It is true that you cannot eliminate the risk of getting coronavirus (COVID-19) and there’s no specific miracle cure, food, or supplement guaranteed to protect you from catching it. But one thing you can do is eat as healthily as possible. Our immune systems are designed to fight off sickness and viruses. The only best way to protect yourself is to boost your immunity so that if you do get exposed to the virus, your body can effectively fight back. So, if you’re not in the habit of eating a variety of fruits, veggies, and lean sources of protein, now is a good time to start. Switch to a healthy diet including the following immune boosting superfoods to stay safe from diseases.
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Immune Boosting Superfoods- AMLA (Gooseberry)
Amla or the Indian Gooseberry is known for its immense nutritive values and health benefits since time immemorial. Amlas are low on calories, free of cholesterol and are a treasure trove of nutrients. Besides being a rich source of vitamin C, amla also helps increase the absorption of iron and calcium from foods. They supply ample dietary fibres that aid in digestion and manages constipation troubles along with Vitamin C to enhance immunity.
HALDI (Turmeric)
This immune-boosting spice is amazing to reach out for. Turmeric gets its bright yellow colour and its health benefits from “curcumin.” This, even at low doses has been shown to activate white blood cells in times of need. Thus it helps your immune system in protecting you from a problem before it even starts. It is one of the best immune boosting superfoods that keep bad bacteria at bay and found to fight infections and inflammations.
If you are experiencing the symptoms of the onset of flu, then taking half a teaspoon of haldi powder in hot milk before sleeping at night, really alleviates the symptoms. You can get raw haldi in the market, it looks like ginger, grate it into milk, boil and drink that milk. It takes care of body aches, cold and fights all respiratory illnesses.
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GREEN TEA
It is rich in antioxidants called Polyphenols which are efficient infection fighters. They protect the body against potential viruses, infections and sickness. For more information on green tea, read here- Green Tea: What Are Its Advantages And Disadvantages?
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GINGER
It is a magical food that regulates the immune system very well. It can treat a variety of ailments like fever, soothes a sore throat, flu-like symptoms and encourages coughing to remove mucus from the chest. Ginger is actually very warm and promotes healthy sweating which is often helpful during cold and flu. It also activates T-cells (a group of white blood cells capable of destroying cells infected by virus) which are an important part of the immune system and thus balances the immunity to restore it to proper functioning.
You can incorporate it in your cuisines in any form ( fresh or dried ginger). I would suggest you start your mornings by brewing a daily cup of ginger tea. You can make it by adding fresh ginger root in boiling water. It eases throat pain, eliminates congestion and supports the body’s natural defence against diseases.
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GARLIC
It is known for its nutritive properties as it’s a natural anti-bacterial, anti-viral and anti-septic. Including garlic in your diet can aid the immune system by helping maintain balance in your body’s cells. Garlic gets its immune-boosting powers from a compound called allicin which is activated when it is chopped, crushed, cut or chewed. Allicin is a very active ingredient and provides protection against bacterial and viral infections. Apart from adding flavour in the curries, garlic has proven to be a preventive medicine against coughs, colds and chest infections during winters. It is considered to be a natural decongestant and expectorant.
So don’t be afraid to experiment by incorporating it into different dressings, sauces and dishes.
CITRUS FRUIT
These are the powerhouse of Vitamin C and contain lots of anti-oxidants. Vitamin C is essential for boosting the immune system. Studies have shown that these antioxidants can reduce cold symptoms by 23% and all that’s needed is just 1 to 8 gm to do the trick. Try to consume 5 varied servings of fruits and vegetables containing lots of vitamin C like Amla, Orange, Papaya, Guava, Tomatoes, etc., thereby naturally boost your immunity. Take benefits especially in winters when they are inexpensive and widely available.
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TULSI
This holy basil is the most common plant in Indian households. It contains specific anti-asthmatic and anti-infective properties which help in curing many ailments and fevers. It improves the body’s overall defence mechanism including its ability to fight viral disease. Tulsi helps in speeding up the recovery process and also helps in strengthening the immune system of the body.
Boosting your immunity with a cup of Tulsi Tea is an easy way to go. Just add a few drops of honey and some ginger in it to increase the efficiency for building resistance. Take 4-5 leaves of tulsi every morning. It is advisable not to chew the leaves but to grind them coarsely on a grinding stone and then have it.
HONEY
Honey has numerous medicinal properties and quite well known for its warm consistency. It is probably a number one flu-fighting food that can not only boost your immunity but also very delicious. Due to its anti-oxidants and anti-bacterial properties, it can help improve digestion, help you stay healthy and fight disease with ease. If there’s a severe cough, giving about a spoonful of honey mixed with one-third teaspoon of haldi powder once a day really helps.
Never give honey to children under 1 year of age because their immune system is not developed enough to ward off infantile botulism, carried in honey spores.
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BLUEBERRIES
Blueberries are little fruits which are immune-boosting superfoods. They contain flavonoids—a type of antioxidant that can help reduce damage to cells and boost your immune system. In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fibre and manganese.
ALMONDS
Almonds are high in vitamin E that acts as an antioxidant in your body and helps immune system function. They are also high in iron and protein that are also essential for your immunity. Almonds are perfect as a healthy snack and can be added to salads and yoghurt.
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BROCCOLI
This green vegetable that looks like a little tree actually held the key to your immunity. Broccoli is supercharged with vitamins and minerals. It is rich in vitamins A, C, and E, as well as many other antioxidants and fibre. One cup of broccoli boosts the immune system with a large dose of beta-carotene. It has minerals, such as zinc and selenium, which further act to strengthen immune defence actions.
Make sure to cook it as little as possible — or better yet, not at all. Doing this will keep its power intact. You can also consume raw broccoli in salads or wraps.
RED BELL PEPPER
Red Bell Pepper contains more vitamin C than citrus fruits. Vitamin C is known to increase the production of antibodies and white blood cells, which help fight against infection. Bell pepper is also a rich source of beta-carotene, which boosts your immune system.
Slice them into wedges to use as a dipper for hummus or salsa, or chop them into a salad for additional immune-boosting goodness
With coronavirus continuing to spread, it’s more important than ever to support the immune system. And beyond diet, there are other measures you can take to stay as healthy as possible.
- Stop smoking to improve your lung’s ability to fight infection,
- Be active and perform a moderate-intensity exercise like brisk walking,
- Get enough sleep and reduce stress,
- Practise social distancing,
- Avoiding contact with sick individuals,
- Avoid touching your eyes, nose, and mouth with unwashed hands,
- Wash your hands with soap regularly.
For more information, read on how to prevent the risk of catching CORONAVIRUS.