In these difficult times, strengthen your immunity with these food items: Samrah Akhter Clinical dietitian

Since it is the time for us to keep our body resistant against diseases by boosting our immunity and taking precautions against these diseases. Make sure your weekly food list contains these food items for better immunity strengthening.
(List continues from last week’s article)

7. Sunflower Seeds: Crunch to munch
Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. Rich in anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role. Vitamin reduces the frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications.
Keep in mind that many processed sunflower seeds are loaded with salt. Too much salt in your diet is tough on your heart and kidneys. It may also cause you to retain water and lead to high blood pressure. To keep sodium on the lower side, eat raw, unsalted sunflower seeds.

8. Turmeric: Powerful Medicinal Spice
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.
It has powerful anti-inflammatory effects and is a very strong antioxidant.

9. Green Tea: A Cup of Immunity
Antioxidants in tea called polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease. Drinking green tea favorably affects blood lipids, increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides, and total cholesterol. It’s loaded with antioxidants that have many health benefits, which may include, Improved Brain function, Fat Loss, Protecting against Cancer, Lowering the risk of Heart Attack.

10. Papaya: Incredibly healthy tropical fruit
The papaya is a tropical fruit high in vitamins C and A, as well as fiber and healthy plant compounds. It also contains an enzyme called papain, used to tenderize meat. It’s loaded with antioxidants that can reduce inflammation, fight disease and help keep you looking young. Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases like, digestion, Heart Health ,Cancer, Skin Damage. Papaya is a delicious fruit that is best enjoyed ripe. It can be eaten alone or easily lcombined with other foods.

11. Kiwi Fruit: Powerhouse of Nutrients
It is mostly imported fruit in India from New Zealand or other European countries but have plenty of fibers, which is already good for digestion.
Kiwi boasts a whole range of nutrients such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E and K. It boosts immunity, helps in managing blood pressure, also reduces blood clotting.

12. Poultry: Rich source of Proteins
When looking to eliminate fat and to save calories, you will want to focus on eating cuts of poultry that are white meat and have no skin. When cooking these skinless cuts of meat, try grilling, broiling and shallow frying. When you fry, bread or cover a piece of lean poultry with a fatty sauce or gravies then you transform this lean protein into a high fat and high calorie dish.
Poultry provides the human body with a range of nutrients and vitamins. Vitamin B, including thiamin, riboflavin, niacin and pyridoxine, vitamin E, zinc, iron and magnesium. Protein is essential for the human body because it helps build healthy bones, muscles, skin, cartilage and blood cells. Additionally, protein is needed to create hormones and enzymes. Finally, protein provides calories for the body.