Adopting a healthy diet is extremely important, especially during a pandemic. Our choice of food and drinks affects our body’s ability to prevent, fight and recover from infections and diseases.
A healthy and balanced diet comprising a range of vitamins and minerals, combined with healthy lifestyle factors like sufficient sleep, regular exercise and effective stress management, primes the body to fight infections and diseases.
To prevent the flu, colds and other infections, try to include these 10 powerful immune system boosters into your daily diet.
1. Fruits high in vitamin C
Vitamin C supports various cellular functions of both the innate and adaptive immune systems of your body.
Research shows that consuming foods rich in vitamin C supports the healthy function of your immune system, strengthens your bones, teeth, and cartilage, and helps towards the healing of wounds.
Numerous animal studies have shown that vitamin C has the ability to prevent and alleviate viral and bacterial infections. In a few dozens of placebo-controlled trials on humans, it was discovered that vitamin C can shorten infections caused by respiratory viruses, which suggests that vitamin C can also influence viral infections in humans.
Fruits high in vitamin C include citrus fruits such as grapefruits, oranges, tangerines, lemons and limes and so are papayas, guavas, berries and pineapples.
2. Green tea
Green tea is rich in disease-fighting antioxidants and polyphenols, including epigallocatechin gallate (EGCG), which has the power to fight inflammation and boost immunity.
Research on the health benefits of green tea on human health has shown that it has the ability to prevent and treat various diseases such as obesity, infections, cancer, arthritis, CVD and diabetes.
Initial research findings by researchers from Swansea University have shown that epigallocatechin-3-gallate (EGCG), a chemical compound in green tea could be effective against coronavirus. The research is still in its infancy stage and the scientists believe that EGCG may one day be a “readily available, accessible and affordable” treatment for Covid-19.
In another study, it was discovered that EGCG has antiviral activity against SARS-CoV-2. Researchers think that EGCG might be suitable for use as a lead structure to develop more effective anti-COVID-19 drugs.
3. Garlic
Antioxidants found in garlic can fight off free radicals that may contribute to cancer, heart disease and Alzheimer disease.
A research paper by the National Center for Biotechnology Information (NCBI), U.S. National Library of Medicine states that garlic may be an acceptable preventive measure against COVID-19 infection as garlic has the ability to boost immune system cells.
4. Red bell peppers
Supercharge your immune system with red bell peppers as these red beauties are an excellent source of antioxidants and flavonoids, which help to protect our bodies against oxidative damage.
Red bell peppers contain almost 11 times more beta-carotene and 1.5 times more vitamin C than green bell peppers. One red pepper boasts more than 2 ½ times your RDA for vitamin C.
5. Fermented foods
Fermented foods have a wealth of “beneficial bacteria,” a.k.a. probiotics that support your immune system. Eating more fermented foods may help to reduce gas, bloating and diarrhoea. Yoghurt, kefir, sauerkraut, and kombucha are all great sources of these mighty microbes. Just make sure that the yoghurt you buy is free from sugar and other artificial food additives.
6. Foods rich in zinc
Zinc is a mineral that’s essential for good health as it’s required for the functions of over 300 enzymes and is involved in multiple essential processes in your body. Found in cells throughout the body, zinc metabolizes nutrients, helps the immune system fight off invading bacteria and viruses, as well as grows and repairs body tissues.
Foods that are high in zinc include meat, shellfish, chickpeas, lentils, beans, pumpkin seeds, sesame seeds, flaxseeds, hemp, pine nuts, peanuts, cashews and almonds, eggs, milk, cheese and whole grains.
7. Broccoli
Supercharged with vitamins, minerals and antioxidants, broccoli is one of the healthiest vegetables that should be on your plate regularly. This impressive vegetable is also packed with vitamins A, C, E and K, fibre as well as calcium.
Researchers from the University of California in Los Angeles found that sulforaphane, a chemical in broccoli and other cruciferous vegetables may hold a key to restoring the body’s immunity.
8. Herbs and spices
Spice up your life and immune system with herbs and spices such as clove, cinnamon, ginger, black pepper, turmeric, curcumin, basil and neem. Studies have shown that these powerful herbs and spices are armed with immunity-boosting and anti-viral properties to fight viral infections.
9. Vitamin E rich foods
Vitamin E is a powerful antioxidant that helps the body fight off infection and neutralizes free radicals. Studies have found vitamin E to be very effective in the prevention and reversal of various disease complications.
Foods rich in vitamin E include nuts, seeds, avocado and pumpkin.
10. Vitamin D
Various studies suggest that vitamin D has the ability to help prevent respiratory infections or reduce the severity of them, especially if you have a deficiency.
Vitamin D is not just beneficial for musculoskeletal health, it also has several roles in your body, including the role of immunity and reduction of inflammation.
The best way to get vitamin D is to spend time outdoors to soak in some sunshine vitamin. You can also get the D-fence for your health by including foods rich in vitamin D such as tuna, mackerel, sardines, salmon, egg yolks and foods fortified with vitamin D or get a vitamin D supplement.
Summary
Fortifying your immunity for better health is easier said than done. You need to alter your diet and make some lifestyle changes to strengthen your body’s natural defences to help prevent and fight infections and diseases. It takes hard work, persistence, commitment, patience, discipline and practice.
Along with regular exercise and adequate sleep, incorporating the above invader-fighting foods into your lifestyle can support your immune system and help you reach the pinnacle of health.
Health Freak Mommy is a content writer under Headliner by Newswav, a programme where content creators get to tell their unique stories through articles and at the same time monetize their content within the Newswav app.
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