With the spread of COVID-19, the whole world is fighting together. The best way to fight this pandemic is to take precautions and most importantly build strong immunity.
You can strengthen it to fight off diseases. Keep your body’s soldiers fit and ready by eating foods that will give your immune system a boost. In this article, I will tell you the Foods to boost immune system and keep you protected during these covid times.
Your immune system is an intricate network that combats invaders like bacteria and viruses.
This spice is more than just a delicious kick to your next dinner. It contains a powerful anti-inflammatory compound called cur-cumin. This same compound is what lends turmeric its signature vibrant orange-yellow colour. According to a study, cur-cumin activates the production of T-cells, which are the main cells fighting for your health in your immune system. Do you incorporate turmeric in your diet? Do you add it to your salad, tea, milk or prefer any other way? Tell us down below in the comments section!
Tomatoes are a great food to eat when you’re sick due to their high concentration of vitamin C. A medium tomato contains more than 16 milligrams of vitamin C, which is fuel to your body’s immune system. In a study, vitamin C was shown to be a vital part of the body’s t-cells. A major component of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.
Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. Though you’re likely to eat a few slices on a salad or in a smoothie. It also contains an enzyme called papain that has anti-inflammatory effects. And inflammation is one factor in illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis. It also contains potassium, vitamin B, and folate, which is a powerful cell rebuilder. People who are folate-deficient have compromised immune systems. Folate or vitamin B9 is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.
4. Green Tea:
Green tea is not only one of our recommended best teas for weight loss, but it’s also one of the best sources for strengthening the immune system. It contains flavonoids, an antioxidant that boosts immunity, plus it has anti-inflammatory properties. According to a study, the antioxidant catechin, which is heavily prevalent in green tea, is known to be a powerful antibacterial and antiviral. It has been shown to kill off bacteria and influenza virus.
Mushrooms are great for boosting your immunity, according to a study. Research suggests that participants who ate shiitake mushrooms every day for four weeks had a significant increase in numbers and strength of immunity-boosting T-cells. They also noticed a reduction in inflammatory-inducing proteins, proving that shiitake mushrooms also act as an anti-inflammatory agent.
6. Low Fat Yogurt:
Nutrition guidelines recommend adults eat 3 servings of dairy products per day. Low fat yogurt provides 11 grams of protein, 250 calories, and almost 400 milligrams of calcium per 8 ounce serving. It can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2. Adequate levels of vitamin D is necessary for robust immune function. Yogurt is rich in certain probiotics that boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and stronger immunity. Probiotics can even help reduce eczema symptoms in babies.
Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fibre, magnesium, and iron. The nutrients in it boost immune function and provide your body with necessary nutrients for cell division and DNA repair. You can reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.
8. Sweet Potatoes:
Sweet potatoes are top sources of beta carotene, a precursor to vitamin A. This nutrient aids your immune system by helping to produce white blood cells, which fight off bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of your body. A baked sweet potato packs over 150 percent of the daily vitamin A goal. You can top a baked sweet potato with nuts or seeds for a healthy snack.
The vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed. A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. They are great for you but they don’t come with a free pass, since 1/4 cup serving has 162 calories. So they come with a heavy price in calories. Throw them into smoothies instead.
10. Citrus Fruits:
Citrus fruits like lemons, oranges, limes, grapefruit, and tangerines, among others, are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections. It also helps in removing free radicals from the body, preventing cell damage, which ultimately reduces your chances of cancer.
While eating the right stuff can definitely boost your immunity, you don’t have to rely just on foods for a stronger immune system. Stay aware of best foods to boost your immune system and keep you protected
There are many other ways to increase your body’s capacity for fighting diseases. How would you rate your immune system? Do you get sick easily? Let me know in the comments section below!