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Six Foods You Must Consume Daily for Vitamin C to Boost Immunity

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As you know to fight with COVID-19 like deadly disease you need to boost your immunity. And Vitamin C is one the major source helps to improve the immunity. Though, there are many food items rich with Vitamin C, but it not possible for everyone to consume all of them as few are unaffordable for everyone and few are difficult to find or cook.

But there are few foods you can easily find nearby your shop or supermarkets. You can easily find and add these foods into your daily diet to boost your immunity and stay protected from various diseases. So, let’s find out what are the foods.

6 Vitamin-C Rich Foods for Immune System

vitamin c foods for immune system

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Your Immunity

#1 Oranges

Oranges are citric fruit containing more than 53% Vitamin C with antioxidant properties. Oranges also contains the different kinds of vitamins and essential nutrients helps to boost our immune health and protects our cell from damage caused by free radicals.

Oranges for vitamin c

Apart from that, oranges are also ample source of Vitamin D, a nutrient that plays an important role in regulating our immune response system.

 #2 Amla

Amla which is also known as Indian Gooseberry, a small fruit laden with nutrients and provides many health benefits. It is a source of Vitamin C, which acts as a powerful antioxidant and is beneficial for our nervous system, immune system, and skin.

Amla for for vitamin c

If you consume one Indian Gooseberry daily it can help you meet 46% of the Daily Value of Vitamin C. Moreover, Amla also contains manganese that supports our metabolism, bone formation, reproduction, and immune response.

Also Read: 5 Health Benefits of Eating Spinach Leaves or Palak

#3 Lemon

Lemon an easily available fruit is one of the most common sources of Vitamin C and other antioxidants that are considered very effective in fighting foreign pathogens and strengthening your immune system along with benefit to your digestive system.  

Lemon for for vitamin c

This small, yellow citrus fruit contains a considerable amount of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.

#4 Guava

A seasonal fruit, Guava is another richest source of vitamin C. Really, one guava provides double with the amount of Reference Daily Intake (RDI) for vitamin C, which is more than one orange. Though, it is a seasonal fruit but if possible get it.

Guava for for vitamin c

This fruit also contains a high amount of potassium, calcium and iron. The antimicrobial properties can help to kill harmful bacteria and viruses that can lead to infection mainly monsoon season or when season get changed from one spell.  

#5 Papaya

Do you know a medium-sized papaya contains double amount of the daily recommended amount of Vitamin C. And this sweet and perennial fruit has been used for centuries to make medicines to cure several ailments in your body.

Papaya for vitamin c

Papaya also contains a digestive enzyme called papain that has anti-inflammatory effects. Apart from that, papaya contains decent amounts of potassium, magnesium, and folate, all of which are beneficial for your skin, immunity and overall health.

Also Read: Top 5 Health Benefits of Eating Carrots Daily

#6 Capsicum

Capsicum for vitamin c

Most of the people don’t know that capsicum has an equal amount of Vitamin C as compared to any citric fruit. Actually, we often ignore this vegetable when it comes to boosting our immune health, and capsicum is one of them many people don’t eat.

This green, yellow and red vegetable is loaded with Vitamin C and beta carotene, which can boost your body’s natural defense system, improve your skin quality and keep your eyes healthy. It can also help to reduce oxidative stress, a prominent cause of a weak immune system, helping your body to stay protected from various diseases.

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Food

Eight Species You Must Eat in Monsoon: Benefits of Spices in Food

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benefits of spices in food

Monsoon on the peek, also makes bacteria and virus more active attacking the human body. This rainy season also stimulate people to enjoy more spicy foods adding taste to their mouth through multi-cuisine food items at their home.

Spices not only add taste to your food, but also benefits to your health. As monsoon is also a season for impaired immunity or slow digestion, so you must have spices into your food during the rainy season to protect us against various types of infections. Hence, here we brought eight must have spices during monsoon stay protected from various diseases

8 Must Have Spices in the Monsoon

#1 Turmeric

With antioxidant, anti-inflammatory and immunity-boosting properties, turmeric makes it a must-have spice in your all types of foods. And the star behind the popularity of this spice is curcumin – a bio active compound of turmeric.

And, as per various medical studies, turmeric improves immunity and protects our body from various infections. Furthermore, Ayurveda also recommends turmeric to balance vata and pita doshas, which are most affected during the monsoon.

#2 Cinnamon

Cinnamon contains polyphenols that makes it one of the most important spices. Apart from presence of antioxidants, cinnamon it also has compounds that show anti-inflammatory action that helps to repair the body tissue and strengthens it to fight infection. Another compound, Cinnamaldehyde in cinnamon, helps with respiratory tract infections.

