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Top 10 boosts for immunity

health and fitness Updated: Oct 09, 2011 02:42 IST

Hindustan Times
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Its stinky sulphuric component, allicin, gives garlic its anti-viral and antibiotic properties. It prevents clogging of arteries, boosts immunity and protects against cancers, particularly of the stomach and colon.

Apart from aiding digestion, ginger reduces swelling and pain from arthritis, gastritis and muscle spasms.

Curcumin, the active ingredient that gives turmeric its yellow colour, makes it effective against cancers, infections and inflammatory disorders such as asthma, multiple sclerosis and inflammatory bowel disease.

Citrus fruits
Vitamin C in amla (Indian gooseberry), oranges and lemons boosts the production of disease-fighting white blood cells (WBC).

An outstanding source of calcium, protein, riboflavin and vitamin B 12, yoghurt has healthy bacteria that enhances immunity and aids digestion.

Green tea
Polyphenols in green tea busts stress and protect against free radical damage that accelerates ageing.

Yellow/orange veggies
Carrot, sweet potato and pumpkin are high in beta carotene – coverted to vitamin A by the body -- that help in WBC production.

Mushrooms, especially black ones, have essential minerals such as zinc that make the body’s defence mechanism robust.

Found in mango, papaya, berries, broccoli and spinach, bioflavenoids protect cells from environment pollutants and toxins.

Omega-3 fatty acids
Nuts, flaxeed and oily fish such as salmon, tuna, sardines, mackerel and trout raise the activity of WBCs.