Vegan Diet: 5 Plant-Based Foods You Must Consume To Boost Your Immune System

Our body has its own defense mechanism to fight back harmful germs and bacteria. The part of our body that does all this good work is our immune system. Made from a complex network of cells and proteins, the immune system is equipped to defend the body against infection. You’ll be surprised to know that it keeps a record of every germ that it defeated during a person’s life-span in order to recognise and then destroy that particular microbe if it enters the body again. But, there are times when the immune system becomes weak due to the lack of proper nutrition. 

Just like every other part of the body, this system also needs nutrition to function in the best of its capacity. And, this can only happen by ingesting the right food items. While vegetarians and non-vegetarians have options like meat, eggs, chicken, milk, etc to boost their immunity, vegans might feel confused regarding what to eat and what not to eat. We have curated a list of food items that will help all the vegans out there to give extra strength to their immune systems. 

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Broccoli 

Nothing can taste better than a bowl full of pan-fried broccoli with a delicious sauce. Feel much happier after knowing that this super-veggie is rich in vitamins A, C, and E along with the goodness of numerous antioxidants. Nothing is healthier when it comes to versatile vegetables that you can eat with pasta, noodles, chapatti, rice, and even on its own.  

Lentils 

Protein is one of the most vital ingredients to keep your immune system charged and ready for any seasonal, deficiency, or communicable infections. The best source of protein is different types of lentils. Loaded with protein, fibre, and iron, these low-cost food items are also calorie-free. Definitely it makes for the best hearty meal in a bowl. Mix it with other veggies to add extra flavour and nutrition. 

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Citrus

Be it your kinu, oranges or lemons, citrus fruits are awesome immunity boosters. You’ll often hear your doctor and dietician recommending you to have these as much as possible. The vast amount of vitamin C increases the production of white blood cells. These are the main element to fight infections by attacking bacteria, viruses, and germs that invade the body. Eat directly, make smoothies or have it with delicious oats, or salads.  

Mushrooms

Mushrooms are versatile, delicious, and great for our immune systems. A study by the University of Florida showed increased immunity in those who consumed a type of mushroom called, shiitake every day for four weeks. "If you eat a shiitake mushroom every day, you could see changes in their immune system that are beneficial. We're enhancing the immune system, but we're also reducing the inflammation that the immune system produces," said UF Food Science and Human Nutrition Professor Sue Percival in the study published in the journal ‘American College of Nutrition’. 

Barley 

Barley has a special antioxidant element called beta-glucan and it is extremely important to consume when trying to boost immune system and fight the bacterial attack on the body. Not only is this, but also due to its nutritional value barley is helpful in reducing the chances of cold and flu. Its iron quantity improves the blood volume and prevents anemia and fatigue. 

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