Include these 11 foods in your diet plan to bolster immunity amid COVID-19 outbreak
Amid the COVID-19 pandemic – with no vaccines yet available – building a strong immunity is the need of the hour, not only to combat deadly virus attacks but also to keep other diseases and ailments at bay. A healthy immune system safeguards you against the attack of viruses and several disease-causing agents.
Incorporating specific foods into the diet can fortify the immune system. Read on to discover the top 11 immunity boosters:
Increasing immunity isn’t easy without spinach! Spinach is one green leafy vegetable which comes packed with amazing nutrition. Also, it is loaded with naturally-occurring nitrates and antioxidants. It is also known to enhance the infection-fighting ability of your immune system.
From easing stomach pain to nausea, this versatile and humble spice is a potent home remedy for various health issues. Studies also show that ginger can help improve immune health thanks to its antioxidant, anti-bacterial and anti-inflammatory effects. Being a root spice, ginger is loaded with nutrients such as vitamin B6 and dietary minerals like magnesium, manganese.
In order to strengthen the immune system, turmeric helps the body naturally cleanse the respiratory tract, fight the infection and its anti-inflammatory properties relieve individuals from the direct impact of cold and flu.
- Citrus Fruits
Citrus fruits contain vitamin C, an essential micronutrient. It contributes to the improved health of your immune system by supporting cellular functions in both the innate and adaptive immune system. For instance, vitamin C supports the epithelial barrier function against pathogens. The deficiency of vitamin C can increase the risk of infections. So, adding this vitamin to your diet helps the body heal and repair. Also, vitamin C supports collagen production that is important for gut health.
It is an amazing fruit fully packed with essential minerals and nutrients good for your overall health. Loaded with antioxidants and anti-inflammatory properties, papaya should be incorporated in your daily diet.
Papaya is a rich source of phytonutrients and flavonoids that prevent your cells from undergoing free radical damage. Some studies have also linked its consumption to a reduced risk of prostate and colon cancer.
- Sunflower Seeds
Sunflower seeds are replete with health-benefiting properties thanks to their high nutritive value and a distinct nutty taste. Sunflower seeds are rich in Vitamin E that are fat-soluble antioxidants and may help fight back disease-causing free radicals. The seeds also contain anti-inflammatory properties that can iron out the symptoms of cold and cough.
Yoghurt is known for containing a lot of calcium that’s necessary for healthy teeth and bones. It is also high in vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.
Especially if yoghurt contains probiotics, it strengthens your immune system and reduces the probability of contracting an illness. As probiotics have been shown to reduce inflammation, which is linked to several health conditions.
Kiwifruit is rich in vitamins C and E. Vitamin C helps boost the immune system, while Vitamin E helps lower cholesterol levels. It’s also a great source of fibre and helps flush out nasty toxins from the body. Rich in magnesium, it powers up energy levels and improves nerve and muscle functions.
- Holy Basil (Tulsi)
Tulsi has been found to address physical, chemical, metabolic, and psychological stress. The antimicrobial nature of Tulsi also has many health benefits. It can help kill germs and pathogens externally and internally.
Holy basil or Tulsi has been used to treat infections and wounds over the years. It is known to have antibacterial, antiviral, antifungal as well as anti-inflammatory properties. It accelerates the process of healing and reduces pain. You can also use it to treat a throat infection or acne or mouth ulcers
One of the broccoli’s biggest advantages is its nutrient content. Loaded with a wide array of vitamins, minerals, fibre and other bioactive compounds, Broccoli provides numerous other benefits including eye health, heart health, cancer prevention, and cholesterol reduction.
Almonds are an excellent source of vitamin E, which – along with vitamin C – is a key factor in strengthening your immune system. It is a potent antioxidant, which is significant to proper immune function.