As coronavirus (COVID-19) has impacted communities around the world, many people have wondered whether there are steps they can take to stay healthy. Everyday preventive measures—such as handwashing, avoiding contact with sick individuals, and good hygiene goes a long way in reducing your risk for contracting this virus. But healthful diet and lifestyle habits will help boost the body’s natural defenses as well. What is immunity? Immunity is the ability of the body to defend itself against foreign invaders and infections, by making antibodies. Let’s look at some of the best immunity-boosting foods we can incorporate into our diet
Vitamin C and E Foods Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. They are very powerful soldiers which works very hard to make our fighter cells. Foods like oranges, mangoes, pineapple, sweet lime, grapes, strawberries,cabbage, cucumber, broccoli, kale, tomato, lettuce and carrot are rich sources of vitamin C and Vitamin E sources include nuts, seeds and spinach. We recommend that you wash fruits and vegetables twice to ensure they are free from any contamination and/or pesticides. Eat them whole as the vitamins tend to decrease when they come in contact with oxygen. Vitamin A Foods Vitamin A or Beta-Carotene foods is also a strong immunity booster. High quantities of vitamin A are found in yellow and orange fruits like papayas, passion fruits, mangoes, oranges, potatoes, carrots, and green leafy vegetables. Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body.
Vitamin D rich foods Research shows vitamin D supplementation reduce the risk for viral infections, including respiratory tract infections, by reducing production of proinflammatory compounds in the body. Food sources of vitamin D include fortified cereals and plant-based milks and supplements. Zinc rich foods Zinc is a mineral that helps boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.
Protein Rich Foods Our immunity-building cells also need proteins to become stronger. Cow’s milk, lentils, organic eggs, tofu, cottage cheese and yoghurt eaten in desirable quantities repair the body from wear and tear and also build a strong shield against infections. Hydration Ensure to stay hydrated always. Drink lots of fluids to keep you refreshed. It will keep your throat from getting dry. Warm teas in the morning is recommended. A touch of mint will do an amazing magic to give a soothing relief. Adequate Rest Our bodies need sleep to rest and recharge. Without a sufficient amount of sleep, we increase our risk for developing serious health problems. Need help falling asleep? Add healthful fruits, vegetables, grains, and beans to your diet. Study shows that diets rich in fiber and low in saturated fat can lead to deeper, more restorative sleep.
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