With the new COVID-19 variant cases, we need to discover strategies to strengthen our immune system to remain safe. One approach to take an active part in your health and fitness is to consume an immunity-boosting diet.
A well-balanced diet and a strong immune the system will never let you down. In the absence of a vaccination or a proven home treatment to protect you from COVID-19, there are some vitamins and nutrients that you may incorporate into your diet to have a strong immune system and in turn, combat the virus.
Fruits and vegetables, as opposed to processed foods and supplements, provide your body with nutrients that are easier to absorb. When it comes to foods and nutrients, getting a variety of them in your diet rather than focusing on just one or two in big quantities, is essential for your health. To make your dish look more appealing, choose a range of foods from the list below to make it more colourful.
What Is Our Immune System and How Does It Work?
We are continuously exposed to potentially dangerous microorganisms of various types on a daily basis. Our immune system, which is made up of a complex network of stages and routes in the body, defends us from both dangerous microorganisms and illnesses. It detects and eliminates external invaders like bacteria, viruses, and parasites. Human body has two types of immunities, i.e., Innate and adaptive immunity.
Disclaimer
Corona Virus (Covid19) cannot be cured or prevented by taking any supplement. COVID-19 is a serious virus that can be prevented with social distancing and appropriate hygiene measures. No supplement, diet, or other lifestyle adjustments can protect you from COVID-19. Currently, there is no evidence to recommend the usage of a particular COVID-19-protecting supplement.
Top 10 Foods that Boosts Your Immunity
Experts and physicians advocate frequently washing hands with soap or using an alcohol-based rub to maintain good hand hygiene. Hand sanitisers kill germs, but they also kill the beneficial bacteria that help develop immunity.
Yoghurt: Yoghurt is a natural pro-biotic that promotes the growth of good gut bacteria. However, probiotics are necessary for a stronger immune system. Yoghurt may also be a good source of vitamin D, so look for products that are fortified with it. Vitamin D assists regulating the immune system and improves the body’s natural defences against illness.
Blueberries: Antioxidant called Anthocyanin which is a type of flavonoid is found in blueberries. It helps in improving the immune system. The respiratory tract’s immune defence mechanism relies on flavonoids, according to research published in 2016 by Trusted Source. Consume fruits rich in flavonoids to keep yourself safe from upper respiratory tract infection or common cold.
Turmeric: Turmeric is a golden spice with anti-oxidant and anti-inflammatory properties. Turmeric contains a chemical called Curcumin, which is a powerful anti-inflammatory that assists in the healing of wounds and reduction of infections. This might be the reason why turmeric milk is frequently recommended. ‘The majority of people use turmeric incorrectly. If you’re going to have Haldi (turmeric), don’t eat it with water; instead, boil it in milk to make turmeric milk.
Spinach: Spinach made to our list not only because it’s high in vitamin C, but also because it’s high in antioxidants and beta carotene, which may help our immune systems battle infections. Spinach is best cooked as little as possible to preserve its nutrients. Light cooking, on the other hand, makes it simpler to absorb vitamin A and permits other nutrients to be freed from the oxalic acid which is an antinutrient.
Almonds: Vitamin C often overshadows vitamin E, when it comes to preventing infections, keeping skin healthy and treating colds. Vitamin E is an essential vitamin for a healthy immune system. It’s a fat-soluble vitamin, which means it needs fat in order to be effectively absorbed. Almonds, for example, are high in vitamin E and contain healthful fats. Adults only require around 15 milligrams of vitamin E each day. A half-cup portion of almonds (about 46 whole shelled almonds) offers approximately 100 per cent of the daily required intake.
Amla: It is a superfood that provides a wealth of beneficial minerals and vitamins. Vitamin C is found in abundance in the small green fruits gathered in the winter months, and this mineral is believed to improve immunity. It has 20 times the amount of vitamin C as oranges and is hence one of the healthiest foods. Amla is used to cleanse the intestines and eliminate toxins from the body. Amla is available in a variety of forms on the market, including sweets, juice and pickles; you may eat anything you like. Take one raw amla every morning on an empty stomach to get the most nutrients from this fruit.
Jaggery: This healthy sugar substitute, also known as “Gur” in Hindi, aids in the production of heat in the body. It’s also high in iron, magnesium, and potassium, among other minerals. These minerals and vitamins aid in the dilation of blood vessels, the production of heat in the body, and the cleansing of the lungs and all of you know this very well that corona attacks on your lungs. You can replace your usual sugar with jaggery to strengthen your immunity. To enhance your intake of this food item, you can also eat peanut and jaggery Chikki.
Spiced Tea (Kaadha): There is nothing better than a cup of spiced tea to refresh your food pipe. Add some spices to your tea the next time you brew it for yourself. You may make your healthy spiced tea using fennel seeds, cardamon, black pepper, and cinnamon, among other spices. You can drink tulsi tea with a mixture of jaggery and ginger as well to get the maximum benefits.
Chyawanprash: It is an excellent way to improve immunity throughout the year. Chyawanprash is a popular Indian immunity-boosting meal made using a variety of Ayurvedic herbs and roots. Mix 1 spoonful of Chyawanprash in a cup of warm water and drink it 2-3 times a day for best effects. This will help to cleanse your respiratory system, boost your immunity, and clear mucus from your lungs.
Sunflower Seeds: They may be sprinkled on salads or eaten whole. Seeds are high in nutrients since they provide the plant with a good start. Sunflower seeds, on the other hand, are particularly nutritious since they include phosphorus, magnesium, and vitamin B-6, as well as vitamin E. Vitamin E, is required for your immune system to operate properly. Avocados, spinach, and broccoli are other good sources of vitamin E. It is deemed good to consume anything from 1 ounce (30 grams) to a hearty handful of nuts each day.
Supplements And Immunity Boosting Foods –
Following are a few common supplements and superfoods that can help you to fight against COVID:
- Vitamin C – It is a crucial participant for maintaining immunity and preventing common cold. Also, Vitamin C acts as a powerful antioxidant and protects against severe infections.
- Vitamin D –It helps you to cure against respiratory tract infections. It is good to take Vitamin D supplement to boost immune response.
- Zinc – It is a vital component to fight infections, flu, cold and other viral infections.
What Things Should I Keep In Mind To Keep Myself Healthy During COVID-19?
- Proper nutrition and hydration
- Well-balanced diet
- Drink enough water.
- Eat fresh and unprocessed food
- Eat moderate amounts of fat and oil
- Avoid eating-out
- Counseling and psychosocial support
How Can I Boost My Immune System In A Short Time?
There are 5 ways to boost your immune system:
- Hydrate
- Supplements
- Exercise regularly
- Get plenty of sleep
- Minimize stress
- Maintain a healthy diet
Foods Bad For Your Immune System –
Foods that may weaken your immune system are as follows:
- Added sugar
- Salty foods
- Omega-6 fat foods
- Fried foods
- Processed and charred meats
- Fast food
- Foods with certain additives.
- Highly refined carbs
What Is The Most Powerful Immune Booster?
Vitamin C is one of the biggest immune system boosters as its deficiency can make you more prone to getting sick. You can consume foods rich in vitamin C including tangerines, oranges, grapefruits, strawberries, spinach, bell peppers and broccoli.
Is Milk Good For Immune System?
There are several things that can make your immune system healthy and milk is one of them. Containing nutrients like vitamin D, probiotics and immune-globulins; milk is known to boost the immune system and in turn reduce the risk of allergies. It contains bone-strengthening calcium that helps reducing cardiovascular diseases.
