15 Vegetables To Eat This Winter To Build Your Immunity

Fruits and vegetables are natural sources to build immunity. During winter, the body is vulnerable to illnesses that spread mostly through air and water. It is at this juncture that one's immunity comes into play. With low immunity levels, the probability of contracting one of the several winter illnesses is high.

Moreover, the recovery time or recuperation is also slow and tardy. However, by consuming certain foods, it is possible to build immunity to great extents. And even if you do contract one of the winter illnesses, the rate of recovery is expedited.

In this article, we focus particularly on vegetables that build immunity. We look at vegetables you must eat during winter in order to boost your immune system. As such, these vegetables needn't be consumed only during the months of winter. If consumed frequently, the ability of your immune system will shoot to impressive levels.

Let us go ahead and look at these vegetables to improve your immune system. Here are 15 vegetables that improve immunity this winter. These are must have vegetables for winter. Read on...

Broccoli

Broccoli is one of the healthiest foods in the world. It is definitely one of the vegetables you must consume during winter. Its rich nutrient composition that includes zinc, magnesium and vitamins B12, B6 and C help in boosting immunity impressively.

Spinach

Spinach is rich in carotenoids -- antioxidants that are amongst the most powerful. They ward off the influence of free radicals and promote brain health, a healthy digestive stems and unblemished functioning of the urinary system. Spinach when cooked helps to pump higher levels of lutein in the body. Lutein is another essential antioxidant that fights scores of medical conditions, including stemming the growth and reproduction of cancer cells.

Asparagus

Asparagus is once again a vegetable that is replete with several important nutrients and minerals. Its high levels of magnesium makes it one of the best foods for sublime brain health.

Beetroot

Beetroots are rich in antioxidant lutein, which is responsible for an improved immune system in adults. It is especially good for the eyes and also has excellent anti-cancer properties. Beetroot regulates blood sugar in the body and is excellent food to maintain healthy blood pressure levels.

Lentils

An excellent source of copper, magnesium, iron and phosphorous, lentils are known to be excellent anti-cancer foods as well. Their low content of cholesterol and saturated fats make them a must have vegetable for the winter.

Onion

Eating onions raw will allow you to get the best of the phytochemicals that help in fighting against lung cancer and prostate cancer. Onion is an essential vegetable with powerful anti-cancer properties. You must be eating it daily. Heating it reduces the positive impact of phytochemicals significantly.

Kale

Kale, along with spinach, is one of the healthiest green leafy vegetables that is rich in Vitaminc C, zinc and magnesium. All of these are excellent immunity boosters. Also, zinc is an immensely essential element that boosts testosterone levels in men. Also, the high content of Vitamin C lowers the levels of bad cholesterol in the body.

Carrots

Carrots are rich in Vitamin A and several other nutrients. They are known to promote excellent skin health, something that is essential during the months of winter.

Radish

Radish is better when eaten raw. It is low in saturated fats and cholesterol apart from being rich in copper, magnesium, phosphorous, Vitamin B6 and folate.

Cabbage

Cabbage has lovely anti-cancer properties mostly owing to the nutrient composition primarily consisting of Vitamin C, Vitamin A, zinc and magnesium. Magnesium in particular is known to reduce the risks of anxiety and depression as it promotes sublime brain health.

Beans

Low in fat and cholesterol and high in dietary fibres, beans are a must have if you wish to boost your immune system and keep illnesses at bay. Beans are extremely rich in magnesium and iron.

Sweet Potatoes

Sweet potatoes are an excellent source of dietary fibre and Vitamin B6. It also contains manganese, Vitamin A and vitamin C, all of which contribute to a potent and proactive immune system.

Garlic

Garlic is a brilliant food that boosts immunity besides boosting testosterone in men. Its nutrient composition includes zinc, magnesium and other essential vitamins.

Peas

Peas and legumes are one of the healthiest vegetables and consuming them daily, as a recent research publication in a leading journal suggests, reduces the risk of stomach cancer by almost half.

Corn

Corn is particularly potent when cooked deeply. Boiled corn has higher contents of a powerful antioxidant called lutein which is known to boost immunity in adults.