 mg. It also depends on your age and weight. Some citrus fruits include grapes, oranges, lemons, tangerines, etc. Also If you taking supplements, avoid taking more than 2,000 milligrams (mg) a day.Turmeric & Other Indian SpicesMany easily available and affordable Indian spices turmeric, clove, pepper, cinnamon, etc. help boost immunity. They clean your body and raise your body's defense mechanism. Turmeric contains curcumin which has anti-inflammatory and antioxidant effects on the body. Curcumin is an immunity booster and also acts as an antiviral. Using these spices in your daily diet is helpful to improve immunity.Priya Prakash, Certified Nutrition Coach & Co-Founder, Naturally Yours says, "The micronutrients most commonly associated with regulating the immune system are vitamin A, vitamin E, Vitamin C, Vitamin B6, folic acid, zinc, iron, and selenium. Below are a few options which can be included in the daily diet for better immunity".Green Leafy Vegetables Green leafy veggies are full of antioxidants, vitamins (vitamins A, C, E), minerals, and fibers. These nutrients boost the infection-fighting ability of our immune system. Green vegetables contain bioactive compound to enhance the immunity of the guts and are considered immune system booster foods. It is good to eat these raw or minimally cooked for better absorption of the nutrients.SC COLUMN
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