FOODS TO EAT DURING THIS PANDEMIC TO BOOST YOUR IMMUNE SYSTEM.

                                    

    FOODS TO EAT DURING THIS PANDEMIC TO BOOST YOUR IMMUNE SYSTEM.

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. 

Your immune system is an intricate network that combats invaders like bacteria and viruses. 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 my today's blog, I will tell you the best foods to boost your immune system and keep you protected during these covid times. From tomatoes , green tea, oysters, spinach to kiwi and more :

1. TURMERIC :

This spice is more than just a delicious kick to your next dinner. It contains a powerful anti-inflammatory compound called CURCUMMIN. This same compound is what lends turmeric it's signature vibrant orange-yellow colour.

According to a study, curcumin 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 me down below in the comment section !

You can also read my Blog titled - "EATING THIS POWERFUL HERB DAILY WILL BRING A SIGNIFICANT CHANGE IN YOU".

2. TOMATOES :

Tomatoes are a great food to eat when you are sick due to their high concentration of vitamin C. A medium size 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 vital part of the body's T-cells. A major component of the immune system. The researchers also noted that deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.

3. FISH :

Fish  is filled with omega-3 fatty acids and vitamins such as D and B 2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of heart diet.

Especially  Wild Salmon. this fish is filled with zinc, a nutrient that has been proven to reduce common cold symptoms. A study examined the effect of zinc on common cold in children ages one to ten. Researches found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours  of the onset of cold symptoms. 

Prawns are also rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy IMMUNE SYSTEM. Eating prawns helps build strong bones because they contain phosphorus, copper and magnesium.

Zinc supports the functioning of immune cells. As a result, a zinc deficiency can lead to a higher risk of infections. The nutrient is thought to potentially drive down the duration and severity of symptoms associated with the common cold by preventing the entry of the virus into cells and stopping it from multiplying in the body. Zinc is needed for the production of new immune system cells. It is also found in Oysters, crab, lean meat and poultry, Baked beans, yogurt, chickpea, and few others.

4. PAPAYA :

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. Though you are 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. 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. 

5. GREEN TEA : 

Green tea is not only one of my recommended best teas for weight loss, but it is also one of the best sources for strengthening the immune system. It contains flavonoids an oxidant 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. 

6. MUSHROOMS :

Mushrooms are great for boosting your immunity, according to a study. Research suggest 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, provided that shiitake mushrooms also act as an ant-inflammatory agent. 

7. OYSTER :

Oysters are a nutritional powerhouse from sea. One 3 ounce serving of Pacific oysters provides 190% of the daily value of selenium, 45% of iron, and 20% of vitamin C. All for just 140 calories. It also contains 16 grams of highly protein. 

The sea food also provides zinc and vitamin A. All these vitamins and minerals are crucial for proper immune function.

8. LOW FAT YOGURT / CURD :

Nutrition guidelines recommend adults eat 3 servings of this dairy product per day. Low fat Yogurt / curd provides 11 grams of protein, 250 calories, and almost 400 milligram of calcium per 8 ounce serving. It can also help meet your daily requirement for vitamin B 12,vitamin D, and vitamin B 2. 

Adequate levels of vitamin D is necessary for robust immune function. Yogurt /curd 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 reduce eczema symptoms in babies. 

9. SPINACH :

Spinach gets top billing as a superfood, thanks to it's high content of folate, vitamin A, vitamin C , fiber, 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 fro spinach by eating it raw or lightly cooked to preserve nutrients. 

10. 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 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% of the daily vitamin A goal. You can top a backed sweet potato with nuts or seeds for a healthy snack. 

11. GARLIC :

Research lends credibility to garlic's immune supporting capabilities. In one study, volunteers were randomly assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout the cold season. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected. 

Further research has confirmed that aged garlic extract may enhance immune cell function. Reach for fresh garlic cloves rather than the supplement. Add it to cooked veggies, soup, or both. The benefits of garlic are not just restricted to increasing immunity. There are plenty other reasons why it is good for your body and why you should make it a part of your diet, 

But, use of garlic should not be in excess and continuously for long period as they are nerve stimulant , which may effect your brain in the long run.

12. ALMONDS : 

The vitamin E in almonds will help off colds and flue and is key to your immune system humming along.  It is a fat-soluble molecule, meaning it requires the presence of fat to be absorbed. A half cup serving or whole, shelled almonds, provides almost 100% of your RDA of vitamin E. They are great for you but they do not 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. 

13. KIWI :

Kiwi contains vitamin C, vitamin K, potassium, and folate in abundance. Vitamin C is a potent antioxidant that helps fight free radicals and prevent cell damage. It also helps in boosting the production of white blood cells that fight infections. You can eat kiwi on a daily basis.

The fruit contains tiny seeds that are edible and full nutrients as well. You can simply eat it alone, put it in fruit salad, or make a smoothie out of it - the options are endless. 

14. SUNFLOWER SEEDS :

Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorous. Vitamin E is considered a potent antioxidant that is beneficial for the immune system's health. 

The best part is that it also enhances the flavour of the food you are preparing, due to its spicy punch. You can add sunflower seeds to your salads, soups and seasoning of certain foods like chicken, for sauteing. 

15. CITRUS FRUITS : 

Citrus fruits like lemons, oranges, lime, 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.

16. POULTRY : 

When you are sick and you reach for chicken soup, it is more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your recommended amount of B-6. 

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It is also vital to the formation of new and healthy red blood cells. Stock or both made by boiling chicken bones contains gelatin, and other nutrients helpful for gut healing and immunity. 

While eating the right stuff can definitely boost your immunity, you do not have to rely just on foods for a stronger immune system. There are many other ways to increase your body's capacity for strengthening your immune system and fighting diseases. Like by manipulating your breathing technique (read my Blog titled : "A POWERFUL BREATHING TECHNIQUE- INCREASE LUNG CAPACITY & IMPROVE IMMUNE SYSTEM" and "ENHANCE YOUR IMMUNITY AS YOU AGE- BY MANIPULATING BREATHING RHYTHM") , few Yoga exercises and doing regular other physical exercises. Do not miss drinking at least 8-10 glasses of plain water daily.

Read my Blog : "MUST DO - BASIC MORNING HOME WORKOUT FOR WOMEN & MEN OF ALL AGE GROUPS (No Equipment).

Also, read my Blog : "10 FOODS TO AVOID FOR YOUR IMMUNE SYSTEM".

Please note , which ever food you consume should be in moderate quantity, as our body needs and absorb these vitamins and minerals in certain amount, any amount consumed in excess goes waste.

Recommended Dietary allowance or adequate intake of few minerals & vitamins are as under :

Folic Acid ( Folate) = 400 mcg/day.

Iodine = 150 mcg/day.

Vitamin B complex = 425 mg/day(women) ; 550 mg/day(men).

Iron = 8 mg/day(men) ; 18 mg/day ( women 19-50 age) ; 8 mg/day ( women 51 and up age).

Selenium = 55 mcg/day.

Vitamin A = 900 mg/day (men) ; 700 mg/da (women).

Vitamin B6 = 1.3 - 1.7 mg/day ( men) ; 1.3-1.5 mg/day (women).

Vitamin C = 90 mg/day (men) ; 75 mg/day (women).

Zinc = 11 mg/day (men) ; 8 mg/day (women).

Your valued comments & suggestions in the comment section below, about this blog will be highly appreciated.

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