In this tough time of the Pandemic i.e. COVID-19, we learned to give first preference to our health.
To have optimal health, we have to get enough sleep, manage stress, be active, wash our hands properly, and last but not least, eat well-nourished food. One of the most important ways to stay healthy is to adopt habits that strengthen immunity and have a positive mental attitude as well.
Some foods can help to boost immunity. Here are some top picks, and how to incorporate them into our regular eating routine.
Citrus fruits
Some foods can help to boost immunity. Here are some top picks, and how to incorporate them into our regular eating routine.
Citrus fruits
Vitamin C is the main nutrient in citrus fruits, which is popularly known for its role in supporting the immune system.
Lemon, Mosambi, Orange, Grapefruit, Kinnow, Sweet lime, Kiwi, Guava, Papaya, Strawberry, etc.
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Along with many other nutrients, Vitamin E is also found in Almonds, which plays a key role in boosting immunity. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer's disease. An ounce of almonds contains 35% of the daily recommended allowance.
Carrots
Carrots are the best source of beta carotene, a precursor to vitamin A. This nutrient helps the immune system produce white blood cells, which fight against bacteria and viruses. It also helps in forming the mucous membranes that line the organs, which act as a protective barrier to keep germs out of the body.
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Sweet potato is also a good source of beta carotene, vitamin C, and potassium. A baked sweet potato has a good amount of vitamin A. They are also a decent source of many other vitamins and minerals. It helps keep your eyes healthy as well as your immune system, your body's defense against germs, improves blood sugar regulation, and reduces oxidative damage. It's also good for your reproductive systems and organs like your heart and kidneys.
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Selenium is a trace element that is vital for the proper functioning of our body. It is essential for our thyroid and influences our immune system and cell growth. Also, higher levels of selenium have been linked to enhancing immune function and better outcomes for cancer, infections, infertility, pregnancy, and heart disease. Brazil nuts are rich in selenium, with just one nut containing 96 mcg i.e. 160% of the RDA.
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Selenium is also a potent antioxidant, meaning it acts as a bodyguard to prevent cells from being attacked in ways that damage DNA. One ounce of sardines provides over 25% of RDI.
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Zinc influences multiple aspects of the immune system. An adequate amount of zinc is crucial for the normal development and function of the immune system. One cup of vegetarian baked beans provides around 45% of the recommended daily intake for zinc.
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Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health. Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation. One ounce of pumpkin seeds contains 40% of RDI of magnesium. Also rich in Zinc, so acts as an immunity booster also.
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Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. The vibrant colour of turmeric is due to curcumin only. It neutralizes free radicals on its own but also stimulates your body's own antioxidant enzymes. It has also been shown to boost immune cell activity and enhance antibody responses. Combining turmeric with black pepper significantly increases curcumin bioavailability.
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The high antioxidant content in dried tart cherries helps to boost the immune system, including a reduced risk of upper respiratory tract symptoms. They also support healthy sleep due to their natural melatonin content, which is crucial because research shows that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus.
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In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts have also been shown in research to reduce psychological stress, and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.
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Garlic contains compounds that help the immune system fight germs. Whole garlic contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin, the main active ingredient in garlic. Allicin contains sulfur, which gives garlic its distinctive smell and taste. However, allicin is unstable, so it quickly converts to other sulfur-containing compounds thought to give garlic its medicinal properties. These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.
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Vegetables are a fantastic source to fulfill your daily vitamin C requirements. Let us know more about some vitamin C vegetables that you can eat to boost your health & live longer! Green peas, Bell peppers, Chillies, Kale, Broccoli, Brussels sprouts, pumpkin, tomato...
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Vegetables are a fantastic source to fulfill your daily vitamin C requirements. Let us know more about some vitamin C vegetables that you can eat to boost your health & live longer! Green peas, Bell peppers, Chillies, Kale, Broccoli, Brussels sprouts, pumpkin, tomato...
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Vitamin E is found in Sunflower seeds, which play a key role in boosting immunity. This fat-soluble vitamin boosts the activity of immune cells to support the body’s ability to defend against attacking viruses & bacteria. An ounce of sunflower seeds, or a quarter cup, supplies about 35% of the daily recommended target for vitamin E.
Almonds
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Vitamin E is found in Sunflower seeds, which play a key role in boosting immunity. This fat-soluble vitamin boosts the activity of immune cells to support the body’s ability to defend against attacking viruses & bacteria. An ounce of sunflower seeds, or a quarter cup, supplies about 35% of the daily recommended target for vitamin E.
Almonds
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Carrots
Carrots are the best source of beta carotene, a precursor to vitamin A. This nutrient helps the immune system produce white blood cells, which fight against bacteria and viruses. It also helps in forming the mucous membranes that line the organs, which act as a protective barrier to keep germs out of the body.
Sweet Potato
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Sweet potato is also a good source of beta carotene, vitamin C, and potassium. A baked sweet potato has a good amount of vitamin A. They are also a decent source of many other vitamins and minerals. It helps keep your eyes healthy as well as your immune system, your body's defense against germs, improves blood sugar regulation, and reduces oxidative damage. It's also good for your reproductive systems and organs like your heart and kidneys.
Brazil nuts
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Sardines
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Selenium is also a potent antioxidant, meaning it acts as a bodyguard to prevent cells from being attacked in ways that damage DNA. One ounce of sardines provides over 25% of RDI.
Baked beans
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Zinc influences multiple aspects of the immune system. An adequate amount of zinc is crucial for the normal development and function of the immune system. One cup of vegetarian baked beans provides around 45% of the recommended daily intake for zinc.
Pumpkin seeds
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Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health. Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation. One ounce of pumpkin seeds contains 40% of RDI of magnesium. Also rich in Zinc, so acts as an immunity booster also.
Turmeric
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Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. The vibrant colour of turmeric is due to curcumin only. It neutralizes free radicals on its own but also stimulates your body's own antioxidant enzymes. It has also been shown to boost immune cell activity and enhance antibody responses. Combining turmeric with black pepper significantly increases curcumin bioavailability.
Dried tart cherries
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The high antioxidant content in dried tart cherries helps to boost the immune system, including a reduced risk of upper respiratory tract symptoms. They also support healthy sleep due to their natural melatonin content, which is crucial because research shows that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus.
Walnuts
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In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts have also been shown in research to reduce psychological stress, and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.
Garlic
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Garlic contains compounds that help the immune system fight germs. Whole garlic contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin, the main active ingredient in garlic. Allicin contains sulfur, which gives garlic its distinctive smell and taste. However, allicin is unstable, so it quickly converts to other sulfur-containing compounds thought to give garlic its medicinal properties. These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.
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Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA-free molds, along with pureed banana and ginger root, to make popsicles.
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Green veggies provide anti-inflammatory antioxidants, as well as key nutrients, that are known to help the immune system function, including vitamin A, vitamin C, and folate. They also provide bioactive compounds that release a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells. Saute veggies in Olive oil along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.
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Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA-free molds, along with pureed banana and ginger root, to make popsicles.
Green leafy vegetables
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Green veggies provide anti-inflammatory antioxidants, as well as key nutrients, that are known to help the immune system function, including vitamin A, vitamin C, and folate. They also provide bioactive compounds that release a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells. Saute veggies in Olive oil along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.
Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com