Introduction
As the world is facing with the pandemic, coronavirus, you need to boost your immune system. While there aren’t any specific food that can help prevent this virus, but certain foods can definitely boost your immunity and help you fight against this disease. These foods will also help to reduce the pain of this viral infection, just as in cold and flu. Along with maintaining proper hygiene and social distancing, it is also important to boost your immune system against various viruses.
Here are 15 Powerful Foods for your Immune System
No. #1: Apples
According to a study published in the nutrition journal, apples contain phytochemical antioxidants, which help fight against chronic infections like cold and flu. An apple a day can really make all the difference.
No. #2: Greek yogurt
Greek yogurt contains more protein than regular yogurts. It is also full of probiotics, which is a great immunity booster. Probiotics help prevent the common cold and also aids in curing different viral infections.While different probiotic supplements are available but a study from the University of Vienna, Austria found out that daily consumption of 7 ounces of yogurt effectively boosts immunity just as taking supplements.
No. #3: Oats
Oats contain a fiber called beta-glucan, that is antimicrobial and it is full of antioxidants. Oats is a powerful immunity booster and helps fight viral infections like influenza, anthrax. Oatmeal also helps in wound healing. It helps antibiotics to work faster.
No. #4: Oranges
Oranges are fully loaded with vitamin c, which is an essential nutrient for fighting cold and flu. It also helps to reduce the duration of a cold. Oranges are also a source of several vitamins and minerals like thiamine, folate, and potassium. Oranges are also beneficial forheart health, as it contains flavonoids especially hesperidin, protects the heart. Oranges are effective in preventing kidney stones and anemia as the ascorbic acid in oranges helps to absorb iron from the digestive tract.
No. #5: Green Tea
This is another superfood for boosting immunity. Green tea is rich in flavonoids which is a powerful antioxidant that helps boost the immune system. An antioxidant catechin that is heavily found in green tea is antibacterial and antiviral which kills the virus of cold. It also kills the influenza virus.
No. #6: Nuts
Nuts contain vitamin E which is also known to be fighting viral infections like cold and flu.Nuts are also a good source of iron, zinc, and vitamin B which can help to boost immunity. Zinc is essential for the production of white blood cells. White blood cells are important for boosting immunity.
No. #7: Eggs
Eggs are rich in vitamin D, which is known to strengthen the immune system. The egg yolk is specially packed with powerful nutrients. Regular intake of eggs boosts the immune system and helps prevent cold.
No. #8: Turmeric
Turmeric is a well-known immunity-boosting food,knownfor its anti-inflammatory properties. Turmeric contains a compound called curcumin. This compound helps in the production of T cells which are the main immune-boosting cells in our body. Regular intake of turmeric not only fights cold andinfections but also helps our bodies against various infections.
No. #9: Blueberries
Blueberries are also rich in flavonoids which helps to fight against cold. This powerful antioxidant called flavonoids also help in the treatment of cough and cold. Blueberries also containa large number of vitamins like vitamin c, vitamin A, potassium, manganese and dietary fiber which are powerful immunity boosters.
No. #10: Mushrooms
Mushrooms are powerful immunity boosters as they contains a variety of different vitamins, minerals, and enzymes. Mushrooms also contain vitamin D which is a great way to boost immunity.
No. #11: Shellfish
Shellfish, such as oysters, lobsters, and crabs contain a lot of selenium that helps white blood cells produce cytokines a type of protein. This protein helps in the elimination of cold viruses from the body and helps to boost immunity.
No. #12: Sweet Potato
Our skin protects the body from various viruses, bacteria, and other unwanted things. Our skin needs vitamin A to be strong and healthy. Vitamin A is required for the production of connective tissue which is an essential component of the skin. Foods containing beta carotene such as sweet potatoes, carrots, pumpkin and squash should be included in the diet for good skin health and to boost immunity.
No. #13: Kale
This green leafy vegetable is an excellent source of vitamin A. Including dark green leafy vegetables like kale, broccoli, Brussels sprouts and cabbage helps boost immunity as they are full of vitamin A, C and E.
These vegetables are also called cruciferous vegetables and are healthiest when lightly cooked. The combination of different types of vitamins, minerals and antioxidants makes it a powerful immunity booster.
No. #14: Tomatoes
Tomatoes can be taken in the diet to prevent cough and cold as it has a generous amount of vitamin C. A medium-sized tomato has more than 16 milligrams of vitamin c which is proven to fight infections. Vitamin C is vital for phagocytes and T cells both of which helps to boost immunity.
No. #15: Rosemary
This herb is full of benefits. Rosemary has anti-inflammatory properties which help in digestion and gut health. The antioxidants in rosemary make it effective in fighting cold and flu. Rosemary is also considered a cognitive stimulant which helps in making the memory strong. Rosemary also helps the mind to be alert, focused and sharp. Rosemary also helps in blood circulation. Rosemary also fights several bacterial infections like a staph infection. The nutrients in rosemary fight against the cell damage that is caused by the sun or free radicals. The oil of rosemary is beneficial for hair growth, scalp infections of different types, baldness and treatment of dandruff, slow greying and treatment of dry scalp. Rosemary should be consumed in small quantities to reap the benefits. So next time, feel free to add a small amount of this herb to your tea, juice or baked foods for a power-packed supply of vitamins and antioxidants and boost your immunity. Stay healthy and stay safe during this pandemic.
References
- Diet, Immunity and Functional Foods
Lesley Hoyles-Jelena Vulevic – https://www.ncbi.nlm.nih.gov/pubmed/18841705
- Foods To Boost the Immune System
https://www.pcrm.org/news/blog/foods-boost-immune-system
- Diet and Immune Function
Caroline Childs-Philip Calder-Elizabeth Miles – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
- 15 Foods To Boost the Immune System
Lana Burgess – https://www.medicalnewstoday.com/articles/322412
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