10 Foods To Boost Up Immune System And Get Big Muscles

Here you will get all the information about diet, foods to boost up immune system, you should definitely eat to get big muscles, etc.

Good Food Is The Foundation of Genuine Happiness

What’s up, guys, Today we will talk about the best 10 foods to boost up the immune system and get big muscles. So, if you think that only doing vigorous exercise every day and only taking as usual nutrients will help you. Then you are wrong my friend if you did vigorous exercise and do not take proper diet. Then you will get no benefit. To get the best physique you need more nutrients than you take before. To gain your weight and improve the immune system you need more calories, starch, proteins, vitamins and carbs etc.

So, if taking a proper diet is very important the question arises that “what should we eat?” Right. So here you will get all the information about what to eat to boost up the immune system and get big muscles and at the same time. Now, without wasting much more time let’s begin our 10 food to boost up the immune system and get big muscles.

ROLLED OATS

Foods to boost up immune system

Rolled oats are one of the most beneficial & healthiest grain on earth. The grains are rich in carbohydrates, contain about 13% protein and 7.5% fat. They are a source of calcium, iron, vitamin B1 and niacin. Rolled oats are mainly used for making oatmeal. There are many recipes of rolled oats you can check here.

NUTRIENTAMOUNT
Energy379 kcal (1,590 kJ)
Carbohydrates67.70 g
Fat6.52 g
Protein13.15 g
per 100g

EGGS

Foods to boost up immune system

Eggs are the best source for protein & good fat. The whole egg is a source of high-quality protein i.e., proteins that contain all type of amino acids needed to the human body. Also, it is an excellent source of all vitamins( except vitamin C ) & contains many essential minerals like phosphorus and zinc.

NUTRIENTSAMOUNT
Carbohydrate1.1g
protein13g
Fat11g
Energy155 calorie
per 100g

FLAX SEEDS

Foods to boost up immune system

Flaxseed a.k.a linseed is a superfood harvested from the flax plant and used as a health food. It is an excellent source of omega-3, fatty acid & alpha-linolenic acid. Flaxseeds are rich in dietary fibre, protein, iron, calcium, manganese, thiamin, magnesium, phosphorus & copper. It decreases the oestrogen level in females & results beneficial in regulating periods.

NUTRIENTSAMOUNT
Carbohydrate2g
Protein1.3g
Fat3g
Energy37 calorie
per 1 Tbsp

PEANUT BUTTER

Foods to boost up immune system

Peanut butter is a dense food contains protein & fat in the high amount due to which it is taken by bodybuilders. It reduces the risk of heart disease & controls blood pressure. It also contains several minerals that are essential for our body like zinc, magnesium, phosphorus, niacin & vitamin B6.

NUTRIENTSAMOUNT
Carbohydrates6g
Protein8g
Fat16g
Energy188 calorie
per 2 Tbsp

PANEER

Foods to boost up immune system

Cottage cheese a.k.a paneer is a protein-rich food used in most of the dishes. Paneer is rich in proteins, which helps in removing weakness and making the body fleshy. It is also rich in calcium, phosphorus, vitamins and minerals that help the body to grow. Their intake keeps the bones and joints strong.

NUTRIENTSAMOUNT
Carbohydrates3.4g
Protein11g
Fats4.3g
Energy98 calorie
per 100g

DRY FRUITS

Dry fruits are an excellent and healthy substitute for daily snacks. Consumption of dry fruits enhances energy and stamina; also as they are rich in fibre which means better digestion and overall health. Nuts are a great source of protein and iron especially if you are a vegetarian. Regular intake of nuts will be beneficial if taken in a moderate amount.

NUTRIENTSAMOUNT
Carbohydrates6g
Protein6g
Fats15g
Energy172 calorie
per 1oz ( 28.6g )

BROWN RICE

Rice is of many types i.e. brown, white, red, black, etc. But among all, brown rice is the most beneficial & healthiest. Brown rice is a whole that contains bran & germ these provide fibre, vitamins and several minerals. While white rice is a refined grain which have all nutrients removed from it.

NUTRIENTSAMOUNT
Carbohydrates23g
Protein2.6g
Fat0.9g
Energy111 calories
per 100g

MASHED POTATO

Potatoes are the most common ingredient in Asia. It is widely used due to its wide application in every dish. It contains carbohydrate, potassium, vitamin C in rich amount. Mashed potatoes are mainly taken by weight gainers. It helps regulate blood pressure & reduce heart disease. Although, taking an excessive amount of it may cause some difficulty.

NUTRIENTSAMOUNT
Carbohydrates20.1g
Protein1.9g
Fat0.1g
Energy87cal
In 100g cup

FRUITS AND GREEN VEGGIES

Fruits & green veggies are the most important & beneficial food in this top 10 foods to boost up immune system list. They contain most of the nutrients that a body requires. They are rich in vitamins, minerals and fibre. They’re low calorie & low fat due to which eating them feel light and more energetic. Every one must add fruits & veggies in their course to live a healthy life & boost up immunity.

NUTRIENTSAMOUNT
Carbohydrates14g
Protein0.3g
Fats0.2g
Energy52 calorie
per 100g

MILK

Milk is an excellent source of quality protein. It contains a wide array of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants. Keep in mind that its nutritional content can vary depending on many factors.

NUTRIENTSAMOUNT
Carbohydrates12g
Protein8g
Fats2.4g
Energy103 cal
for 1 cup ( 244g )

These were all the 10 foods to boost up the immune system and get big muscles. These 10 foods are the basic building blocks of immunity and gaining. It results in much more when done with proper discipline. A proper diet is most important to get a good physique. People take 5 meals a day to heal and nourish their body. So, If you want to gain then follow a schedule to nourish your body, take meals properly and at a fixed time. If you follow instructions properly then a good physique is not so far.

For achieving the dream body you just need to be discipline little bit towards your goal. After that achieving, that goal is not a long way.
In conclusion, if you get any doubt in anything related to fitness just text in the comment box and your solution will be there within 24 hours.

BE THE BEST VERSION OF YOURSELF


May 2021
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May 2021
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Rohit Chaudhary

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