Top 10 Food to Boost Immune System against Coronavirus
As the entire world is in the state of fear due to the serious out break of Covid-19 the famous Coronavirus, which is the cause of so many deaths in the entire world. As suggested by almost every nation that social distancing is the only way to keep yourself safe from Coronavirus but boosting your immune system is also quite necessary to fight against this deadly virus.
#1. Citrus Food
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Those Emergen-C drinks you chug when you’re fending off a cold? It’s because of that whole “vitamin C” thing.
You could take the tablets and drink the drinks, but they aren’t quite as tasty as the real thing, so to get your dose of vitamin C, load up on citrus fruits like grapefruit, oranges, and lemons. Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium and copper (7Trusted Source).
Additionally, they are rich in plant compounds that have various health benefits, including anti-inflammatory and antioxidant effects.
#2. Red Bell Pepper
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus.
This food is also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.
Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling. Research shows that the incidence of colds in these populations is reduced by 50 percent when subjects consume 250 to 1,000 milligrams of vitamin C per day.
A single medium red bell pepper contains 152 milligrams, which fulfills 170 to 200 percent of your daily needs.
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other potent antioxidants and fiber, such as sulforaphane.
For these reasons, this food is a good choice of vegetable to eat regularly to support immune system health. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. One cup of broccoli provides as much vitamin C as an orange.
The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Broccoli supplies an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form.
Another healthy compound offered up by broccoli: glutathione, the master antioxidant in the body. Broccoli salad is the perfect meal prep recipe. Besides being well-rounded and healthy, we think it’s even better the next day.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections.
According to the National Center for Complementary and Integrative Health Trusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. Garlic has antibacterial, antiviral, and anti-fungal properties.
The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties of this food may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills.
If you do catch a cold, garlic can shorten the duration of it. If you do try garlic supplements, be mindful that the one you choose contains the active ingredients contained in real garlic.
Ginger is another ingredient many turn to after getting sick. It may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
This food may also help decrease nausea. While it is used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. This food may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research Trusted Source.
Antioxidant compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Normal metabolic processes in the body, infections, and toxins all contribute to the production of free radicals resulting in oxidative stress.
Antioxidants in foods like ginger quench free radicals and help guard against arthritis, cancer, neurodegenerative disorders, and may other conditions. Grate some fresh ginger and steep it in hot water to make tea. Fresh grated ginger also makes a great addition to healthy stir fried veggies. Ginger has proven antibacterial and antiviral properties.
Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid. Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron.
The nutrients in this food boost immune system and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.
Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
Low-fat yogurt provides 11 grams of protein, 250 calories, and almost 400 mg of calcium per 8-ounce serving. Low-fat yogurt can also help meet your daily requirement for vitamin B12, vitamin D, and vitamin B2 (riboflavin Yogurt is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus.
These food boost immune system and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and immune function. Probiotics even help reduce eczema symptoms in babies.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
Also, research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Turmeric is being studied for it’s anti-inflammatory and antioxidant properties.
You can have a pinch of turmeric with a pinch of black pepper, pinch of ginger and one-tablespoon honey to make your day healthy. This food is a natural, anti-inflammatory to quell the swelling of sinuses, and black pepper helps move the turmeric through the bloodstream to where it needs to go.
#9. Sweet Potatoes
Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A.
It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays. One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories.
These vitamins are crucial for immune function and great for your skin. This food is a cholesterol-free and fat-free food, so you get all the helpful, vitamins to boost immune system without the guilt. Sweet potatoes serve up a healthy portion of fiber, too.
The deep, rich color of sweet potatoes reflects the high vitamin A content. These bright, orange root veggies can be whipped up in a variety of ways.
#10. Kiwi fruit
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
Kiwi being a low-fat and low-carb fruit, it can be enjoyed by diet-conscious people and its low glycemic index (which means it will not shoot up your blood sugar) makes it suitable for diabetics. This food is rich in vitamins C and E. Vitamin C helps boost the immune system, fights free radicals, promotes wound-healing and iron absorption.
Vitamin E helps lower cholesterol levels and boosts immunity, besides fighting against cancer-causing cell damage. Kiwi has more potassium than banana, which helps balance fluid and electrolyte content in the body that is responsible for managing blood pressure and releasing energy during exercise. It’s a great source of fibre.
Even the skin of this fruit can be eaten, as it will provide you more fibre than a bowl full of bran cereal, which aids digestion and promotes a healthy heart. Kiwi’s fuzzy fibre will also help flush out nasty toxins from the body.