In light of the ongoing COVID-19 pandemic, nothing is more loyal to you than your immune system. Hence it is important to take care of it and feed essentials that will help in keeping it stronger. The first step towards it is to eat healthier and nutritious food. Foods rich in minerals, vitamins, antioxidants and Omega 3s are the best for boosting the immune system naturally.
One thing to note is none of the superfoods mentioned below should be understood as a supplement to cure COVID-19. For more details please consult your physician.
11 foods to boost your immune system
- Citrus rich food
Foods that are rich in Citrus or citric acids are known to be one of the best immune system boosters. This is because they help in generating the white blood cells in the body which strengthens the immune system from bacteria and viruses. Foods that are rich in citrus are Pineapples, Grapefruit, Oranges, tangerines, tomatoes, lemons, limes and clementine. Additionally, Vitamin C in these foods helps the platelets function and enhances the ability to absorb iron, boosting the immune system. Consume at least a citrus fruit a week, it can do wonders!
- Omega 3 rich foods
Omega 3 fatty acids are one of the best friends of the human body overall. As per a recent study in the Journal of Leukocyte Biology, consumption of Omega 3 (DHA and EPA-rich) fish oils enhances the functioning of the immune B cells. Further, the study states that these long-chain fatty acids were believed to prevent infections and diseases but now they are certain that that they were boosting the immune system as well. Omega 3 is present in, Seafood (salmon, mackerel, tuna, herring and other cold-water fishes), Plant oils (Sunflower oil, soyabean oil, avocado oil and canola oil)
- Lentils or Dal
Lentils, widely known as Dal in the Indian subcontinent is one of the oldest known medicines in Ayurveda. They contain Selenium, Iron, Zinc and Vitamin B6, which are known to generate lymphocytes, which help in boosting the immune system. Lentils when consumed with Citrus or Vitamin-C help in absorbing and retaining the iron from lentils, strengthening the immune system even more!
- Zinc-rich food
Zinc is a common mineral seen in a variety of food we intake daily. It is known to enhance the functioning of white blood cells thus boosting the immune system by at least two folds. Its deficiency is often linked with a weaker immune system and an increased risk of diseases like pneumonia. It also creates added immunity to respiratory infections such as the common cold. Foods with zinc include Hemp seeds, lentils, yogurt, mushrooms, cereal and chicken.
- Curd or Yogurt
Curd/Lassi or yogurt is known to be rich in vitamins and proteins essential for bodybuilding. Besides, they also contain a probiotic lactobacillus, (the bacteria that makes the yogurt/curd) which helps in fighting infections and boosting the immune system. Greek yogurt is known to be more abundant in probiotics. Several studies have shown that children and adults who consumed yogurt had less likelihood of being infected with respiratory viruses and infections.
- Turmeric
Turmeric, also known as Haldi in the Indian subcontinent is one of the oldest known medicines known to mankind. It is known to reduce inflammation and reduces viral replication. Curcumin, a major component in turmeric eliminates the molecules causing inflammation, a result of viruses that cause respiratory infections. Turmeric when combined with yogurt or milk is a well-known remedy for boosting the immune system
Also Read: Pros and cons of Turmeric: A miraculous garden plant
- Carrots and Leafy vegetable
Veggies like carrots and leafy vegetables have one thing in common, Beta Carotene. Human bodies have evolved to convert beta-carotene into Vitamin A. And what does it do? You guessed it right, It helps in boosting the immune system. Additionally, beta-carotene has also been seen to enhance and improve the carcinogenic-fighting capabilities of the immune system in healthy individuals. Leafy vegetables that are rich in it are Spinach, Kale, Fenugreek leaves, Lettuce, Broccoli and Peas.
- Pomegranate
Pomegranates are probably one of the richest and nutrient-packed fruits out there. It is known to be rich in anti-inflammatory compounds which are known to fight against immunity-related diseases like Lupus, Rheumatoid arthritis. They also contain Citrus and Vitamin C which help the body to produce mode White Blood cells, thus boosting the immune system and keeping the viral infections at bay. Pomegranates are also known for their cancer prevention capabilities and better bowel movement.
- Ginger
People suffering from cold and flu are by default told to have ginger tea to feel better, there is science behind that quick remedy. They are known to contain anti-inflammatory and antioxidant compounds that are known to build a stronger immune system. The anti-inflammatory compounds help in soothing the irritated respiratory tract. Ginger when taken with lemon juice and honey can be even more beneficial as the Vitamin C helps in producing the defenders, White blood cells.
- Garlic
Garlic is one of the oldest known natural medicines in Ayurveda. They are known to contain compounds that help in boosting the immune system. Alliin is a natural constituent of fresh garlic, when consumed turns into Allicin. When it becomes unstable it is known to become medicinal and boosts the infection-fighting response in some of the white blood cells in the body when they encounter foreign bodies like viruses. Some of the other benefits include lower cholesterol, controlled Blood pressure and stronger bones.
- Chicken Soup
If you are a chicken lover, you are going to love this remedy! Chicken soup has abundant amounts of vitamins A and C and minerals such as magnesium, phosphorus, gelatin and antioxidants, which are known fend off viruses and boosting the immune system. The protein present in chicken generates amino acids that help in building the antibodies to fight most infections. Additionally, you can add some of the veggies mentioned above such as lemons, carrots and onions to the soup which further enhances the immune system capabilities.
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