Eat Oranges To Boost Your Immune System

Body Immune System Boosters

Feeding your body particular foods might assist keep your immune system strong. If you're looking for methods to prevent winter colds and the flu, your primary step ought to be a check out to your regional grocery store. Plan your meals to consist of these 15 powerful immune system boosters.

I. Citrus fruits

The majority of people rely on vitamin C after they've caught a cold. That's since it assists develop your body's immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits consist of:

A. Clementines

Clementines may be small, but they offer the same nutritional benefits as other oranges. They're an excellent source of vitamin C, potassium, and folic acid while contributing almost no fat and zero cholesterol to your diet. Adding them to your winter diet can help boost your immune system and ward off illness or help you recover from one more quickly.

B. Oranges

Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber, pectin. Pectin, by its virtue as a bulk laxative, helps protect the mucosa of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. By binding to bile acids in the colon, pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon.

C. Limes

This incredible citrus fruit may seem pretty ordinary, but it’s actually a powerhouse of nutrition. Bursting with both vitamin C and antioxidants, limes like lemons possess a powerful set of health benefits.

In fact, limes may be able to help amp up weight loss, enhance immunity, boost iron absorption, prevent kidney stones, improve heart health and even fight off cancer.

D. Grapefruit

Grapes are versatile fruits used in a wide range of popular foods — from raisins to jelly to wine. They are also packed with nutrients and antioxidants and have high amounts of the phytonutrient resveratrol, which is good for the heart, according to some studies. In fact, while grapes are good for your overall health, they are especially lauded for their heart benefits.

E. Tangerines

Tangerines too are very low (53 calories/100 g) in calories. Nevertheless, they are valuable sources of flavonoid antioxidants like naringenin, naringin, hesperetin, vitamin-A, carotenes, xanthins, and lutein; in fact, many times higher than in the oranges.

Also, the citrus fruits are very rich sources of vitamin-C (ascorbic acid), a water-soluble vitamin. Vitamin-C is one of the powerful natural antioxidants, which plays a vital role in collagen synthesis, wound healing, antiviral, anti-cancer activity, and help prevent neurodegenerative diseases, arthritis, and cold/fever by removing oxidant-free radicals from the body. Vitamin-C helps in the absorption of iron in the food by reducing it from ferrous form to efficiently absorbing ferric form in the gut.

F. Lemons

Lemons provide several vitamins and minerals.

• Vitamin C. An essential vitamin and antioxidant, vitamin C is important for immune function and skin health

• Potassium. A diet high in potassium can lower blood pressure levels and have positive effects on heart health

• Vitamin B6. A group of related vitamins, B6 is involved in converting food into energy.

Because your body doesn't produce or save it, you need everyday vitamin C for ongoing health. Almost all citrus fruits are high in vitamin C. With such a range to choose from, it's simple to add a squeeze of this vitamin to any meal.

Citrus fruits, as such have long been valued for their wholesome nutritious and antioxidant properties. It is a scientifically established fact that citrus fruits especially oranges by their abundance of vitamins, antioxidants, and minerals can benefit in many ways. Moreover, it is now an acknowledged fact that the other biologically active, non-nutrient compounds in the citrus fruits such as phytochemical antioxidants, soluble and insoluble dietary fiber helps in cutting down cancer risk, chronic diseases like arthritis, obesity, and coronary heart diseases.