#3 Ginger

In monsoon, Ginger is one the must have spice that pacifies the cough and cold, that is very common during monsoon season. It is great remedy for sore throat and also boosts immunity, especially to fight with common cold and flu. Ginger contains the natural expectorant – it loosens the mucus in the lungs while soothing the tissue.

Also Read: 5 Natural Home Remedies for Common Cold and Cough

Apart from that, Ginger also improves the digestion system, which is badly affected by monsoon season, as infections from food are very common during the rainy season, therefore, keeping the digestive system healthy becomes important. 

#4 Celery (Ajwain)

Another, digestion stimulator, yes Ajwain contains the essential oils, bioactive compounds, and minerals that really help alleviate nausea and stomach-ache; both are common of an unhealthy/weak digestive system. People with the acidity or gastric problems taking Ajwain water on regular basis will help them keep the digestion in top gear.

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Your Immunity

#5 Hing (Asafoetida)

Used in many Indian foods adding a blended taste and enhance digestion and keeps flatulence at bay. It is also good for colic pain; in fact, rubbing Hing dissolved in water on small babies bloated tummies is a common home remedy.

The bio active compounds present in this gum resin show strong antioxidant, antiviral, and anti-fungal activities. The Hing was used at large scale to cure Spanish Flu spread in 1918 and it was also effective against H1N1 too. And consuming hing in monsoon may protect you against not just regular rainy season ailments but also against the pandemic around us.

#6 Saunf (Fennel)

It is one of the very aromatic spice and is traditionally chewed after a meal as a mouth freshener. However the actual science behind using this humble spice is actually that, it contains active compounds that help digestion, relive flatulence and prevent indigestion. Saunf can be had as an infusion, after meals or even added to the meal.

#7 Jeera (Cumin)

Stimulates digestion by speeding up the release of digestive enzymes and the release of bile from the liver, Cumin contains phytochemical compounds – a powerful antioxidants. These two properties together make it a must have spice in your food, especially during monsoons when digestion system more prone to bacteria and infections.

#8 Garlic 

Not a spice, but mostly used as a flavor while cooking food, Garlic is also well-known immunity booster. Actually, Garlic contains allicin – its active agent. On ingestion, compounds formed from allicin have shown to boost the immune reaction of white blood cells against flu viruses. To extract its compounds, Garlic should be chopped or crushed for maximum benefits. Adding garlic to your daily meals is the best way to boost your immunity.

Also Read: Six Foods You Must Consume Daily for Vitamin C to Boost Immunity

Apart from this, there are many spices and herbs you can add to your meals to protect your body from seasonal bacteria and infections. However, apart from cooking, you can also use spices to prepare brew (kadha) or other hot beverages to keep yourself warm and enhance the immunity, even it is a monsoon time or any other season around the year.       

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Should We Eat Curd In Winter? Read Here Ayurveda and Science Say

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should we eat curd in winter

Winter is at the peak level, you need to be very careful while consuming various food items, as few of them are not suitable to eat during wintertime.

Dry fruits and food having hot properties are good for you but what about cold items.

Curd is one the favorite item you love to eat all the time, but in winters it can cause a sore throat or common cold and cough problems.

Also Read: Why Is It Bad to Drink Cold Water: Dangers of Drinking Cold Water

Curd is packed with good bacteria, vitamins, protein, magnesium, calcium and potassium. So, let’s find out can we eat curd in winter or not, read here what science and Ayurveda say.

Why Ayurveda says, you should avoid Curd in Winters?

As per the Ayurveda, we should avoid taking curd in winter season, as it increases the secretion from your glands, which further leads to secretion of mucus can cause the cough affecting your entire health due to cold and sneezing.

Actually, as per the Ayurveda, Curd is Kapha-Kar in nature and can create major problem especially among people already suffering from respiratory infections, asthma, frequent cold and cough. So, as per ayurveda you should avoid it.

Also Read: 5 Natural Home Remedies for Common Cold and Cough

But why as per the Science, you can eat Curd in Winters?

As per the medical experts and doctors, Curd is fermented with probiotic bacteria in high-quantity, which is good for your digestion system and acts like a immunity booster for your health.

Curd is rich with calcium, vitamin B12, phosphorus and little unsaturated fat with gut bacteria that keep your body strong from the very root.

But the question is it good to eat curd in winter, yes you can eat it, but within a specific time.

How to Eat Curd in Winter?

As per the science avoid consuming curd after evening (usually after 5PM), as it creates mucus  or ama especially in people prone to asthma and allergies.

Curd is rich in Vitamin C, which is good for people suffering from cold if but in winters you should eat it at room temperature, or as soon as it sets consume it and during winters do not refrigerate or keep for longer time.

And, to fulfill your calcium and vitamin C needs you can increase intake of other food items like milk, spinach and other items.

Also Read: 5 Health Benefits of Eating Spinach Leaves or Palak

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