10 Vegetarian Foods That Boost the Immunity

A strong immune system helps to keep a person healthy.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a includes these foods in your diet.

1.Citrus Food: - Vitamin C included cirtrus foods is a vital nutrient for health. It helps form and maintain bones, skin, and blood vessels. It occurs naturally in some foods, especially, fruit and vegetables.

Popular citrus fruits include:

-      Oranges

-      Blueberries

-      Broccoli

-      Lemons

-      Grapefruit

-      Tangerines

2.Ginger: - Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.

3.Yogurt: - Yogurt is a dairy product made by fermenting milk with a yogurt culture. It provides protein and calcium, and it may enhance healthy gut bacteria.

4.Turmeric: -Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

5. Sweet potatoes: - Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene.

6. Almonds: - Almonds contain lots of healthy fats, fiber,  magnesium and vitamin. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

7. Garlic:- Different compounds in garlic are thought to reduce the risk for cardiovascular diseases, have anti-tumor and anti-microbial effects, and show benefit on high blood pressure.

8. Green Tea:- Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

9. Sunflower Seeds: - Seeds contain high levels of essential fatty acids, the full profile of amino acids needed to form complete and digestible protein, plus vitamins A, B, C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese.

10. Spinach: - Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.